Many Americans suffer from different types of pain in various places. Knee problems are just one issue that can feel debilitating. Some, unfortunately, will not be able to enjoy a full range of motion, but others can overcome the pain. Depending on the intensity and the cause of the pain, some may be able to see improvement through physiotherapy or some kind of stretching, while others might need the knee to be operated upon by a Top knee replacement surgeon.

However, exercising does not have to be a thing of the past for anyone as several workouts can be modified to suit a person with bad knees. It should be noted that knee and leg braces can add support as well.

The Basics of Good Exercise and Recovery Etiquette

When it comes to exercising with bad knees, adhering to good exercise and recovery etiquette is paramount to protect your joints and promote overall well-being.

Firstly, it’s essential to consult with a healthcare professional or physical therapist before starting any exercise program, as they can provide guidance tailored to your specific condition.

Begin with low-impact exercises that are gentle on the knees, such as swimming or stationary cycling, and gradually increase intensity as your strength and mobility improve. Always prioritize proper warm-up and cool-down routines to prevent injury and reduce muscle soreness. If discomfort persists, consider using knee braces for added support during your workouts.

Additionally, post-exercise recovery is crucial; it involves rest, hydration, and possibly exploring natural remedies in the form of a THCA concentrate to manage pain and inflammation. By incorporating these etiquette essentials, you can exercise safely and effectively, even with problematic knees, and move closer to feeling your best.

With that covered, what are some good exercises you can do?

Squats Modified

A squat is one of the most common types of exercise. It may seem difficult to perform some of the movements this exercise requires, but the right modifications can make it possible.

The key is to keep the knees behind the toes when squatting. It is important to keep the feet flat on the floor while flexing the hips. Remember that shins should form a 90-degree angle with the floor at all times.

Do not allow your thighs to fall below the 90-degree angle when performing a squat to reduce the risk of falling.

Again, having good knee and leg braces should make this even easier. It should be noted that if performing this exercise is too difficult, then it should not be attempted.

High-Impact is a No-No

Exercises that impact the knees should be avoided. Sure, different types of knee braces can help support to the knees, but these exercises are too jolting for weak knees.

Be sure to land on the balls of the feet while bending the knees just a bit to help reduce the strike’s effect.

Supportive Gear

Of course, those who not only exercise but also work in a place that requires constant movement where the knees may have to change direction should definitely look into different types of knee braces.

Wearing supportive gear made specifically to improve patella stability can help reduce the risk of something like a torn meniscus. This type of knee brace helps support the knees when twisting or turning.

Those whose job or sport of choice requires stability support rather than twisting support should consider knee braces that support joint stability.

Water is Knee-Friendly

The buoyancy of water helps reduce any impact forced upon the knees, which makes water aerobics knee-friendly.

Granted, the exercises should not exceed moderate level because intense water aerobics can be too much for weak knees.

Stick to Light

Those who use machines for exercises like leg curls may have to reduce the weights used.

It might be hard to use lighter weights for those who have always pushed themselves, but it is necessary to reduce pain and the possibility of injury.

Using these exercises to strengthen thigh muscles is going to eventually alleviate knee pain, so it is still advisable to continue.

Hold on for Balance

One of the best ways to enhance stability or to keep balance during certain exercises is to use a prop, hold bars, or the wall to hold on while bending or exercising.

Be sure to switch arms since the arm muscles are going to be worked out, so they might as well be worked out evenly.

Talking to an aerobics teacher or physical therapist about how to introduce exercise routines safety should prove helpful. Both of these experts understand the body and movement, which means they can help expand the amount of exercises possible.

-Marc Kaplan

CEO, Save Rite Medical


Marc Kaplan is founder and CEO of Save Rite Medical – the leading provider of wholesale medical supplies. A salesman by day and educator by night, Marc enjoys providing valuable ways and alternatives to living a healthier lifestyle.

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