If you’re not sure which motions are safe or how much you can do, talk with your doctor or a physical therapist. Depending on the specific injury, exercises like squats, step-ups, lunges and hamstring curls can be a good way to build up your stability. Check your blood glucose level before, during, and right after physical activity. Physical activity often lowers the level of glucose in your blood.
Knee pain can be a common issue for many individuals, whether it is due to an injury, overuse, or underlying health conditions. One question that often arises is whether it is safe to exercise if you are experiencing knee pain. The answer to this question is not always straightforward and depends on the underlying cause of your knee pain.
Walking places stress equal to 261% of the body’s weight on the knees. Going down stairs creates pressure equal to 346% of the body’s weight. No wonder that knee pain triggers up to 40% of physical therapy visits.
Consult with a Healthcare Professional
Always consult with a healthcare professional if you have questions or concerns. As this exercise gets easier, you can add a 5-pound ankle weight and gradually work up to a heavier weight as you build strength in your legs. Half squats are an excellent way to strengthen your quadriceps, glutes, and hamstrings without straining your knees.
If you are experiencing knee pain, it is important to consult with a healthcare professional before starting any exercise routine. A medical professional can help determine the cause of your knee pain and provide guidance on the most appropriate exercises for your condition.
Low-Impact Exercises
Exercise has significant anti-inflammatory effects. This is somewhat counter-intuitive, and I often have difficulty convincing people of this. That’s because far too many people still think the knee arthritis has a wear and tear etiology. There are more than a dozen chronic disease states that will improve if your exercise.
Depending on the severity of your knee pain, engaging in low-impact exercises may be beneficial. These types of exercises put less stress on the knees while still providing a good workout. Activities such as swimming, cycling, and using an elliptical machine can help improve strength and flexibility without exacerbating knee pain.
However, it’s best to keep it low-impact and stop if there’s worsening pain, swelling, or other symptoms. Another common cause of knee pain is degeneration or tearing in your meniscus, according to the National Institutes of Health. This piece of cartilage, which sits in between the tibia (shin bone) and femur (thigh bone) in your knee, helps absorb the loads placed on the joint and distribute the force across it. While some acute tears require surgery, many occur as a result of wear and tear over time and respond well to exercise. In some cases, other interventions like injections, bracing or surgery may be necessary to relieve your pain and to allow you to return to working out (or at least physical therapy). Making lifestyle changes can be hard, but starting with small changes and building from there may benefit your health.
If you had a meniscus removed because of a tear, you are also at an increased risk of developing osteoarthritis. Certain fractures or broken bones that involve the knee joint can lead to post-traumatic osteoarthritis. Post-traumatic arthritis is rare, and it is due to the injury’s subsequent mal-alignment after the fracture heals. Unlike some other more traditional quad-strengthening moves, this exercise gets the job done without putting any weight on the knee joint, Prestipino says. This move focuses on strengthening the muscles of the outer thigh and hip, which will help to keep the knees in a more neutral position, Prestipino says.
Avoid High-Impact Activities
It is important to avoid high-impact activities such as running, jumping, and certain aerobics classes if you are experiencing knee pain. These activities can worsen knee pain and potentially lead to further injury. Instead, focus on exercises that are gentle on the knees and provide support for the joints.
Strength Training and Stretching
Incorporating strength training exercises and stretching into your routine can help improve the stability and flexibility of your knees. Strengthening the muscles surrounding the knee joint can provide added support and reduce the risk of injury. Additionally, stretching exercises can help improve flexibility and range of motion in the knees.
Listen to Your Body
While it is important to stay active, it is equally important to listen to your body when you have knee pain. If you experience increased pain or discomfort during exercise, stop and consult with a healthcare professional. Pushing through the pain can lead to further damage and prolong recovery time.
In conclusion, exercising with knee pain can be possible with the right approach and guidance from a healthcare professional. Low-impact exercises, strength training, and stretching can help improve the strength and flexibility of your knees while minimizing the risk of further injury. Remember to listen to your body and seek medical advice if needed to ensure a safe and effective exercise routine.
