Best Cardio Exercise and Bad Knee Exercise
When your knees hurt, it affects every aspect of your life. Chronic knee pain makes even simple movements such as walking up and down stairs or getting in and out of a car a chore. Exercise can also be a real challenge.
If you are already in pain, the last thing you want to do is start more pain or make it worse with the wrong exercise. Fear of excessive pain and injury is often what keeps the pain from working, although many conditions will improve with different types of exercise.
Additionally, when your knee pain is complicated by obesity, exercise is almost always recommended. The good news is that, in many cases, even losing a little weight can take the pressure off your knees, giving your body relief from pain.
The key is to decide what exercises and exercises you can do that will not make things worse. Fortunately, there are plenty of exercise options for knee pain, but your first step is to find out what’s going on.
Causes of Knee Pain
Knee pain can be caused by any condition such as bursitis or arthritis, 3 or it may be caused by dizziness, crying, or excessive injury. Because there can be many causes of knee pain, it is important to consult your doctor. Depending on the diagnosis, your doctor may prescribe medication and / or physical therapy.
See a doctor if pain in your knee and / or swelling persists for more than a few days, if the joint feels unstable, or interferes with your daily activities.
Before You Start
It is also important to get permission from your doctor or physiotherapist for any type of physical activity. In many cases, though, exercise may be part of your recovery plan.3 It is important to find exercises and movements to avoid and activities that are good for your joints and that will help you to relax.4
Also, ask about pain during exercise, especially if the pain is OK or you should stop working. Many experts recommend that you avoid any type of pain, but be clear with your doctor as your condition may vary.
Best Cardio Exercise If Knee Pain
Once you know what happens to your knee and get permission from your doctor, you can start exercising. Cardio exercise is a great place to start and one of the best options for strengthening a lower body, raising your heart rate, and losing weight.
If you have access to the gym, there are many options to choose from when it comes to cardio, including the lower forms of exercise.
Swimming
Swimming is one of the best options if you have a knee pain. Water keeps your body full of energy, removing stress from your entire body while allowing you to get good cardio activity and strengthen the muscles that support the knee.
The best exercises are freestyle and backstroke, but you can also try some exercises and exercises.
- Reverse kicking: Bend your arms at the kick board, scroll on your back and kick, lifting the knees up with each kick. It's almost like you're marching.
- Walking: If it doesn't bother your knees, you can wear a float device and walk across the lake. Resistance will increase your heart rate, but it has no effect and can strengthen your knees. You can move forward, backward, and even sideways, giving you greater flexibility while allowing you to tighten all the muscles in the lower body.
- Water aerobics: Exercise is fun and movement in the pool will give you a good cardio workout without impact on the joints.
Upper Body Ergometer
The upper body ergometer is really like your arm bike, and many gyms and physical therapy clinics do. You sit in front of it and rotate the pedals with your hands to increase your heart rate.
This does not put pressure on the knees, so this is a good decision if you are seriously injured or recovering from surgery.
The treadmill
A treadmill is a good choice if you can walk without pain. The walking strap provides a cushion that the sidewalks of concrete do not, allowing you to walk (using the right shoes) without hitting such a hard surface.
Rowing Machine
The rowing machine is another option to try because the movement works quads and hamstrings, which helps build strong knees.
However, the movement repeats itself in the knees. This can help with pain in your knee or, in some cases, can make it worse. Also, start easily and do just a few minutes to see how your body responds. If all that bending is painful, this is an escape.
Home Cardio Workout For Knee Pain
If you are not a gym person or those options do not work for you, there are plenty of exercises you can do at home with a few pieces of equipment.
- Exercise below includes low-impact cardio exercises designed to make your heart beat faster without hitting your knees and other joints.
- Safety precautions: Consult your doctor before doing this or any other exercise and skip any movements that cause pain or discomfort.
- Materials: Resistance belt, medicine ball (4-10 pounds), and exercise ball
Exercise Instructions
- Warm up with simple cardio, march around or around the house for at least 5 minutes, or use a few first exercises to warm up your muscles.
- When you warm up, you stretch any strong muscles under the body; hamstrings, quads, and calves.
- Do each activity for 30-60 seconds, from one to the next with no breaks or breaks.
- Identify working with moderate intensity. If you want to add more momentum, go faster, use a larger range of test movements, add impact, or use more severe resistance.
- Do one short cycle of exercise, which is 15 minutes or repeat the cycle as often as you like.
- Finish by cooling down and making sure you stretch the lower body.
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