Knees are no less than our backbones as they support the weight of our entire body. That is why knee pain can be a life-altering issue for many individuals, hindering their ability to stay active and fit. To exercise with knee pain, it's essential to understand the various knee disorders that can cause discomfort and adapt your workouts accordingly. Here are some workout tips tailored to different knee disorders:
Osteoarthritis
According to the Arthritis Foundation, 'Osteoarthritis was known as a wear and tear condition, generally associated with ageing. But we know now that it is a disease of the entire joint, and can degrade cartilage, change bone shape and cause inflammation, resulting in pain, stiffness and loss of mobility.'
To manage knee pain associated with osteoarthritis, consider low-impact exercises like swimming, stationary cycling, and water aerobics. These activities are easier on the joints and can help improve mobility.
Patellofemoral Pain Syndrome (PFPS)
PFPS, also called 'runner's knee' is used to describe pain in the kneecap, stated the American Academy Of Orthopaedic Surgeons (AAOS). 'It is common in people who participate in sports, particularly females and young adults. But PFPS can occur in nonathletes, as well,' they added, sharing that the resulting pain and stiffness make it difficult to climb stairs, kneel down, and perform other everyday activities.
If you are dealing with PPFS, focus on exercises that target the quadriceps and hamstrings, such as leg lifts and leg curls. Also, ensure you have proper footwear and a gradual increase in workout intensity.
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Ligament Injuries
Anyone who has gone through a ligament injury knows how painful it can be, and requires careful rehabilitation. To deal with ligament injuries, concentrate on a range of motion exercises, such as leg swings and knee extensions initially. As you progress, you can gradually incorporate strength training to rebuild stability in the knee.
Meniscus Tears
As per the AAOS, 'Meniscus tears are among the most common knee injuries.' Meniscus tears can be painful and limit movement, so to work while suffering from a meniscus tear, begin with a gentle range of motion exercises like knee bends and straight leg raises. Focus on strengthening the quadriceps and hamstrings to help stabilise the knee.
Also Read: 5 Essential Oils That Relieve Knee Pain And How To Use
Bursitis
Bursitis is an inflammatory disorder that is usually a temporary condition, according to Johns Hopkins Medicine. They continued, ' It may limit motion, but generally does not cause deformity.' Low-impact exercises like walking and swimming can be beneficial. Additionally, applying ice after workouts can help reduce swelling.
In conclusion, remember that it's important to consult with your healthcare provider before starting any new exercise regimen, especially if you have chronic knee pain or a specific knee disorder. They can provide guidance and ensure you're choosing exercises that are safe and effective for your individual condition. Staying active is possible even with knee pain, as long as you make smart choices about the types of exercises you engage in. Always warm up before exercise and cool down afterwards. Use proper form and technique to prevent further injury. Most importantly, listen to your body; if an exercise causes pain, modify or avoid it.
