Exercises that are easy on your knees
joeytina8662
Posts: 5 Member
I have had some serious issues with my knees popping and pains every time I do any exercise that's not walking. I want to do more workouts. Does anyone know any workouts that will help with weight loss and easy on the knees?
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Replies
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What type of workouts (strength, cardio, other) what are your goals?0
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The elliptical is easy on your knees for cardio. I love using it. Good luck0
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singletrackmtbr wrote: »What type of workouts (strength, cardio, other) what are your goals?
I apologize, I see your goal is weight loss. Elliptical is a good idea. Do you have access to a pool? Some people with knee pain can do a recumbent bike.
If you're doing strength training the reverse lunge is a great choice; much easier on the knees than the standard version.
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Do you have a diagnosis of the problem? This could affect what are the best workouts for you.
Try aqua fit or water walking/jogging or swimming.
I do the first and it is a good workout. The buoyancy of the water will take the pressure off your knees, while the resistance of the water will strengthen the muscles in your legs.
Cheers, h.0 -
For weight loss/cardio, anything in a pool works great. Try just swimming laps. Or try interval training while swimming - swim ten seconds and then just walk throughout the water, then repeat.
For resistance training, I would start your leg workouts with a hamstring curl variation. This has helped me so much whenever I had knee pain. Also, whenever doing any leg press movements, try placing your feet higher and wider on the platform. This will take stress off the knees.
I am going to guess you are having knee pain that is stemming from uneven 'pull' on your tendons due to muscle tightness. Try using a foam roller on your legs..I am not sure if you have ever used one but it helps fantastically. It's going to hurt at first, however it's basically a self-massage. Google leg self-myofascial release for some exercises.
Good luck
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Couple things as far as myself. I have arthritis in both knees and one of them needs a joint replacement. I've also had a double hip replacement. In my opinion you need to see an orthopedist to find out what's exactly wrong with your knee if you don't you can do some serious damage. Once the orthopedist diagnoses you my recommendation would be a physical therapist who can give you a workout as far as your knees. Also to put things in perspective when I was in physical therapy after my hip replacement the therapist recommended Orthotics. They really help take the stress off my knees.
As far as recommendations for weight loss you don't need to exercise to lose weight it's just a simple matter of eating less calories then your body consumes Now as far as the exercise swimming is a great exercise it'll tone you and it's a great cardio workout. Also with my knees I use a recumbent bike and a spin cycle. The weird part is before my surgery I Used to Know lip tickle for my cardio workouts and it didn't bother me but after my hips were replaced an elliptical bothers my knees more. This goes back to my recommendation of seeing an orthopedist and after that a physical therapist good luck1 -
The elliptical is easy on your knees for cardio. I love using it. Good luck
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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OP the first thing you need to get at least identified is if your knee pain is just from weight related issues or an actual physical issue. You likely don't want to exercise on knees that may have a tracking problem for instance.
Good luck.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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+! to getting a diagnosis. You don't want to be burning any bridges, making a condition worse.
Every type of knee problem has different exercise implications, and even some people with the same condition will tolerate specific exercises differently.
I have a torn meniscus & some arthritis. Things involving impact or twisting/torque on my knee are really bad/dangerous. This rules out running, even very much regular walking, most aerobic dance kinds of things, and more. But things that work the knee in a linear hinge-type fashion are manageable. Therefore I row (on water by preference, machine when I must (Winter)), spin, and bicycle. Icing after exercise helps keep things under control
When I'm not being unnaturally lazy, I lift (focusing more on upper body, with only some lower body to balance out the imbalanced rowing activity I do a lot of), swim, and sometimes canoe/kayak.
When you get diagnosed, get a physical therapy referral. Those people can be magical, helping you strengthen what's weak, straighten out what's imbalanced, and show you how to do daily activities in a way that reduces stress on the joint. Go, take notes, get handouts, then keep doing the exercises they give you.
My doctor was hesitant to give me the referral because physical therapy won't treat/remedy a torn meniscus. However, when I told him I wanted PT to help me learn how to walk & (especially) climb stairs in a way that would reduce knee stress, he was supportive and gave me the referral. That kind of negotiation might help with your doc, too, if s/he initially resists.
The good news: Weight loss should reduce the stress on your knees, and may reduce your pain frequency/level. You can lose without exercise, but exercise helps preserve muscle while weight loss is going on. Get yourself an appointment scheduled with a specialist (orthopedist). Until you're diagnosed, I'd suggest you focus on upper body exercise, plus walking only if you're tolerating that well now.1
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