Low Impact Exercises for Knee Pain
Often, doctors will recommend movements and activities that are good for your joints and will help it heal. This includes:
Being submerged in water helps keep your body buoyant. This helps take the impact away from your knees while also strengthening the muscles supporting the knees. In addition, swimming is a great cardio exercise.
Some moves and drills you can try include freestyle, backstroke, reverse kicking, and walking across the pool. You can also try water aerobics.
The rowing machine is a great exercise tool that can help strengthen your quads, hamstrings, and knees. However, you may need to go lightly and use it only for a few minutes to avoid further knee strain.
Riding a bike can be a low-impact activity for recovering knees. To avoid putting too much pressure on your knees, ride only on a flat terrain, raise your seat level slightly, and use lower resistance.
If you’re not one for outdoor cycling, you can also try joining a spin class. Most instructors will ask about any injuries you may have so they can adjust the session according to your needs.
Step ups are a great low-impact cardio workout. All you need is an aerobic step bench and some upbeat music.
Start by stepping up on the bench with your right foot while making sure that your knee is directly over your ankle. Follow this up by tap your left foot on stop of the step and then lower. Repeat on the other side.
Exercise Ball Marches
The exercise ball is an excellent tool to build strength, balance, and stability. It’s also a low-impact way to keep moving even when your knees hurt. You can make thing simple by marching with an exercise ball.
Simply grab an exercise ball with both hands straight up overhead. Bring your right knee as you bring the ball down towards it. Take the ball up, lower your right leg, and repeat on the other side.