2016

Do you have sore or swollen knees? Then do these 3 exercises

Do you have sore or swollen knees? Then do these 3 exercises
[box type="note" align="" class="" width=""] A note from Coach Moose :  Do you have sore knees? Maybe dealing with a swollen knee post-run (aka runner's knee ) or a pain behind the knee stemming from untreated tendonitis? Regardless of whatever your joint ailment may be, knee pain is never, ever fun! I should know as I have suffered from patellar tendonitis for a several years, and when it flares up, it's agonizing. That's why I'm excited to share some of Thomas Hlubin 's advice for strengthening and dealing with sore knees with these great knee strengthening exercises... I'm hopeful that a few of his recommendations will help you too.  Read on... [/box]

I think it's safe to say that anyone who workouts out diligently with any type of consistency has at some point been hindered with the effects of joint pain . Whether this is a minute annoyance or a more serious occurrence, there are indeed options for you to help relieve such jolting pain. One of the most common types of joint pain is that of the knee. This type of pain is common among avid runners, power lifters, and almost anyone who works out with a relatively high level of intensity or duration.

sore knees cause

This should be no surprise to anyone given the intense forces put upon the knee's during vigorous training. Of course, you don't have to workout like a mutant to feel the effects of knee pain. Natural "wear and tear" on the joints are a normal result of a life well exercised. Nevertheless, these minor afflictions don't have to force you to throw in the towel. In fact, they can be the beginning of a new world for you. There are many awesome exercises out there that are highly effective at helping you to prevent knee pain!

3 of the Top Cardio Exercises for Bad Knees


1. Elliptical machine


The elliptical machine may be one of the greatest machines designed for those who suffer from knee pain. Upon using it, you will instantly notice how it allows you to literally "glide" with each step (as if you were ice skating). As someone who's suffered from joint pain myself, I know firsthand how incredible this machine truly is. Whether you suffer from only knee pain itself, or you have a combination of bad knees and other joint ailments, like ankle pain for instance, this machine is almost full-proof. You can expect to enjoy a full-on cardio session with little to no joint pain at all.

https://www.youtube.com/watch?v=BFsWMhBCEiE

2. Exercise Bikes (uprights, spinners, wind and magnetic trainers and recumbents)


Exercise bikes  are another great cardio option to use to help prevent knee pain. Very like elliptical machines, you can expect your lower limbs to "glide" through each pedal. Though this machine may not be as efficient as far as it's ability to initially speed up your heartbeat (unless you bump up the resistance), it's still a very useful piece of cardio equipment. Use your best judgement to decipher which machine you feel the less amount of knee pain from. Nearly everyone will respond differently due to the complexities and ailment specificity of the knee-joint itself.

https://youtu.be/lsO1ejbs1zk

3. Swimming


Swimming is probably the absolute best way to exercise with bad knees. With almost zero knee-joint friction or pressure, this type of fitness is perfect for people suffering from knee pain. The fluent movements accompanied with swimming will make sure that you will feel almost no pain at all as you do your laps in the pool. Whether you decide to do breast strokes, butterfly strokes, back strokes, or any other type of swim strokes, you can expect to burn a significant amount of calories all while protecting your knees in the process.

https://youtu.be/5-W0-3atWRs

3 of the Top Leg Strengthening Exercises for bad knees


1. Adductor/Abductor machine


You don't have to completely opt out of doing leg exercises just because of knee pain! There are many very effective leg exercises that need little to no knee activation at all, like the adductor/abductor machine. This machine works the inner and outer thigh muscles, as well as the glutes, all with zero knee activation. This is great news for those suffering from bad knees!

https://youtu.be/b-cxonq03vQ

https://youtu.be/XMVa-U7DFzo?t=4s

2. Stability Ball Hamstring Curls


With hamstring curls, the pressure is taken away from the knee-joint and surrounding tendons, and put on the hamstring's tendons instead. There is nearly no pressure or friction put upon the knee-joint with this movement. You'll be strengthening and building your hammy's all while protecting your knees from any further damage.

https://youtu.be/Kk8dpH4ZPos?t=4s

3. Sissy squats


Depending on the severity of knee pain that you're experiencing, sissy squats may be a great alternative for you to get as close to a compound squat as possible. The best way to do it is by holding on to a bar on a smith machine with your arms extended out in front of you. As far as range of motion goes, that will depend greatly upon the level of joint pain you can realistically withstand. Regardless of that though, if it hurts your knees to do sissy squats, then don't do them. Opt for doing hamstring or calf exercises instead.

https://youtu.be/m2HjZxuDZj4?t=3s

Don't let knee pain limit your life...


Knee pain can be a scary and debilitating situation to experience. You can't let it get to your head though! You must always realize that there are always alternatives to the exercises that you once did. If anything, you can look at it as a way to experience new things, such as intense swimming sessions or long bike rides. Staying motivated, hopeful, and creative are sure ways to experience the most out of your life while dealing with knee pain.

So, get out there and live your life to the best of your ability! Try out some of these exercises and you'll realize that you are not as limited as you may have once thought.
Disclaimer: This article is not meant to treat or cure any type of knee or joint ailment. The exercises and tips laid out here are meant purely for educational purposes only.

Further reading:

   




Author Bio: Thomas Hlubin

fitnessinterest.com


When I was little I was as skinny as a rake, but at the ripe old age of 18, I started lifting weights seriously. I trained and competed as a natural bodybuilder in the SNBF and NANBF organizations, placing 4th in the novice men middleweight division at the 2012 Atlanta SNBF Championships. A year later, I competed and placed 2nd in the collegiate men division at the 2013 NANBF Natural Southern States Classic in St. Louis, Missouri. That solidified my goal to help others achieve greater levels of fitness. Today, I'm an avid blogger focused on creating content to help people improve their physical and mental health. For more of my work, check out my website  Disorders.net  to get information on how to improve your mental health.


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