Whats a Good Workout Thats Easy on the Knees
Exercises for bad knees have one common denominator: they're low impact. By no stretch of the imagination does that mean you won't be able to get a sweat on, though. Let us explain.
Overdoing it on certain cardio fronts (fasted cardio, or not) can take you from pain-free to pain-central, via burning joints avenue, yes. Running, for example, can be struck off the list of activities – no matter how good your running shoes are – a proper bummer if jogging is your favourite way of getting a sweat on.
However, there are other forms of exercise for bad knees that won't be so hard on your knobbly bits - think swimming or rowing. We'll go into these in more detail in a moment, but if you do have a knee injury, it's vital that you seek professional medical advice before starting any form of exercise – even the ones deemed safe for bad knees. Consulting a professional is non-negosh if you have any injury.
If you've got the all clear from your doctor or physio, then personal trainer Lorraine Furmedge has the lowdown on exactly what exercises won't exacerbate pain or cause flare ups.
6 cardio exercises for bad knees
A quick caveat before we get on with the main show: If you do suddenly experience pain or have suffered a knee impact injury during these exercises, then seek professional medical help, STAT. The internet is no replacement for a professional assessment.
1. Swimming
Swimming is a great form of cardio for bad knees for many reasons: 'It provides a great workout that is low impact, versatile and burns calories fast,' says Furmedge. 'Whether you're doing the butterfly or backstroke you'll work all major muscle groups in your body including your glutes, abdominals and chest muscles.'
When it comes to which stroke to choose, freestyle (which tends to be the fastest), can burn up to 100 calories every 10 minutes but, if freestyle's not your thing, other strokes will work your whole body just as hard.
Want to swot up on swimming for weight loss or the benefits of swimming, we've got you covered. If you actually just want some new sustainable swimwear, we've got you there too.
2. Elliptical
Not only will the best cross trainers prevent you from injuring yourself further, it's also less likely to exacerbate existing knee pain. 'Exercise is a stress on the body and can cause more inflammation so opt for the elliptical machine over a treadmill for minimal risk of knee injury,' explains Furmedge. 'Your feet never leave the pedals, which means there is less of a chance to injury to your knees, back, neck or hips. You'll also get your heart rate up, which helps to burn more calories and build cardiovascular fitness. Increase the resistant to really test your endurance.'
Elliptical trainers (a.k.a cross trainers) are generally a more supportive form of cardio than slogging away for an hour on the treadmill, which is why it's often recommended by experts as a good type of exercise for bad knees. And, whilst treadmills do tend to come out on top for calorie burn, the extra help you get from an elliptical is worth its weight in gold for people with bad knees.
3. Rowing
If impact is the issue rather than the movement of bending the knee, then rowing is a great shout when it comes to cardio for bad knees. 'Rowing is a great way to burn calories without placing stress on your knee joints. Not only will you get a total body workout, you'll also maximise your core strength with every pull,' Furmedge explains.
Keen to up the intensity? Furmedge says increasing the resistance while maintaining speed will give you a real cardiovascular challenge.
Remember: the more you train on a certain machine, the more stamina and strength your body will gain in that particular area, so you'll need to work harder each time if you want it to remain challenging.
Snap up a rowing machine to get after your cardio goals at home.
4. Cycling
Whether you prefer hitting an exercise bike or riding your bicycle outside, one of the most effective exercises for bad knees is cycling, since you'll get a fantastic fat-burning workout, and gradually improve your knee flexibility and strength at the same time. (If you're outside, please do wear a bike helmet. It could save you in a scrape.)
To ensure you don't put pressure on your knees, avoid hills and stick to a flat terrain. Raise your seat level slightly to decrease any pressure on your kneecaps. Again, there's no escaping the repeated bend of the knee if this exacerbates your pain then swerve this too.
What resistance should I use?
Well, when it comes to cycling with resistance, there's no right or wrong answer.
Low resistance
Low resistance is great for those people who are just getting into fitness as it allows you to start building up your stamina without over-exerting yourself. Likewise, low resistance is a good form of cardio for bad knees that won't cause further damage.
Medium and high resistance
Medium and high resistance is more suited to those with higher fitness levels, and it works well when it comes to building strength in your legs and lower body. What we will say, though, is that you'll probably want to hold off from adding resistance until you're fully recovered from a knee injury. You might still experience flare-ups every now and then, but you won't be in consistent pain like you were before. At this point, medium and high resistance will help increase your strength and safeguard against any further damage.
Mixed resistance
If you were a fan of high-intensity exercise before, and a knee injury has knocked you for six, rest assured you'll get the same endorphin high from exercises for bad knees that incorporate interval training. Using mixed resistance does just that. Switch between low resistance sprints and medium-high resistance climbs, and trust us when we say you'll feel the same way you do after a standard HIIT class (energy x100).
And spin classes? Don't fret. All good instructors will check for injuries before the class begins – be sure to let them know and they'll be able to advise on how best to tackle the session. The beauty of spin is that you can carry out the class at your own pace – you're in control and can adjust your pace according to your ability. Just don't go hell for leather.
5. Step ups
Step-ups on an aerobic step bench are a godsend when it comes to cardio exercises for bad knees, for both their low-impact and heart-rate-boosting qualities. Leg warmers are optional but encouraged, up-beat playlist imperative.
How to do step ups:
- Step up onto the step with your right foot.
- Tap your left foot on the top of the step so that you're standing on the step for a split second, and then lower. As you step up, your knee should stay tracking over your ankle, rather than going over your toes, to ensure you're protecting your knees.
6. Pilates
Pilates may not initially spring to mind when thinking about exercises for bad knees but according to the NHS, this form of fitness is suitable for women with knee problems when done correctly. 'Regular pilates practice can help improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension,' the national advice service says. Avoid any moves that involve balancing on the leg with knee pain to cover your back.
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Source: https://www.womenshealthmag.com/uk/fitness/yoga/a703195/5-best-cardio-exercises-workout-bad-knee-injury/