KNEE PAIN
With summer around the corner, it is time to get moving! But what are some safe exercises you could explore?
Swimming
● Exceptional cardiovascular exercise that improves heart and lung function while keeping joints away
from injury, especially those knees.
● Since water supports most of one’s body weight it is found to be a comfortable exercise.
● If swimming is too difficult, there are still many benefits to performing standing aerobic exercises. These
can be done in the shallow side of a pool or at the beach.
● You can monitor your progress by recording laps in a pool or minutes of activity.
● You don’t need much equipment, just a pair of goggles and a swimsuit.
Elliptical
● Great alternative to running or jogging for someone with arthritic joint pain.
● Posture is everything! Remember to keep your shoulders back, head up, and your core tight.
● You can also pedal in reverse which provides a great workout for your calves and hamstrings.
● The intensity or resistance is completely up to you and easy to modify!
Biking
● Cycling can be performed both indoors or outdoors.
● Targets large muscle groups in the legs such as quadriceps and hamstrings.
● Recumbent bikes provide even more support for the body, preventing harmful weight and strain on the
knees.
● You can make it into a leisure activity with friends and family, or even get involved in some competitive
races.
● It is recommended to map out a route, wear a helmet, and wear bright colors to ensure biking safety.
Body Weight Exercises
● Straight Leg Raises
○ While laying on your back, bend one leg so that you can plant your foot on the ground to
stabilize yourself. Now with your opposite leg, lift it 1-3 feet off the ground, then gently bring
that leg down to the ground. Start with 5-10 repetitions and alternate sides after each set.
● Prone Straight Leg Raises
○ While laying on your stomach, raise one leg at a time towards the sky and hold for 2-5 seconds,
then gently bring that leg down to the ground. Start with 5-10 repetitions and alternate sides
after each set.
● Air Squats
○ Stand with your feet shoulder-width apart. Slowly move into a sitting position while keeping
your back straight and head up, then return slowly into your original standing position. Aim for
10-15 repetitions before taking a break in between sets.
● Step-Ups
○ Using the first step of a staircase or elevated platform, step up with your right foot, then place
your left foot on the elevated surface alongside your right foot, then step back down with the
right foot first followed by the left. Try to continue this for 30 seconds then take a break.
Alternate the leading foot after each complete set. Focus on maintaining a level posture. You
can hold a dumbbell in each hand to increase the difficulty.
Prevention is Key
● Stretch before exercising, maintain a healthy diet, and remember to hydrate!
● All of these exercises mentioned aim at preventing injuries and improving your cardiovascular health.
● Weight loss will lessen the stress on bones, ligaments, tendons, and muscles.
● Low impact exercises are great for strengthening your core, improving balance, and increasing flexibility.
● The biggest key to exercising is to be safe and have fun
