If you are suffering from a knee condition, or have knee pain, there are still lots of exercises that you can do safely. These include non-weight-bearing exercises, low-impact exercises, along with moves that are easy on the joints. Performing cardio exercises can provide significant benefits and also improve your overall fitness. When it comes to strengthening your lower body, engaging in cardio exercises is a good option. You can easily do a knee-friendly cardio workout if you have access to a gym, some machines, or a swimming pool. Some of the best cardio exercises you can do for bad knees are highlighted below.
Knee-friendly swimming exercises
One of the best exercise choices for anyone suffering from knee pain is swimming. This is because the water keeps the body buoyant, so your knees do not have to take the impact. This enables you to get in a good cardio workout, which can support your knees and strengthen your muscles. Some of the best knee-friendly moves you can do are the backstroke and freestyle, but there are other exercises and drills you can try. These include walking across the pool, reverse kicking, or water aerobics. You can increase intensity by doing your chosen exercise for a longer period of time.
Upper body ergometer
An upper body ergometer is similar to a bicycle for your arms and you can find them in a number of physical therapy clinics and gyms. You do not have to put any pressure on the knees with this machine and this makes it a good choice if you have a severe injury. You can sit in front of the machine and use your hands to cycle the pedals for getting your heart rate up.
Treadmill
If you are able to walk without pain, then using a treadmill is a good idea. The moving belt can provide you a cushion that concrete sidewalks cannot and this allows you to walk without having to strike a hard surface. But, you should always wear shoes that can offer you proper support. You can speed walk, or walk on an incline to boost the intensity of your workout.
The rowing machine
Another option you can explore is a rowing machine because this movement works on your hamstrings and quads, which can strengthen the knees. If you are a beginner, it is recommended that you use this machine at a moderate intensity for a period of 10 minutes. The intensity and time can be increased each week because it can help you build strength and endurance.
If you are an advanced exerciser, then it is recommended that you start with a warmup and then alternate rowing at a moderate pace for 300 meters and slowing down for two minutes. Do 3 sets of these before you cool down.
This movement can actually be helpful for your knee pain because it is repetitive on the knees. But, if you do not want to make it worse, then you should always start easy and do it for a few minutes to determine how your body responds before continuing.
