The knees are one of the first joints to wear out because they are used every time you need to move from point A to point B.If you have bad knees, you may feel like you can't exercise because of the pain.You can learn how to work out with a bad knee with some knowledge and compromise.
Step 1: Proper footwear is worn during workouts.
You should wear shoes with good arch supports during physical activity.It will help your knee joint stay supported and absorb some of the shock of your body movements.Try to buy shoes that are intended for extra support.
Step 2: Take care of knee bends.
If you have a bad knee, it's a good idea to minimize how far your knee bends.Your knee should never extend past your toes.If you bend your knee, it will put too much pressure on the knee joints that can cause an injured or bad knee.
Step 3: Complete full body workouts.
It is important to have strong muscles in order to prevent injury to specific joints.If you don't pay attention to certain muscle groups, they will be weaker and more prone to accidents.Your core abdominal muscles, legs, arms, back, and shoulders should be included in your workout focus.The groups are important.The exercises that focus on a variety of body parts are pushups, squats, and lunges.
Step 4: Don't do exercises that force your knees to bend.
You put too much pressure on the bones in that joint when you flex your knees.This undue pressure may cause the kneecap and the joints to grind up against each other.Full squats and leg extensions are examples of such exercises.
Step 5: Do not do exercises that involve sudden or awkward knee movements.
Any activity that involves a lot of agility will put stress on your knee joints.Weak knees can be made worse by quick and sudden movements.The sudden movements required while playing racquetball can cause injury to the knees.Snowboards and skiing should be avoided.
Step 6: Go for a jog in the morning.
jogging should be avoided if you have a history of knee injuries.Long-term knee arthritis can be caused by knee injuries.Light or medium jogging is a safe option if you haven't had a serious knee injury.It might be a better idea to use the elliptical machine.This imitates the motion of jogging, but also removes the impact that hurts your knees when your feet hit the ground.
Step 7: Any amount of jumping is involved in forego exercises.
A force equal to two to three times your body weight is required for your knees to hold up when you jump.The chance of injury increases when your knees need to deal with that much weight.Don't do anything that involves jumping with deep bends at the knees.You should avoid jumping on trampolines or basketballs.
Step 8: Each week, take a short walk.
It is true that walking involves movement in the knees, but it is a safe exercise for people with knee problems.If you were to run, you would experience more stress on your knees than walking would.If you have access to a gym, consider using an elliptical machine because it allows you to go through the motions of running/walking without hitting the ground with your feet.Even though you have a bad knee, you can still walk every day.As you get more comfortable with the exercise, try to take a 30-minute walk around your neighborhood at least 3 times a week.
Step 9: Every week, you can swim laps.
Taking the stress of body weight off of your knees is a great way to involve your whole body in exercise.Swimming hard and fast is good for cardiovascular health.Try to make smooth, fluid motions in the pool.Use small movements that keep your knees within a comfortable range of motion.The butterfly stroke can be modified to make them more comfortable.The breast stroke is a swimming movement that involves kicking too hard.
Step 10: You can ride a bike for an hour three days a week.
Like using an elliptical machine, bicycle riding is a low impact activity that takes some stress off of the knees.You can use a stationary bicycle indoors or outdoors.Don't ride up steep hills or set the resistance too high on an indoor cycle.Too much resistance on a bicycle can put too much pressure on your knees.Start with short rides and work your way up to longer rides.
Step 11: Don't do exercises that involve movement of the knees.
It's a good idea to perform any exercise that locks your knees into a single position.If you want to keep your knees straight, focus on exercises that don't put pressure on your knee joints.Keeping your legs straight may put more strain on your knees if you are overweight.If you want to raise your hips, lie down on your back.Abs should be fine with most variations of the crunch.For calves, raise them.Pull-ups, dips, and pushups are good for the upper body.Leg curls and hip hinges are good for the hamstrings.
Step 12: Try exercises that strengthen the knees.
Even if the exercises involve a bit of bending, they help strengthen the muscles around the knees.Lying on your back is a good place to try a kneeling hip flexor stretch.Resistance bands can be used around your knees to alleviate some of the pressure.