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Is exercise allowed with knee pain? If yes, what exercises and movements can we do and what movements and exercises should we avoid?
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Unfortunately, knee pain is a common problem. Doing proper exercise can help to treat and improve knee pain in many cases. Stay with us in this article to tell you all the important points of exercise with knee pain and introduce you to the best and worst exercises for knee pain.
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Can I exercise with knee pain?
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The short answer to the possibility of exercising with knee pain is: it depends; Both yes and no!
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If your knee pain is chronic and an old injury, you should consult a doctor and get a proper and specific program from a professional trainer. A program that fits your needs. Proper exercises can help improve the condition and even treat knee pain.
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But if the injury and pain of your knee is new, you should act according to his opinion after visiting the doctor. If the doctor allows you to exercise, do exercise; And if he ordered to rest, stop exercising for a while. You can get your specific and targeted program right now from vitamin trainers.
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Is walking good for knee injuries?
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Yes; Walking is a very good cardiovascular activity for the whole body, which can also be beneficial for people with knee pain. If your pain is too much, do not walk too long and walk on a flat surface that does not have uphill or downhill. Be sure to wear proper sports shoes.
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Walking helps to maintain the flexibility of the joints, strengthen the muscles around the knee and improve the overall function of the joints. Walking involves different muscle groups, including the quadriceps, hamstrings, calves, and thigh muscles. Strengthening these muscles can provide better and more support to the knee joint and reduce your pain.
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If our knee hurts, should we not do leg day?
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Daily leg exercises when knee pain requires a lot of caution. Be sure to consult the trainer about this type of exercise with knee pain. Even if your injury is not severe and you are not in much pain, ask your doctor for permission. Depending on the cause of the pain, you may need complete rest or lower body exercises may be prohibited.
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Knee pain does not necessarily stop lower body exercises. It is not necessary to completely avoid leg exercises, but it is important that your exercises are appropriate for your condition. That is, instead of ignoring leg day, do exercises that do not put pressure on the knee; Like lifting the leg while sitting.
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Exercising the muscles of the lower body can be part of the treatment of knee pain, that is, it strengthens the muscles supporting the knee joint and thus relieves knee pain.
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Which exercises put pressure on our knees?
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Some exercises put pressure on the knees and are not suitable for people with knee pain. The following exercises put pressure on the knee, and if you have pain and problems in this area, you should avoid these movements.
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- deep squat
Deep squats with heavy weights put significant pressure on the knee joints. If you have knee pain, avoid this movement, especially with weights. But you can still do easier squats without weights (with the permission of your trainer or doctor).
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- Longs
Lunges, especially deep lunges or back lunges, can stress the knee joint. But you can do lunges in a modified and simplified way.
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- Step-up movement, or stair-climbing
Climbing stairs or stepping on steps puts stress on the knees, especially if done at too high a height or with poor form. As long as your knee is in pain, avoid climbing stairs until your problem heals.
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- leg press
The leg press, especially with heavy weights, can put significant strain on your knees. You can do this movement only if your doctor allows it by adjusting the position of the chair and limiting your range of motion.
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- Treadmill downhill
Running downhill puts a lot of stress on your knees, and you should avoid running downhill until you're in pain. But walking or walking on a treadmill without incline is not a problem and you can do this exercise with caution.
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- Intense cardio exercises
Vigorous and high-pressure aerobic exercises (heat or interval) such as running, high knees, jumping rope or squats put a lot of pressure on the knee. Therefore, these exercises are prohibited for those who have knee pain. Light aerobic exercise such as cycling or swimming can be a good alternative during your knee pain. But in any case, you should ask your doctor's opinion.
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Important points when exercising with knee pain
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We all know that the type of exercise with knee pain should be different and cautious. But exactly at this time, what points should we pay attention to and follow them?
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1. Don't rest too much! Do not practice too much!
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Knee pain does not mean stopping all physical activities and absolute rest. Too much rest can make your muscles weak and lazy, which in turn makes the injury worse. Get a special exercise program from your physiotherapist or doctor and do it to gradually relieve your knee pain and get stronger again.
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But on the other hand, exercise with knee pain should not be too much and intense, so that it takes away the chance of healing and recovery from the knee. Your exercises should be of the right intensity and amount, so that it does not put pressure on your knee and does not aggravate your injury.
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2. Take water sports seriously!
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People with chronic knee pain can benefit from water exercise, which is a low-pressure way to exercise the muscles around the joint; Exercising in water does not put pressure on your knee, but at the same time, you will benefit from the cardiovascular benefits of exercise and muscle strengthening and other general benefits of exercise.
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3. Lighten up the weights!
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When exercising with knee pain, you should lighten the weights and dumbbells so that the pain point is not stimulated. Even your own body weight can put pressure on your knees, so you should choose gentler activities that help you strengthen your muscles and stay fit, but don't put your knees at risk or further damage.
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4. Do not bend your knees despite the pain!
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Whenever you feel pain, you should stop your exercise. Exercises like lunges and squats, or any kind of excessive knee bending, can be very painful and traumatic for people with knee pain.
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5. Manage your weight!
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If you are overweight, your knees are always under extra pressure; Therefore, have a long-term plan to lose weight to reduce the pressure on the knee. You don't have to reach the “ideal” weight; Small changes can make a big difference.
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6. Do not forget to warm up and cool down!
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Warm up your body and joints thoroughly before exercise and cool down properly after the training session. Warming and cooling are always necessary; But when there is an injury and pain, its importance doubles. Dynamic and static stretching exercises will help improve joint flexibility and reduce the risk of injury.
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final word
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The cause of knee pain and its severity are very important. In many cases, doing sports with knee pain is not a problem and can even help to improve it; Provided that the exercise is light and suitable for the athlete's condition. In this article, we have told all the tips related to exercise with knee pain and introduced the best and worst exercises for it.
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References: health – 6262 fitness
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