As we age, it is common to experience knee pain due to wear and tear on the joints. However, staying active is crucial for maintaining mobility and managing knee pain. Exercise can help strengthen the muscles around the knees, improve flexibility, and reduce inflammation.
And, this can be a bit hard to notice if you’re used to pushing through the pain daily. You may want to get your knee checked, as 7 potential issues may be causing pain on the outside of the knee. Rubbery and flexible connective tissue known as articular cartilage covers and sits between bones that meet in your knee. The slippery tissue cushions the joint, serving like a shock absorber as you walk, run, jump and otherwise move around the world. They’ll have you smiling, feeling energized and ready to take on the day.
If this is the first time you have attempted these exercises please read the information below before starting. If you start to feel unwell stop these exercises immediately. See, there are a few things that may cause knee pain while exercising.
Benefits of Exercise for Seniors with Knee Pain
- Strengthens the muscles supporting the knee joint
- Improves flexibility and range of motion
- Helps maintain a healthy weight to reduce pressure on the knees
- Reduces stiffness and inflammation in the joints
In most cases, moderate and low-impact activities like walking can be beneficial for knee pain. Complete rest may lead to stiffness, but it’s essential to avoid high-impact activities that could worsen the condition. Listen to your body, and if in doubt, consult with a healthcare professional. All kinds of physical activity can help support strong knees, and the above exercises recommended by Hinge Health physical therapists are a great place to start.
Remember to promptly consult with a medical professional for accurate diagnosis and appropriate treatment for your knee concerns. Seated leg flexibility stretches are perfect for enhancing knee mobility in seniors. Find a comfortable chair, maintain an upright posture, and lift one knee at a time—creating circular motions with your foot. The prevalence of knee pain has increased almost 65% over a 20-year period. Around 25% of adults feel it, too, with a whooping of 4 million seeking effective knee pain solutions yearly. Stand holding on to a counter or the back of a chair.
Best Exercises for Seniors with Knee Pain
So, it is vital for seniors to have a caregiver or family member to give extra support for balancing their body. You should add exercises into your routine gradually to help your knee pain. When doing exercise you should listen to your pain levels, especially in the early stages. You may find that these exercises increase your symptoms slightly in the beginning. However, they should get easier over time and, with regular practice, can help to improve movement in the knee. So, if strengthening your knee isn’t giving you results, please check with your doctor or physical therapist.
- Low-impact cardio: Activities like walking, swimming, or cycling can improve cardiovascular health without putting too much stress on the knees.
- Strength training: Exercises to strengthen the quadriceps, hamstrings, and calves can help support the knee joint.
- Stretching: Gentle stretching exercises can improve flexibility and reduce stiffness in the knees.
No matter what type of exercise you do, staying active in a way you enjoy with minimal pain is key. “If it’s enjoyable and doesn’t bother your knees, that’s a great place to start,” says Dr. Wolters. If your knees are hurting, exercise is probably the last thing you want to do. But Dr. Wolters emphasizes that movement is exactly what you need to help keep your knees and body healthy, flexible, and strong.
Her work has appeared in the Baltimore Sun and numerous magazines for physicians and other allied health professionals. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. For side leg raises, you will need to lie on your side on a bed, or on a mat on the floor. In side-step, keep the movement smooth, swopping from side-to-side. Only do this stretch as far as your leg will allow you to.
Frequently Asked Questions
Q: Can exercise worsen knee pain?
A: It is important to start slowly and listen to your body. If you experience increased pain during or after exercise, you may need to modify your routine.
Q: How often should seniors with knee pain exercise?
A: Aim for at least 30 minutes of moderate exercise most days of the week, but be sure to rest and allow for recovery time.
