Knee pain can make exercising very hard, especially if you are overweight or suffer from Arthritis. However, exercising is very important for improving your knee health. It can also help reduce the pain over time, making it easier to stay active. 


When you have knee pain, you need to understand your limits to avoid pain and injuries. Doing the correct exercises will help reduce swelling, improve your range of motion, and strengthen the muscle around your knees. It can also help you lose weight, which can help relieve the pressure on your knees. 



Cause of Knee Pain:

Various things can cause knee pain, like Arthritis and knee injuries. You should choose the type of exercises depending on the cause of your knee pain to minimize the risk of further pain. However, it’s always best to start with low-impact exercises and gradually increase your range of motions. 


In case of Severe Knee pain:

If you have severe knee pain, you may consider starting with physical therapy. A physical therapist will work with your healthcare provider to craft a personalized exercise routine to help you get back on your feet. Once you can walk and move properly, they will help you start a conventional exercise routine. 


Walk: Walking is one of the best exercises for knee pain because it allows you to choose your comfort level. This exercise is beneficial for your knees regardless of whether it’s slow or fast. Walking can help lubricate the joints and tighten the muscles around the knee. Brisk walking can also aid in weight loss. 


Cycling: If walking is not beneficial for you, cycling is a great alternative. Cycling allows for a wide range of motions, which helps strengthens your leg muscles. Cycling at a speed of 10 mph or higher can also help you lose weight, which will help relieve pressure on your knees. 


Water Exercise: Water exercises help strengthen your leg muscles without putting any direct pressure on the knees. Swimming and water exercises are also great for your knee since they are low-intensity. So, if you have severe knee pain, water exercises are the best option for you. 


Weight Training: Healthcare providers also recommend weight training for your knee health. Straight leg raises, seated knee extensions, and squats are some of the best strength exercises for your knees. Depending on your ability, you may use the weight machine or use your body weight to strengthen the muscles around your knee. 



Stretching: Stretching before and after your exercise routine is crucial, so you should never skip it. Stretching can help reduce stiffness around the knees and relieve pain. Knee quadriceps and standing hamstring stretches are extremely good for managing knee pain.

 

Things to Consider while Exercising:

Avoid exercises that can strain your knees or put unnecessary pressure on them. 

  • If an exercise causes more knee pain, you should stop doing that exercise immediately. 
  • Best to avoid lunges, deep squats, and running since they can overextend your knees or cause injury. 
  • Start with a warm-up exercise and end with a cool-down to maximize the benefits. 
  • Also keep on changing the type of exercise every few weeks to focus on various muscles. 

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