Knee is a joint surrounded by a joint capsule with ligaments strapping the inside and outside of the joint. These structures provide stability and strength to the knee and the meniscus, a thickened cartilage pad between the two joints, serves as a smooth surface for motion that reduces friction of the tendons. Knee pain can occur for many different reasons, including trauma to the ligaments, meniscus tears, inflammation of the tendons, or fractures. Certain medical conditions are also linked to knee pain. For example, arthritis, described as inflammation within a joint, localized collection of fluids, or even infections of the bone and joint. However, even the people with painful knees can benefit from regular physical exercise. This is a great way to maintain physical fitness and prevent various diseases resulting from sedentary lifestyle. Knee pain does not have to be the end of physical activity, but it is advised to consult with the medical care providers and see what kind of exercises is most suitable.
Activities to avoid with bad knees
Certain exercises are just not suitable for bad knees. Even the people with healthy knees are risking injuries whenever they engage in excessive Flexing, full squats, leg press, or other exercises with weights. Knees will suffer a lot of pressure during the exercises that involve sudden stops, explosive starts or pivots, various kinds of jumps and landings. Therefore, sports like tennis, basketball, or football can be extremely harsh to knees. When person jumps, the total pressure on the knees exceeds the normal body weight for about two to three times. This makes a person more prone to the injury and may make any kind of already present pain to go worse.
Good exercises for people with bad knees
Some exercises are simply better for people suffering for knee pain. One of the most important rules before starting with the exercise is to learn to never bend the knees to a point where they are sticking out past the toes. This position puts a lot of strain on the knees and makes a person more vulnerable to injuries. Low-impact activities such as swimming, walking, bicycling or exercise on the elliptical machines, are considered as good options. People can also enjoy various stretching exercises, yoga, Pilates, or tai chi. Any kind of activity where there is reduced impact or that doesn’t involve any kind of quick changes in the direction, is considered a very good choice for people with bad knees.