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This first exercise can be done in a chair just as easily and effectively as on the floor as shown. Bend your working knee. Flex your quadricep muscle (on the front of your thigh), and push your knee downward. You won't actually be moving your knee, you're just pushing it down internally while tightening your quad.
You can actually do this at work or while watching TV. Just extend your involved leg so that it has a bend at the knee as shown. Push your knee downward, hold and stay flexed for about 10 seconds, then rest for about 5-10 seconds and repeat about 10 more times. You can really do this exercise as often as you remember and have time. Having strong quad muscles is very important since they help to support your legs and take strain off the knee joint as you exercise. Conversely, many knee problems come as the result of having weak quads. -
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For this next exercise, lie on your back. Prop up the underside of your thigh using a pillow so that your knee as at the 45° angle shown. While keeping your knee in place, lift your lower leg so that it is extended straight, then lower it. Slowly count 1, 2 while lifting, and 3, 4 while lowering. If necessary, place your hand on your knee to keep it steady. Only the lower part of your leg should be moving.
Try to do about 15 repetitions of this exercise, but of course stop if it becomes painful or if you cannot maintain proper form. Rest about a minute, and then see if you can do two more sets. Don't ever push yourself too hard. Remember to switch legs so that your work your body symmetrically, even if only one knee is causing you problems. -
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Stay on your back for this next exercise. It is similar to the one above, but instead of bending and flexing at the knee, you will lift and lower your entire leg, keeping it straight. Bend the non-working knee, and extend the working leg straight out. Lift and lower that leg up to the level of the bent leg as shown. There should be no bend in the knee of the working leg, but don't tense up or "lock" the knee. Do this exercise using the counting and sets described above. -
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For this last exercise you will need an exercise ball or a chair. Lie on your back as shown, and place your knees bent over the ball or chair. Lift your buttocks smoothly off the floor, and then lower them. Count and do reps and sets as described above. You can press down into the mat with your hands if that is helpful, but make sure that it is actually your abs and legs that are doing most of the work. This exercise has a side benefit of strengthening your abdominal muscles which is highly important for any and all physical activity that you are involved in. -
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The diagrams and instructions in the steps of this article are just guidelines. Modify them as you feel is appropriate or as instructed by a doctor, physical therapist, or personal trainer. If you feel any unusual pain in the days after doing these exercises, it probably means that you did too many reps and/or sets. Wait until the pain subsides, and then do fewer sets and reps the next time, remembering to build up gradually. -
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For the exercises that involve working one leg at a time, be sure to do the same number of sets and reps for each side unless instructed otherwise. You don't want to have a situation where you work your "bad" knee to the point that it is actually stronger than the other knee, and then have the opposite imbalance. A common cause of injuries in the first place is not using your body symmetrically. -
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It is ideal if you can do these exercises in conjunction with a supervised personal training program at a gym, but not everyone can afford that or has the time for that. If that is an option, though, it is certainly money and time well spent. A gym offers equipment that can more effectively stretch and strengthen the knees and related muscles and joints, and of course working with a personal trainer ensures that you have the appropriate supervision and guidance. -
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An important part of physical activity is learning how to manage yourself. Don't get into a pattern of perpetually hurting yourself and then needing to take time off to rehabilitate. Do exercises such as these proactively to avoid common problems, and if you do injure or strain yourself from an activity, take carefully inventory of what you did and what you can do to avoid the same problem in the future. Good luck! ☺
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Low Impact Knee Exercises
May 23, 2010 | By
Water Walking
Walking is good for your overall body.
Walking on land, however, can be stressful on your joints. You can start
doing water walking, as a low impact knee exercise. Exercising in water
is gentle on your joints. The water's natural buoyancy supports your
body weight, thereby taking the weight off of your joints, according to
the Arthritis Foundation. Water also has a natural resistance that can
strengthen your knee muscles. Get into chest or waist-deep water,
depending upon your preference. Hold onto the pool's side as you walk
the pool's perimeter. Make certain your feet touch the pool's bottom to
avoid any potential injury. Walk as you would on land. Keep your
shoulders back, chest lifted and your arms bent slightly. Be sure to
swing your arms. Walk at your own pace. Add variety to your routine by
walking backwards, sideways or in circles.
Knee Bends
Knee bends will both strengthen and
improve your knee muscles. Do these exercises either on land or in the
water. Sit on a bench and place your feet firmly on the floor or pool's
bottom. If sitting in water, have the water come to shoulder level.
Tighten your thigh muscle. Slowly raise one foot up while straightening
your knee. Hold this position for three seconds. Slowly return your leg
to the original position. Relax for 10 seconds. Repeat this exercise 10
times with each leg.
Knee Lifts
Knee lifts are low impact knee exercises.
Get into chest-deep water. Stand with your back against the pool's
side. Slowly bend your right knee until your thigh is parallel to your
water's surface. Place your hands underneath your knee to support your
knee. Straighten your knee. Hold this position for five seconds. Slowly
lower your knee while still holding your thigh in the parallel position.
Relax for five seconds. Repeat this exercise five times. Do the
exercise again with your left leg. This exercise can also be done on
land by standing with your back against a table.
Hamstring Curls
Strengthen your hamstrings with hamstring
curls. Find a sturdy chair. Hold onto the back of this chair for
balance. Place your weight onto your left leg. Slowly lift your right
foot off the ground. Bring your heel toward your buttocks. Do not bring
your heel past a 90-degree angle. Hold this position for five seconds.
Slowly lower your leg to the original position. Relax for five seconds.
Repeat this exercise five times. Repeat this exercise with your left
leg.
References
Read more: http://www.livestrong.com/article/129630-low-impact-knee-exercises/#ixzz1bNxsSjIO
I do these as often as I can in the water and I can say, they do work. Of course, you must be willing to work through some pain and deal with some when you're done. The thing with exercise is, it hurts.
My knee problems are from more than one cause. First, I broke my right knee in high school playing football. I refused surgery because of various reasons and let it men on its own. It never really did.Before and during that little adventure that still affects my life today I also had the joys of Osgood-Schlatters Disease
This little joy of my childhood started my knee pain and started my decline into a life of obesity and depression. Osgood Schlatters disease is a very common cause of knee pain in children and young athletes usually between the ages of 10 and 15. It occurs due to a period of rapid growth, combined with a high level of sporting activity.
These changes result in a pulling force from the patella tendon, on to the tibial tuberosity (bony protrusion at the top of the shin). This area then becomes inflamed, painful and swollen. This is frequent in younger people due to the remaining softness in their bones (from childhood).
This is what happened to me. I grew fast, very fast. I was forced into playing sports I really didn't want to. And this was the gift I got in return. It started me down a long and pain filled road.
After high school and increasing depression I started to put on weight. You know what extra weight does to bad knees. So, my knees hurt more, I got more depressed and I did less so I gained more weight so my knees hurt more so......OK, I think you get the idea.
So now, after many years of pain, excessive weight and abusing my body, I now have osteoarthritis in my knee. I thought things hurt before. So what happens when the arthritis starts?
The bones can't move smoothly over roughened cartilage, causing irritation to the bone. The end of the bones involved may thicken and bone spurs may form. Small bits of cartilage may break off and float around inside the knee. Over half of knee osteoarthritis sufferers also have mineral deposits in their cartilage. The joint fluid also changes in consistency, becoming thinner and less tacky, decreasing its lubricating and cushioning properties.
In other words, simple words, shit hurts. Constantly. Sitting hurts, standing hurts, sometimes even laying down hurts. The doctors throw drugs at the pain. Sure, it helps in the short term, but I want a more long term and natural solution.
Exercises That Help Deteriorating Arthritis in the Knee
Jun 22, 2010 | By
Knee Strengthening
Strengthening your knee's
surrounding muscles will help stabilize and support your knee joint,
according to the Arthritis Foundation. Strengthening exercises will
improve your muscle tone, lower your risks of falling, decrease your
risk of fractures and increase your bone density. Do a leg straightening
exercise to strengthen your thigh muscles, also known as quadriceps.
Sit upright in a firm chair, according to the University of Michigan
Health Systems. Place your feet firmly on the floor. Slowly straighten
your right leg. Hold this position for five to 10 seconds. Lower your
leg back to the original position. Relax for five seconds. Repeat this
exercise five times with both of your legs. As you feel stronger, add a
1- or 2-pound ankle weight. Start doing a bridge exercise to help your
deteriorating arthritis in the knee. Lie on a firm surface, on your
back. Place both feet on the surface while bending your knees. Slowly
push your feet into the surface. As you push, lift your hips up as much
as possible. Hold this position for five seconds. Slowly lower your hips
to the surface. Repeat this exercise 10 times.
Knee Stretching
Stretching exercises, also
known as range-of-motion exercises, will help increase your flexibility,
according to Virginia Mason Medical Center. Do a knee-to-chest stretch.
Lie on your back on a firm surface, states the University of Michigan
Health Systems. Bend both of your knees while placing your feet on the
surface. Slowly lift your right knee. Place your hands over your knee
and gently pull your right leg toward your chest. Feel the stretch in
your knee. Hold your stretch for five seconds. Return your leg to the
original position. Relax for five seconds. Repeat this exercise 10
times. Do the exercise again with your left leg.
Endurance Exercises
Start doing low-impact
aerobics exercise to help your arthritis, states the University of
Michigan Health systems. Aerobic exercises also go by the term endurance
exercises. These exercises will build your cardiovascular health.
Examples include walking, bicycling and swimming. Walking provides
excellent endurance activity. If walking on land is too painful, try it
in warm water, according to the Arthritis Foundation. The buoyancy of
water holds most of your body weight, so your knee joints are not as
affected as they are on land. Start water-walking. Get into either
waist-deep or chest-deep water and walk the perimeter of the pool. Or,
get into the shallow end and walk across the width of the pool. Walk as
you would on land, being certain to swing your arms. Make certain that
your feet touch the bottom of the pool. Bicycling is another endurance
exercise, and it can be done either outdoors or on a stationary bike
indoors.
References
Read more: http://www.livestrong.com/article/155751-exercises-that-help-deteriorating-arthritis-in-the-knee/#ixzz1bO33QF9K
WebMD has some great info on knee exercises for those of us with arthritis. When I remember to do them (I will change this problem) they help.
Exercises for OA of the Knee
The nice thing about these is you can do them at home, you can do them as slow as you need to and they work. As long as you stick with them. Something I am going to start working on.
Exercise with knee pain
More duh info
Some of the information on here is what I would call "duh", but some of it is great.
Weight Loss Exercises for People with Bad Knees
Mar 28, 2011 | By
Water Exercise
Swimming and water aerobics are good
low-impact exercises for people with bad knees. Freestyle, breaststroke
and butterfly swimming techniques get the heart rate up without causing
stress on the knee joints. If you are not a good swimmer, try walking in
the water because the buoyancy relieves any pressure points. If walking
gets boring, vary the routine by using water weights with your arms or
get a kick board and do some flutter kicks on your back and stomach.
Bicycling
Bicycling can be done outdoors or inside
on a stationary bike. This low-impact exercise is fine for people with
bad knees, because it uses the leg muscles without straining the joints
and it increases cardiovascular health. 20 minutes per day is a good way
to start with this type of exercise
Elliptical Trainer
Elliptical trainers found in many gyms
are the equivalent of riding a bike and walking or running without any
pressure on the knee joints. These machines use the lower legs for
primary motion. Some elliptical machines have handles that work the
upper body for a total upper and lower body workout. These machines
offer a low-impact workout that burns calories and leads to weight loss
over time.
Upper Body Weight Training
Upper body weight training is another
exercise for people with bad knees. For weight loss the best approach is
to use less weight with more repetitions (circuit training) and to
focus on the middle of the body by doing abdominal crunches. Weight
training helps improve the cardiovascular system, makes you stronger,
increases flexibility. and. once you lose some weight. it helps you
maintain acceptable body fat limits.
References
Read more: http://www.livestrong.com/article/96957-weight-loss-exercises-people-bad/#ixzz1bO6PIQk0
Thank you to livestrong.com for the "borrowed" articles
| Exercising with Bad Knees |  |
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| Mind and Body - Fitness and Exercise |
 If
you have suffered a serious knee injury in the past have had recent
knee surgery, activities that in-volve a lot of running are going to be
counterproductive for you. However, if you can find an effective low
impact workout that is gentle on your joints, your previous injuries
should be of no concern.Tip 1: If you have bad knees, one of the most important things to keep in mind is that running is your adversary. When you are running, every stride you take puts the equivalent pressure of three times your body weight on each of your knees. If you have bad knees, you should do your best to avoid running, jogging, jumping, lower-body weight training activities (such as squats), and most high impact sports. Tip 2: An exercise that uses the leg muscles without putting much strain on the joints is bicycling. Whether you ride an actual bike or an exercycle, cycling can be the perfect exercise for someone with bad knees as it is low impact. Often, the exercycle is a favorite tool of trainers and physical therapists for their pa-tients’ rehabilitation. Tip 3: Elliptical machines (crosstrainers) provide many of the same benefits as running, but like bicycles, they do not exert must strain on the joints. The motions employed by elliptical machines are something of a cross between biking and walking or running, using mainly the legs to propel movement. They also pro-vide a workout for the arms, albeit to a lesser extent, as they are the secondary force in making the ma-chine move. Tip 4: A favorite exercise for people with bad knees or people rehabbing from injury is swimming. Because of the combination of resistance provided by the water and the simulated weightlessness it projects on the body, swimming can burn a lot of calories without straining the knees or other joints. It is a great cardio-vascular exercise that is a great option for weight loss, rehabilitation, or basic fitness activity. Tip 5: Any workout that can avoid using the lower body altogether is ideal for people with bad knees. Upper body weight training, including bench presses, curls, chin-ups, and pushups among other activities can be used for general fitness (using less weight for more repetitions) or for muscle growth (using more weight with less repetitions). Similarly, workouts that focus on the midsection such as crunches can be added to a fitness routine without any effect on the knees. |
Yoga Postures to Help Bad Knees
May 26, 2011 | By
Yoga is highly beneficial for the
knee joints and the muscles that support them, according to Rolfer and
Yoga Instructor Michael Salveson. Yoga postures strengthen the inner and
outer thigh muscles, so they exert an equal pull on the ligaments. This
increases the stabilizing action of the leg's big muscles and keeps the
kneecap in alignment, notes Salveson in "Yoga Journal." Consult your
doctor prior to trying yoga postures for the knees.
Knee Check: Sliding Down the Wall
To
practice good alignment of your kneecaps prior to trying yoga standing
poses, Physical therapist Julie Gudmestad recommends this exercise.
Stand with your back against a wall and your heels about 12 inches out
from the wall. Slowly slide down the wall. As your knees bend, make sure
the kneecap points straight out over the center of the foot.
Bound Angle Pose
To
increase your hip flexibility, try this pose before attempting a
cross-legged lotus pose. After doing Bound Angle pose several times, you
may get your knees closer to the floor in lotus pose, according to
Gudmestad. Sitting tall with your back to a wall, place the soles of the
feet together and draw the heels in close to you. Allow gravity to pull
the knees down, or gently press your hands on the thighs, lengthening
them down toward the floor. Hold for two or three minutes, so the
muscles and connective tissue around the hip joint can soften and
release.
Mountain Pose
The starting position for yoga standing poses, Mountain is beneficial for proper knee alignment.
Stand with the bases of your big toes touching, and heels slightly apart. Balance your weight evenly on the feet. Firm your thigh muscles and feel the knee caps lifting. Lift the inner ankles to strengthen the inner arches. Turn the upper thighs slightly inward. Lift the top of your sternum, widen your collarbones, and let your arms rest by your sides. The underside of your chin is parallel to the floor. Stay in the pose for 30 seconds to a full minute, breathing easily.
Stand with the bases of your big toes touching, and heels slightly apart. Balance your weight evenly on the feet. Firm your thigh muscles and feel the knee caps lifting. Lift the inner ankles to strengthen the inner arches. Turn the upper thighs slightly inward. Lift the top of your sternum, widen your collarbones, and let your arms rest by your sides. The underside of your chin is parallel to the floor. Stay in the pose for 30 seconds to a full minute, breathing easily.
Warrior II Pose
Standing
on a yoga sticky mat will prevent your feet from slipping in this pose.
Begin in Mountain Pose, and then step your feet 3 1/2 to 4 feet apart.
Raise your arms parallel to the floor and reach them actively out to the
sides with palms facing down. Turn your left foot 90 degrees out to the
left, and your right foot slightly in toward your center. Turn your
left thigh outward so the center of the left knee cap is in line with
the center of the left ankle. Now bend your left knee over the left
ankle, so the shin is perpendicular to the floor. If possible, bring the
left thigh parallel to the floor. Anchor this movement of the left knee
by strengthening the right leg and pressing the outer right heel firmly
to the floor. Lift up tall through your spine. Relax the shoulders, and
turn your head to the left, gazing just over the fingertips. Stay for
30 seconds to one minute in this pose, and then reverse the feet and
repeat on the other side.Recommendations
Take precautions to prevent straining your knees in yoga poses, according to Gudmestad.
Avoid hyperextension, where the joint flexes too far back. Keep a slight bend in the knees during standing poses, with your weight evenly distributed among the four corners of your feet.
If you practice seated forward bends in yoga, place a rolled-up sticky mat or towel under the knee of the extended leg or legs. If you ever feel strain in your knees when doing yoga, back out of the pose and experiment until you feel the stretch in your hips, inner thigh or groin area instead of the knee.
Avoid hyperextension, where the joint flexes too far back. Keep a slight bend in the knees during standing poses, with your weight evenly distributed among the four corners of your feet.
If you practice seated forward bends in yoga, place a rolled-up sticky mat or towel under the knee of the extended leg or legs. If you ever feel strain in your knees when doing yoga, back out of the pose and experiment until you feel the stretch in your hips, inner thigh or groin area instead of the knee.
References
Read more: http://www.livestrong.com/article/388510-yoga-postures-to-help-bad-knees/#ixzz1c2ryKdGy
Unfortunately there are really only three options when it comes to knee pain. Surgery, drugs or a lot of pain and exercise. The biggest issue is my weight. I take care of that and the pain will be reduced. I don't, I'll just keep hurting till the day I die. I can hurt and do nothing, I can hurt and do something. Either way I hurt.
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