Why do you need low impact exercise for knees? Doing high impact movements can surely make your workout more intense and powerful. However, this kind of activity is not recommended for people with joint pain. And yet, doing nothing can also worsen the symptoms. That is why low impact exercise for knees is necessary to help relieve the pain and improve your flexibility. If you have joint and knee pain, make sure to do light to moderate exercise.
An Introduction to Knee Pain
Knee pain is a common issue that affects individuals of all ages. Dealing with this pain can make you twist in your favorite activities.
In fact, every year, individuals visit their doctor to consult for their knee pain. Causes of knee pain include:
- high impact activity
- knee bursitis
- meniscus tears
- sprained knee ligaments
The uplifting news is there are a few different ways to help alleviate knee pain. This low impact exercise for knees includes stretching and strengthening workouts that you can perform all alone.
Low impact exercise for knees suffering
Gentle stretching and strengthening exercises may help facilitate the pain caused by high impact movement, injury, surgery, or arthritis. These activities can also improve your range of motion and flexibility.
Training an injured or painful knee may appear nonsensical, yet indeed, low impact exercise for knees is better than keeping your knees still. Keeping your knee from moving can make it to stiffen, and this may increase the pain and make it more difficult to approach your daily tasks.
Stretching and strengthening exercises can reinforce the muscles that help your knee joint. Getting stronger muscles can lessen the effect and weight on your knee, and help your knee joint move more effortlessly.
It is better to consult your doctor or physical therapist before joining an exercise program for knee pain to ensure the activities are safe for you. They may suggest a few modifications or adjustments based on your condition.
As indicated by some professionals, doing lower body stretching activities may improve the scope of movement and flexibility in your knee joint. This exercise can make it simpler to move your knee.
Before you begin stretching, it is significant to employ at least 5 to 10 minutes, warming up. Low-impact exercise for knees like walking, cycling on a stationary bike are good warmup choices.
Whenever you warmed up your body, you can perform the following three stretches and rehash them whenever you completed the knee strengthening exercises.
Heel and Calf Stretch
This stretch focuses on the muscles in your lower leg, explicitly your calf muscles. Start by stand facing a wall. Then, put your hands on the wall and shift one foot back to the extent that you can quietly. Toes on the two feet should look ahead, heels flat, with a slight curve in your knees. Slant into the stretch and keep for 30 seconds. You should sense the stretch exercise in your back leg. Perform this stretch twice for both legs.
Quadriceps stretch focuses on the muscles at the front of your thighs. Doing this exercise can help boost the flexibility in your quadriceps muscles and hip flexors.
To do this, first, stand close to a wall or get a chair for help. Your feet must be shoulder-width separated. Then, curve one knee, so your foot drives up toward your glutes. Take your lower leg and tenderly pull it toward your glutes to the furthest extent that you can easily. Maintain the position for 30 seconds and then go back to the beginning position and change legs. Do this stretch two times on each side.
Hamstring stretch targets the muscles in the rear of your thigh. You should sense the stretch in the rear of your leg and up to the base of your glutes. In case you bend your foot, you may likewise experience the stretch in your calves.
For hamstring stretch, you can get a mat to add padding under your back. Lie down on the carpet or floor and straighten the two legs. If it is more relaxed, you can twist the two knees with your feet level on the ground. Raise your one leg off the ground. Then, put your hands behind your thigh, yet underneath the knee, and mildly force your knee toward your chest until you encounter a mild stretch. This activity should not bring any pain. It would be best to keep it for 30 seconds. Lower and do the stretch on the other legs. Repeat two times on every side.
Low impact exercise for knees strengthening
You can help lessen the weight on your knee joint by consistently working the muscles around your knee. Just make sure that this regular activity does not progress into high impact exercises.
Focus on moves that work your quadriceps, hamstrings, glutes, and hip muscles to help fortify your knees. Low impact strengthening exercises include:
Calf raises activity strengthens the rear of your lower legs, which incorporates your calf muscles.
For you to start this exercise, stand with your feet shoulder-width separated. Do the movement close to a divider or hold on to the back of a seat for help. Raise both your heels up off the floor so that you stand up on the balls of your feet.
Gradually bring down your heels to the beginning position. Control is significant with this activity for strengthening your lower leg muscles. Repeat calf raises ten times with 2 to 3 sets.
This exercise is an excellent method to reinforce your glutes, quadriceps, and hamstrings without stressing your knees.
To do this, start by standing squat position with your feet shoulder-width separated. Put your hands on your hips or out before you for balance.
While looking straight ahead, gradually squat down around 10 inches. This position is the midpoint to a full squat. Hold for a few seconds, at that point, stand up by pushing through your heels. Perform the half-squat exercise for 2 to 3 sets of 10 repetitions.
This low impact exercise targets your glutes and hamstrings, especially the standing one. It likewise requires great central strength to maintain your upper body and hips steady.
In a standing position, start facing a barrier or a chair for help. Your feet should be hip-width separated. Then, raise one foot, twist your knee, and lift your heel toward the roof. Go to the extent that you can, while maintaining your chest area still and hips pointing forward. Keep this position for 5 to 10 seconds. After that, start from the starting position and repeat hamstring curl exercise 10 times with 2 to 3 sets.