Preventing and Staying Active With Problem Knees

woman stretchingKnee pain and injury are among the most common problems encountered in orthopedic medicine today. Especially common in older populations, knee problems often occur later in life due to wear and tear on the joints and muscles surrounding the knee.

Although there are certainly a number of different knee-related injuries and ways that one can incur such injuries, there are also a number of preventative measures and exercises one can employ to reduce the risk of injury or knee pain in the future. Here we examine some of the best low-impact exercises for your knees, as well as some preventative measures you may take to decrease the chance of knee problems later in life.:

  • Proper Footwear/Accessories: Before beginning any land training, it’s hugely important that you find the right footwear for the exercise. Although running is one of the hardest exercises on your knees, if you absolutely can’t give it up, make sure you have the right shoes, and consider knee braces or other means of knee support if you already have knee pain/problems. Speak with a doctor or orthopedic expert about the best options for your particular goals and needs.
  • Stretching: Before and after any exercise regimen you should maintain a simple stretching routine. There are certain stretches that are more effective for certain exercises; doing some research and finding out which stretches are best for your exercise method is extremely important. Stretching properly is also another important consideration for staying healthy and injury-free.
  • Stationary Bicycle: Riding a stationary bicycle is a great, low-impact exercise for your knees that is a great substitute for running. When riding a stationary bike, make sure the seat is high enough to keep your knees from bending beyond a 90-degree angle. The knee should be slightly bent when the pedal is furthest away from your body on an upright bike. Using a reclined or recumbent bike is usually easier on the lower back and also on the knees, but generally offers a less intense workout.
  • Elliptical Machine: A cross between stationary bicycle and stair climber, the elliptical machine offers an intense cardio workout option with a lower impact than walking. Its design promotes the use of all of the body’s main muscle groups and is a great way to lose weight, get in shape, and feel better, without compromising your knees.
  • Swimming/Water Exercises: There are many great swimming and water exercises that offer incredible cardio workouts with almost no impact on your knees. If you live near a public pool, there are often water exercise classes that you might consider enrolling in. Water supports the body’s weight while providing resistance that makes your muscles work harder when performing basic movements. Many regular land exercises can be performed in an aquatic environment that is far easier on the knees and other joints, while giving a similar or sometime better workout.

No matter your age or physical fitness level, there are some great options out there for staying active and promoting healthy knee and body function at the same time. While these five tips and tools can certainly help you achieve your personal fitness goals while staying safe, there are also a number of others that it can be beneficial to research before beginning any training program.


Nora Charles is a freelance writer that has worked with many bloggers for several years now.

Comments (2)

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  1. Sarah says:

    Great article. My mom always has problems with her knees which is why she can’t work out as often as she likes. I’ll have to forward her your article.

  2. Isabel says:

    These are very good exercises for me and specially for my husband since he has knee problems.

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