You want to exercise, but you have knee pain and you’re afraid that you can worsen your injury if you do so. If your knee pain occurred while you were exercising, most likely you have ‘tweaked’ a muscle or ligament that attaches to the knee. Even seasoned athletes can strain their knee during fitness activities. Basically, your knee is telling you that it needs some rest, and you need to listen.
The good news is that you don’t have to give up exercise altogether with your bad knee. On the contrary, it can even be the best medicine for your pain. But you need to use good form and technique when performing exercises for your knee pain. Here’s how to exercise when you have knee pain, as recommended by your Hackensack, NJ knee pain injections specialist.
Exercise in the Water
If you’re worried that you could worsen your knee pain if you continue to exercise, try doing so in water first. Water takes away gravity’s pressure on your knees, allowing you to exercise with less pain and stress on your knee joint. Additionally, pool exercises can improve balance and agility. The buoyancy of the water also reduces the risk of falls when compared to exercising on land.
Engage in Moderate Walking
Moderate walking is a good low-impact activity for people with knee pain. If you have stiff and painful joints, start slow and work up to 20 minutes of walking per day, increasing your time and speed as the pain subsides. Regular walking provides the side benefit of weight loss, which is more helpful for the knee since the extra weight puts more stress on the joint.
Use Knee-Friendly Exercise Equipment
Elliptical machines and stationary bikes allow you to break a sweat without putting too much pressure on your knee joints. People with knee pain are often steered toward these exercise machines because the impact of body weight isn’t as great as it would be on a treadmill or stair stepper.
Warmup and Stretches
Warm, flexible muscles aren’t easily injured, so take a few minutes to stretch the muscles and ligaments in your knee before you exercise. Do five minutes of slow walking as a warm-up before you get on a stationary bike or into the pool.
If pain persists, it may be time for you to visit a Hackensack, NJ knee pain specialist to receive other forms of treatment, such as knee pain injections.
See How Your Neighbors Feel About Our Back Pain Relief Program:
8 Knee Exercises to Help Prevent More Injuries, WebMD.com