Of all the body problems that you might have faced, if you are someone with a knee problem then you already know that it is one of the worst things you could have asked for. Knees form as one of the main factors in helping us be mobile. It helps us to sit, walk, run, and do our chores on our own. And if you are someone facing this issue, then working out is probably the last thing that will cross your mind.
But we all know how important exercising is, isn’t it? Exercising is like therapy for our bodies. In one way, it helps to keep our body healthy, fit, and safe from body problems. On the other hand, it also helps us recover from injuries or any existing body pains. It’s a matter of irony, isn’t it? Experts claim that only 13 percent when it comes to men and 8 percent when it comes to women who have knee osteoarthritis put effort into doing the recommended amount of weekly exercise. But, dear readers, exercising are one of the best recovery methods for your knees. It’s like a therapy for your knee problems but conditions apply—it needs to be the right kind of exercise for your knees. If you do any type of high-impact exercises or if you overdo any of your normal workouts, it will only act as contributors to worsen your knee pain furthermore.
What Are The Common Knee Problems?
Many factors can contribute to becoming a knee problem, it could be because of walking, running, old age, blatant accidents, sports-induced, or even overweight. Most of these knee problems are because of the aging process that the body undergoes or the continual stress that the knee joint goes through. Other types of knee problems are because of an injury or any sudden movement that causes strain in the knee. Here’s a list of some of the most common knee problems:
- Strained Or Sprained Knee Ligaments: A strained or sprained knee ligament is mostly caused by some kind of blow that the knee goes through or it could also be because of a sudden twist in the knee. Symptoms of this knee problem are swelling, pain, and issues while walking.
- Torn Cartilage: If the knee undergoes trauma, it can cause a tear in the menisci (this is the connective tissue pads that play the role of shock absorbers and help improve the stability). A tear in the cartilage usually occurs because of the sprain. Treatments for this problem may include wearing a brace to protect the knee from any further damage. At times, surgery also might be required.
- Arthritis: In the world of arthritis, the one connected to knee the most is the osteoarthritis. It is considered to be the degenerative phase of the cartilage wearing out. It usually affects people who are middle-aged and older adults. There’s another arthritis form called rheumatoid arthritis which affects sooner than the osteoarthritis.
- Tendonitis: It is the inflammation of tendons which occur due to overuse of any one particular tendon while performing activities such as jumping, running, cycling, etc. Sports persons suffer from a condition called jumper’s knee which is related to the straining of the patellar tendon. This is often linked with sports such as basketball.
Workouts That Can Be Done With A Knee Problem
We would like to point out that the cause of knee pain can vary from one individual to another. And nobody other than your doctor is considered as the best person to point out why you are facing pain in your knees. Picking the right workout is very critical for your knees as it is a matter of sensitiveness. Here are a few workouts that can be done if you are having a slight issue with your knee or if you are on your road to recovery from a knee problem. Read on.
Running or jogging can cause severe damage if you are already facing a problem in your knee. But when you are riding a bicycle or even a stationary bike, there is absolutely no impact that takes place on your knees. This definitely serves as a great cardio workout substitute for a treadmill. Cycling also helps in improving the arm strength of the body and it doesn’t work only in the legs and abs which is done by running or jogging. Also, it is fun when you are off cycling with a group of friends, isn’t it?
Again, doing crunches doesn’t lay any impact on your knees. Because while doing crunches, all that you will need is the core strength and very little of leg power. Just remember that you don’t lie down on a hard surface and perform the crunches as it might affect your back. Therefore, it is a good idea to perform crunches while lying down on your yoga mat or any thick mat instead.
We all know that swimming is a good exercise. And if you are having a knee problem, many doctors will advise you to perform exercises in the water. As working out in water not only refreshes your mind and body but it will also not let you feel very sweaty or hot. Add some music with the help of waterproof earphones and you’re set for a fun workout session.
This exercise done on the floor doesn’t require your knees at all. Half planks are a different thing. Full planks help build your arm and leg strength. Use any thick mat to perform these so that you don’t end up hurting your elbows.
List Of Don’ts For Exercising With Knee Problems
- Don’t indulge in high-impact activities like soccer, tennis, basketball, squash, etc. as they will impact your knees as a result of all the sudden stops and starts that these activities require.
- Don’t workout on rigid or hard surfaces. This is because there is no shock absorption while performing on hard surfaces.
- Don’t bend your knees excessively. You need to avoid partaking in leg presses and squats. These exercises which work on the strength of your body require you to bend your knees at an angle of 90 degrees.
- Don’t overdo the exercises. If your muscles suffer from fatigue, they cannot take the shock that the exercises produce. This shock is then transferred to your knees. Therefore, always perform exercises in limits that will help strengthen your knee and not harm it more.
The Bottom Line
Although the problems in the knees may act as barriers, many exercises can be carried out without straining the knee joints. However, it is best to consider consulting your doctor and a professional fitness coach to pick the kind of exercises you could do without worsening your knee problem. You need to believe that your fitness goals can be achieved despite your knee problems. Good gears and appropriate clothing are a must while performing exercises with or without a knee problem. Keeping these basic pointers in mind will save you from an injury and worsening your knee problem. So, be aware of what exercise you’re doing and how much of it while you exercise with your knee problem.