5 Types of Cardio Exercise That Are Gentle On Your Knees
Knee pain is extremely frequent, especially given the amount of weight those joints bear all day. Choosing how to exercise might be difficult, whether you're recovering from a significant accident, have arthritis, or your knees are simply stressed from usage.
Knee pain that is only temporary is not the same as knee pain that is chronic. As a result of an injury or an accident, many people have transient knee pain. Chronic knee pain seldom goes away on its own, and it isn't necessarily caused by a single occurrence. It's usually the outcome of a combination of factors or conditions.
While keeping strength and flexibility might help to support your joints, any workout that produces pain in the knees (such as running) will only aggravate the problem. That doesn't mean you have to give up cardio forever; instead, try one of these five exercises, which are just as efficient as cardio but are easier on the joints:
1. Power Walking
Walking is one of the most popular activities since it increases your heart rate and improves your aerobic fitness. It's similar to running, but it's gentler on our joints. Plus, unlike more regimented workouts, walking requires little to no preparation or equipment—just put on your sneakers and go!
2. Elliptical
Elliptical machines are similar to running in terms of cardiovascular benefits, although they are less weight-bearing. There's less risk of knee injury because your feet stay on the pedals the entire time (i.e., no lifting and banging against a hard surface). You may also boost the resistance on an elliptical to increase heart rate, calorie burn, and muscle toning.
3. Jumping Rope
Jumping rope isn't the most mild aerobic workout, but when compared to jogging, it's probably better for your joints because it puts them through lesser range of motion. It also gives the same lung, heart, and calorie-burning benefits of running in less time.
4. Swimming
Swimming laps is a highly effective and moderate cardio workout if you have access to a pool. It is the least taxing on the joints, raises the heart rate, and provides a small degree of resistance. It's also among the finest exercises for treating heart disease because of its moderate intensity and low impact. Grab your athletic swimwear and get right in!
5. Rowing
A rowing machine is a sort of cardio workout that requires less weight-bearing than running. It also works the arms and back muscles, giving you a full-body workout. Rowing does need you to bend your knees, but it does it with less stress and hammering (similar to the elliptical). Take this workout in stride, depending on the severity of your knee pain.
How to stretch if you have knee pain
Stretching is a vital element of any workout regimen, even when completing low-impact activities because it can aid support joint strength and mobility.
Spend at least five minutes each day practicing basic stretches that target the quads, calves, and hamstrings after completing a five-minute warm-up (which may be as simple as going on a stroll). These stretches can help you improve knee joint flexibility! These seven yoga positions are safe for folks with damaged knees who desire more of a flow. Also, don't overlook the significance of a cool-down!
Some knee discomfort, particularly osteoarthritis-related pain, is likely to be persistent. This is due to injury to the knee's structure. You'll continue to have pain, inflammation, and swelling in your knee until you have surgery or another sort of comprehensive treatment.
The long-term outlook for chronic knee pain is to manage pain, avoid flare-ups, and seek to lessen knee irritation.
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