Lately, so many people have been writing me about concern for their knees. Either they don’t exercise at all because of their knee problems or they completel
y ignore what their knee is telling them and continue to exercise without taking necessary care for their knees. Both is exactly what you DON’T Want to do when you have pain in your knees. The knee joint is extremely complicated and holds about 80% of our bodyweight. So, you can imagine how susceptible to injury they are. Aside from getting your doctor to take a look at your knees to make sure their isn’t an underlying problem that deserves extra care, here are the things you want to STAY AWAY FROM when you have troubled knees
- Avoid Hard Surfaces.: Try to exercise on soft carpet or grass areas
- Avoid High Impact Activities.: Steer clear of exercises where you have to JUMP and Land. Try not to do any exercises that involve sudden starts and sudden stops.
- Don’t Do Exercises That Put Stress on the knee: Stay Away from Squats, Lunges, and Leg extensions. Try not to do any exercises that make you bend your knee at a 90 degree angle or beyond.
- Avoid Shoes with No Support: Invest in great shoes and depending on how often you execise, make sure you replace them when they need to be replaced. Shoes don’t last forever.
Here are some things that you can do to Get your workout in and strengthen your knee.
- Walk, Walk, and Continue Walk: It is recommended that people with problems with the knee joints walk at least 20 minutes per day. Walking is a very low impact exercise that is an all around great exercise activity for everyone, especially those with knee problems
- Exercise In Water: The Buoyancy in Water will actually help your knees. You can get a great workout in with less stress and pain in them.
- Focus on the muscles that Support Your Knee. Find low impact (like ones in the video below) that will strengthen you Quadriceps, Hamstrings, Calves, Hips, and IT BAND (Illiotibial Band).
- WARM UP AND STRETCH: Before starting and after finishing exercising always warm up and stretch.
Here is a Video of A little more Info.
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Kathy
February 29, 2012 at 11:34 am (UTC -4) Link to this comment
Thanks!
Mitchell - Home Fitness Manual
February 29, 2012 at 11:35 am (UTC -4) Link to this comment
Kim,
When I was growing up I had some knee issues, which I’ve luckily gotten over, but it keeping those knees healthy is always at the back of my mind. Great list of tips to help everyone stay mobile as possible.
-Mitchell
Jenn
March 14, 2012 at 3:59 pm (UTC -4) Link to this comment
Thanks for this article. I have a knee injury that the dr has stated can be helped by losing weight or cured by surgery. I am trying the losing weight option but some exercise regimins don’t take knee injuries into consideration….so for that I truly appreciate this article! Keep up the great work, I love the site and all your other sister sites..we need CHOMP in Detroit!
mhep
October 8, 2012 at 2:04 am (UTC -4) Link to this comment
Thanks so much for addressing this. So many times I feel as if I am lazy when I try to protect myself. I just know intuitively that if I hurt my knees I am in deep trouble.
Maria
January 30, 2013 at 4:02 pm (UTC -4) Link to this comment
Thanks for this! I was looking for home workouts because I’m knock kneed and I should have told to wear braces when I was a teenager but the doctor I went to told me that it would go away by the time I was 18, but it didn’t. I recently went to another doctor and he told me that I pretty much ruined my knees all I can do now is lose about 30 lbs and strengthen the muscles on my legs. I hired a personal trainer so he could show me exercises and he told me that I was either lying about the pain because I’m fat and lazy or I injured my knees and I need to stop exercising. Pretty much all he did was flex his muscles and respond to my not flirting with him because he was a massive tool and I don’t find those attractive. This is really, really appreciated.
Kimf
February 3, 2013 at 9:49 am (UTC -4) Link to this comment
OMG Maria!!! I hate those trainers who flex and don’t know anything about fitness but think that they can help people by bulging muscles. I hope that you don’t have to deal with that again.
I think that if you really focus on cutting calories (in healthy way ) and implementing the workouts on this site 3-4 days a week you will be find. Just challenge yourself Every time you workout. Make working out a priority and as you know you can get it done in your living room using the workouts that I post here.
THank you so much for following me and please keep me updated with your progress.
How to lose belly fat if you have bad knees …
October 7, 2012 at 8:46 am (UTC -4) Link to this comment
[...] So, what can you do about your bad knees? The knee joint is extremely complicated and holds about 80% of our bodyweight. So, you can imagine how susceptible to injury they are. Aside from getting your doctor to take a look at your knees to make sure their isn’t an underlying problem that deserves extra care, here are the things you want to STAY AWAY FROM when you have troubled knees … read more [...]