4 Safe and Effective Ways to Work Out With a Cranky Knee:
1) Lower Body Exercises Without Bent Leg (Leg Exercise):
2) Upper Body Exercises That Do Not Hurt Knees:
3) Glute Exercises That Don’t Hurt Knees:
4) Other Side View Of 4 Safe and Effective Ways To Work Out With A Cranky Knee:
Knee Injury Prevention For Older Adults:
The most common cause of knee pain in older adults is osteoarthritis. Osteoarthritis is a degenerative joint disease that causes wear and tear on the cartilage and bone tissue inside joints.
It results from repetitive trauma to bones over time. These injuries can come from walking or running, sports activities like soccer, basketball, tennis, skiing or even lifting weights.
Osteoarthritis can develop at any age but it’s most commonly found in people over 60 years old. It affects the knee joint, which makes it one of the most common causes of knee pain in older adults.
While there are many different types of arthritis, they all have similar symptoms such as pain, swelling and stiffness in the affected area. There may also be changes to your range of motion and function due to these symptoms.
By strengthening your glute muscles, you can help to support and protect your knee from inside and outside forces. This will help to prevent injury and pain in your knees.
There are many different types of exercises that can be done using a variety of equipment and props such as weights, bands, tubing, exercise machines and more.
For a beginner, most people recommend starting with a 5-15 minute warm up before beginning weight training. This can be done on a treadmill, stationary bike or even just some easy jogging in place.
Next you would move on to the weight training portion which focuses on squats, lunges, bridges and step-ups. All of these exercises are extremely beneficial for strengthening your knees because they utilize your glutes, which are the muscles at the back of your hips.
If you are looking to increase the intensity or weight, it is best to hold heavier weights in front of you rather than holding them at your sides or back. This will shift more of the work to your quadriceps muscles and take some of the pressure off of your knees.
It is also important to keep your knees in line with your first and fifth toes when you squat, lunge or step up. Always keep slow and steady movements when exercising and avoid jerky motions as much as possible. If you find yourself struggling to do the exercise at a certain weight, lower the weight slightly and try again.
Knee pain doesn’t have to keep you from enjoying all of your favorite activities. By focusing on exercises that strengthen your knees and legs, you can be proactive about preventing future pain and injury.
Try out the exercises above and see which ones you like best. Once you find a routine that works for you, you can expect to see and feel positive changes in your range of motion, strength and stability.
It’s important to know the right technique when doing these exercises to prevent injury to your knees. Watch the exercise video clips below to see the correct way to do them.
Keep your chin tucked and your back flat at all times.
Your feet should be hip-width apart and firmly planted on the ground.
Push through your heels to lift your hips up as high as you can. Hold for a second and then slowly lower down.
Make sure you squeeze your glutes the entire time and keep your knees in line with your first and fifth toes.
Keep your torso as straight as possible and avoid leaning forward or sideways.
Make sure your front knee doesn’t go past your foot and that your heel stays planted on the ground.
Your front shin should be perpendicular to the ground, keeping your ankle in line with your knee.
Your rear knee should be slightly bent the entire time.
Push off with your front foot to return to standing, do not push off of your leg.
Make sure your weight is evenly distributed between both feet.
Sources & references used in this article:
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Pain coping skills training for patients who catastrophize about pain prior to knee arthroplasty: a multisite randomized clinical trial by DL Riddle, FJ Keefe, DC Ang, J Slover, MP Jensen… – JBJS, 2019 – journals.lww.com
A randomized controlled trial of acupuncture for osteoarthritis of the knee: Effects of patient‐provider communication by ME Suarez‐Almazor, C Looney, Y Liu… – Arthritis care & …, 2010 – Wiley Online Library
Inside the Box: How CrossFit® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body by TJ Murphy – 2012 – books.google.com
It’s not just a knee, but a whole life: A qualitative descriptive study on patients’ experiences of living with knee osteoarthritis and their expectations for knee arthroplasty by J Nyvang, M Hedström… – International journal of …, 2016 – Taylor & Francis
Verbal de-escalation of the agitated patient: consensus statement of the American Association for Emergency Psychiatry Project BETA De-escalation … by JS Richmond, JS Berlin, AB Fishkind… – Western Journal of …, 2012 – ncbi.nlm.nih.gov