Bad knees can be a big problem as chronic pain can make the simplest tasks and movements, like getting in and out of your car to walking down a flight of steps, incredibly challenging. And knee pain can also make exercise almost impossible! This is concerning as, often, the most effective method for reducing knee pain is light exercise targeting the muscles around the joints as well as fat-burning cardio to minimize the impact that weight gain has on the knees. That said, there are some helpful ways to introduce cardio into your daily routine that will benefit your bad knees. Let’s take a closer look at some recommended exercises and common causes of bad knees to help you remedy any unwanted pain.
What Causes Bad Knees?
Leaving Knee Pain Unchecked
The biggest mistake people with bad knees make is failing to recognize and act on the first sign of injury. Whether you are an athlete or casual jogger, ignoring slight pains or pangs in the knees can lead to more severe pain and issues in time. It is essential that you acknowledge early pain and set in motion some preventative measures to help heal and recover.
Not Getting Enough Rest
If you have noticed a pain in your knee, you should almost always rest it. This does not necessarily mean you cannot exercise as certain gym machines and other activities allow you to target upper body muscles without putting stress on the knees. For minor pains, consider taking a few days or a week off and for more consistent pains, consider seeking rehab routines from your physio.
Obesity and Weight Problems
Obesity in America is a major concern and among the many strains that being overweight has on the body, bad knees are extremely common. Beyond putting daily pressure on the knees, which can become increasingly painful, being overweight increases the likelihood of developing osteoarthritis in the knees.
Aging
The most common cause of bad knees is aging. As the body gets older, the muscles and joints begin to deteriorate and are put under more strain. Although bad knees are typically a problem associated with aging, you can minimize the impact of bad knees by maintaining knee strength for as long as possible.
How To Strengthen Your Bad Knees
With a better understanding of the common causes of bad knees, you can now implement the following helpful strategies to strengthen your knees and avoid unwanted pain or chronic injury.
Exercise Your Knees In Moderation
Light exercise is arguably the most important strategy for supporting your knees and overall well-being. Stronger muscles and joints are more capable of handling stress as a result of being overweight or aging, which is why you should consider introducing light exercise into your daily routine. Be careful of overdoing it as sports and heavy weight lifting are typically associated with joint problems and further damage.
Strengthen Your Knees With Supplements
Bad knees and knee pain are typically a result of weakened joints. One of the most effective and efficient methods for supporting your joint health is by investing in clinically tested and approved supplements that work to improve the strength of your joints. Carefully formulated joint support supplements like Jointprin™ by Approved Science contain joint soothing and supporting ingredients such as Glucosamine, MSM, Mythocondro®, Holy Basil, Turmeric, BioPerine® and more to combat inflammation and swelling and improve cartilage synthesis for mobility and strength.
Collagen powder is also making waves in the health industry for its impressive benefits, one of them being its ability to promote joint health. There are an array of clinically proven collagen supplements on the market with high-quality formulas to help you quickly achieve stronger knees.
Warm Up And Warm Down When Exercising
You should warm up and warm down before every exercise session. These practices help get the blood flowing, allowing the body to adequately prepare for the exercise ahead. Furthermore, warming up and warming down supports joint and muscle flexibility and helps you avoid potential injuries as a result of stresses on the body. Warming up and warming down when exercising will increase your ability to complete an exercise, thus supporting your weight loss goals and fat-burning potential.
Eat Healthily
There are an array of benefits to eating healthily. For one, you can reduce your intake of carbohydrates to support your weight loss, which will also help alleviate bad knees. Combining a balanced diet that includes plenty of lean protein, fruits, and vegetables with a quality non-stimulant appetite suppressant can help you achieve stronger knees as you reduce daily pressure on them.
The Best Cardio Exercises For Those With Bad Knees
One of the key strategies to supporting your knees is exercising in ways that work to strengthen your muscles and joints. As opposed to heavy weight lifting and strenuous sports, moderate cardio can be an easy and beneficial introduction into consistent exercise that will help your knees rather than harm them. Here are some of the best cardio exercises for those with bad knees:
Cycling
From cycling on exercise bikes in the gym to cruising the pavements on your bicycle, your knees can benefit from this light form of cardio exercise. You will strengthen the fibers in your joints and around your knees, promote flexibility, and burn fat while pedaling along the promenade or around your neighborhood. Stick to flats and avoid hills if you want to minimize pressure to your knees or begin with a low-resistance if you are using exercise bikes. The trick to cycling for your knees is not overdoing it and maintaining a manageable pace.
Swimming
Swimming is a low-impact cardio sport that will help you burn fat and strengthen your muscles. The sport targets the entire body, with different strokes placing a stronger emphasis on different muscles. Consider practicing breaststroke lightly to work your knees as this stroke improves knee flexibility and targets your leg muscles. That said, the stroke that you are most comfortable with will also help you lose weight and improve your body strength.
Rowing
If you are able to bend your knee without experiencing pain, then rowing might be the perfect knee-supporting cardio exercise for you. Because rowing doesn’t involve impact to the knee, you will be able to burn calories while placing minimal stress on your knee’s joints. Rowing is an excellent exercise because it both promotes weight loss and improves core strength, which is beneficial as a stronger core supports the knees better.
Elliptical
The impact on the knees from running on a treadmill can cause damage to the muscles and joints, resulting in bad knees and knee pain. Instead, make use of an elliptical machine for a full-body, fat-burning workout. Elliptical machines can be wonderful additions to your home gym as they will help elevate your heart rate, increase your cardiovascular health, and strengthen your core.
Pilates
Pilates is proving more and more popular as studies suggest it has the ability to reduce bodily pains by supporting and strengthening muscles and joints. Because pilates improves posture, muscle tone, joint mobility, and flexibility, it may be the ideal cardio exercise for those with bad knees.
In Summary
From eating healthy to consuming quality joint support supplements, resting through minor injuries, and practicing the best cardio exercises for those with bad news, you can promote long-term knee health and minimize the risks associated with chronic knee pain and other joint issues.