How to exercise with bad knees

By: Siddiqu Muhammad

Article Submission

Exercising with bad knees requires choosing low-impact activities that strengthen muscles without putting excessive strain on the joint. Here are some effective and safe strategies:

Low-Impact Exercises

Swimming or Water Aerobics

The buoyancy of water reduces stress on your knees while allowing full-body movement.

Cycling (Stationary or Recumbent Bike)

Strengthens leg muscles with minimal impact on the knees.

Elliptical Machine

A good alternative to running; it mimics the motion without the impact.

Chair Exercises

Seated leg lifts, marches, and arm workouts are great for mobility and strength without knee pressure.

Walking (Flat Surfaces Only)

Use supportive shoes, avoid hills or stairs.

Yoga or Pilates (Knee-Sensitive Variations)

Improves flexibility, strength, and balance. Avoid deep bends or kneeling postures.

Strengthening Exercises

These help support the knee joint by strengthening surrounding muscles:

Straight Leg Raises

Hamstring Curls (Lying Down or Standing)

Calf Raises

Wall Sits (Short Duration, Only if Comfortable)

What to Avoid

High-impact activities: running, jumping, HIIT with knee-unfriendly movements.

Deep squats or lunges (unless modified and pain-free).

Uneven surfaces or unstable balance exercises unless supervised.

Additional Tips

Warm-up and stretch before activity.

Use a knee brace or compression sleeve if needed.

Apply ice after workouts to reduce inflammation.

Consult a physical therapist for a personalized program.

Would you like a sample weekly workout plan tailored for bad knees?

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