Written by Tess DiNapoli
Do you have knee problems? If so, you're not alone. Many people suffer from knee pain on a daily basis. Exercising can be difficult when your knees are constantly in pain, but it's still important to stay active.
In this blog post, we will discuss some low impact exercises that you can try to help relieve knee pain. We'll also provide strategies on how to alleviate knee pain while making use of these exercises. So get ready to stay active and healthy despite your knee problems!
What Causes Knee Pain?
While there are many people that experience knee or joint pain, many are unaware of the causes that have affected their mobility on a regular basis. Some may not even be aware that they have a problem to begin with. Here is a list of common occurrences of knee or joint pain that may require the use of low-impact exercise.
Injury
Knee injuries are some of the most common causes of knee pain. These can include things like ligament tears, meniscus tears, or patellar tendonitis (also known as jumper's knee). Knee injuries can occur from a variety of activities, such as sports, work, or even everyday life.
If you have suffered a knee injury, it's important to rest and ice the area. You should also avoid any activity that may aggravate the injury. Once the pain has subsided, you can begin to slowly add low-impact exercises back into your routine.
Arthritis
Arthritis is another common cause of knee pain. There are many different types of arthritis, but the two most common forms are osteoarthritis and rheumatoid arthritis. Osteoarthritis is caused by the deterioration of cartilage in the joints, while rheumatoid arthritis is an autoimmune disease that causes inflammation in the joints.
If you have arthritis, you may experience pain, stiffness, and swelling in your knees. You may also find it difficult to move the joint through its full range of motion. These symptoms can make it difficult to exercise, but low-impact exercises are a great way to stay active without aggravating your condition.
Osteoporosis
Osteoporosis is a condition that causes the bones to become weak and brittle. This can lead to fractures, even with minor trauma. The knees are especially susceptible to osteoporotic fractures.
If you have osteoporosis, you may be at risk for a knee fracture even if you don't fall or have an accident. Knee pain is the most common symptom of a fracture, so it's important to see a doctor if you experience any sudden or severe pain in your knees. It's important to do this prior to getting too heavily involved with intense exercises that may put you at further risk for injury.
Infection
An infection in the knee joint can also cause pain and swelling. This is usually the result of bacteria entering the joint through a wound or surgery. Knee infections can be very serious, so it's important to get it diagnosed if you think you may have one. Only when you feel you have recovered does it make sense to go full-force with exercise. In the meantime, you may find some minor cardio or aerobics could be useful.
Overuse
Even if you don't have any of the above conditions, you may still experience knee pain from time to time. Knee pain can be caused by things like overuse, improper form, or lack of flexibility.
Low-Impact Exercises for Knee Pain
Now that we've discussed some of the common causes of knee pain, let's talk about some exercises that can help relieve it.
Swimming
Swimming is a great low-impact exercise for people with knee pain. The water provides resistance without putting any impact on the joints. This makes it an ideal workout for those with arthritis or other conditions that cause joint pain. Swimming is also a great way to stay active without overworking the knees.
Stationary Bike
Riding a stationary bike is another great way to get some exercise without putting any intense pressure on the knees. This makes it a perfect workout for those with knee pain or injuries. Stationary bikes are also a great way to increase cardiovascular fitness without putting too much strain on the joints.
Elliptical Machine
The elliptical machine is a great alternative to the treadmill for people with knee pain. The elliptical provides a low-impact workout that is easy on the joints. This makes it an excellent option for those with common knee problems or joint pain.
Yoga
Yoga is a great way to improve flexibility and range of motion. It's also a great low-impact exercise that can help relieve knee pain. Yoga can also help improve balance and coordination, which can help prevent falls and other accidents.
Pilates
Pilates can help to increase pliability, flexibility, and muscular strength. Similar to yoga, it may also aid in the improvement of balance and coordination. Pilates is a safe and effective workout for everyone, regardless of age or fitness level.
Tai chi
Tai chi is a Chinese martial art that is often used as a form of exercise. Tai chi is a low-impact workout that involves slow, controlled movements. It's also been shown to help reduce pain and improve range of motion in people with knee pain or other joint problems.
Step-Ups
One of the best low-impact exercises for those with knee problems is called "step-ups." This move works your breathing and helps to improve your range of motion.
Start by standing in front of a sturdy chair or bench. Place one foot on the seat, and exhale as you push down through your heel to raise your body up. Keep your alternate foot planted on the floor for balance.
As you inhale, lower your body back down to the starting position. Be sure to keep your abs engaged and breathe evenly throughout the move.
Body-Weight Exercises
Another great low-impact exercise option for those with knee problems is body-weight exercises. These moves help to strengthen the muscles around your joints without putting too much stress on them. Some of the best body-weight exercises for people with bad knees include:
- Wall sits
- Push-ups
- Sit-ups
- Pull-ups
- Calf raises
- Hip Abduction
More Strategies for Knee Pain Relief
As you can see, you don't have to stand idly by while you suffer from your knee problems. You can take an active approach. The above list of best low-impact exercises are by no means an exhaustive list for people with bad knees.
It's enough to get your creative juices flowing for other low-impact activities as you start the process of an active routine despite injuries or other knee problems. For example, you can easily take a dance class as part of your routine.
What's more important is that you understand that you should balance these exercises with other strategies or home remedies that can be used to treat your knee pain.
Here are my best recommendations...
Use Compression for Pain Relief
One of the simplest things you can do for knee pain relief is to find high quality compression wear designed specifically for your knees. This will help to reduce the swelling and inflammation while allowing your muscles to recover.
In addition to pain relief, there are other benefits such as comfort and anti-odor properties that may come along with using compression.
Wearing compression socks, shirts, gloves, sleeves, and more is often an overlooked strategy when it comes to healing and muscle recovery.
Apply Heat or Ice
Additionally, you can apply heat or ice to the affected area. This will help to soothe your muscles and reduce pain.
You can use a heating pad, warm towel, or even take a hot bath. For ice, you can use an ice pack or a bag of frozen peas wrapped in a towel.
Try Supplements and Natural Remedies
There are many supplements and natural remedies that can help with knee pain. Some of the most popular ones include:
- Turmeric
- Cayenne pepper
- Ginger
- Fish oil
- Glucosamine
- Collagen peptides
- Organic apple cider vinegar
- Curcumin
Over The Counter Medication
Of course, you can also take over-the-counter medication to help with pain and inflammation. The most common anti-inflammatories or NSAIDS are Ibuprofen, Naproxen, Aspirin, and Acetaminophen—just to name a few. You can even find online pharmacies that will send pain management prescriptions right to your door!
Final Thoughts
While there are many strategies that can help with knee pain, it's important to remember that you should always consult with your doctor before starting any new exercise routine or taking any supplements. This is especially true if you're suffering from a serious injury.
With that being said, we hope this article has given you some ideas of how you can still live a healthy and active lifestyle despite your experience with knee pain.
Additionally, there are plenty of low-impact exercises and home treatment options available to you that can provide relief from your symptoms. If you’re dealing with knee pain, don’t despair – try some of these strategies today and start feeling better tomorrow!