When your knees hurt, you don't feel like exercising, but not exercising makes your knees hurt even more. The key is to get in shape by doing exercises that don't put pressure on your knees. Avoid running and calisthenics, instead focus on gentle exercises like swimming and walking. Making sure you stay in shape has huge benefits in the way your knees feel. By strengthening the muscles around your knees, you can really reduce knee pain. Incorporate these exercises into your exercise routine.
Swimming is the best exercise you can do if you have knee problems. It does not put pressure on the knees and tones the whole body. Being in the water is nice and you will definitely stay in shape and burn calories if you swim three or four times a week. It is also not necessary to swim for a long time. Twenty minutes is enough to reap the cardiovascular benefits. The kicking motion of the legs will strengthen the muscles that support the knees.
Try to focus your workouts on your upper body. Rowing machines are gentle on the knees and the bending motion will tighten the muscles in your legs. It's a good whole-body toner that works wonders on your arms. The upper body ergometer is a common equipment in gyms that gives the upper body a good workout. Instead of using your legs to pedal, use your arms to pedal.
Riding a bike is also a low-impact exercise that strengthens the knees. Ride an exercise bike or get out in the sun and go for a walk. Stationary bikes put less pressure on your knees, so you may want to start with them. Riding a bike strengthens the knees and is great for the cardiovascular system. The elliptical trainer has the same effect and works well for people with knee problems.
Along with cardiovascular exercises, you should incorporate stretching exercises that strengthen the muscles around the knees. The muscles that support the knees are found in the front of the thighs, the back of the thighs, the inner thighs, and the outer thighs. Strengthening these muscles ensures that your knees are strong and resistant to injury. Stretching these muscles will prevent the joints from stiffening as well.
The first stretch to try is the heel slide. Stand on your back by bending your right knee with your right foot flat on the ground. Slowly slide your left heel toward the ground. Hold for 5 seconds and return to the starting position. Repeat 5 to 10 times on each leg.
Next, try a hamstring stretch. Stand up and place one foot in front of you with your toes up. Hold on to a chair if you need support. Bend your opposite knee and hip until you feel a stretch in your hamstrings. Your upper body will move at the hips. Hold for 10 seconds and release. Repeat 5 to 10 times on each leg.
Bad knees don't have to keep you from starting or following an exercise routine. Keep your knees strong with these exercises and stretches, and you can lose weight and get in shape. These exercises are easy to do and give your knees the training they need.
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