Our knees are the joints most prone to injuries in the body, due to the heavy use and daily stress we exert on them from the moment we wake up. Knee injuries lead to pain and restrict us in movement, which in turn cause us, in many cases, to completely give up exercising, leading us to neglect the rest of our body.
Many exercises do put a lot of strain on your knees, so if you suffer from pain in this area, you should get to know the following 5 exercises. These are familiar exercises that underwent changes to make them suitable and effective for those who want to stay fit without putting pressure on their knees or damaging the recovery period. After you start doing them you will find out how easy it is to keep fit, sculpt the body and build strong muscles, without suffering pain!
Many people who suffer from knee pain are forced to give up various aerobic activities, as these often include running, jumping and other exercises that make it difficult and painful for the knees. The next exercise, which is a kickboxing exercise, is a static exercise, so you can perform it while remaining standing. This exercise increases your heart rate and strengthens your biceps, without hurting your knees.
The following exercise helps to extend the spine and stretch the muscles that support it, while strengthening the leg muscles in a way that doesn’t overload them and helps in sculpting the buttocks. Instead of performing a regular bridge exercise, which exerts the knees that are responsible for stabilizing the body, you can perform it in the following manner and achieve the same benefits. Perform it on one leg, then on the other leg.
The following exercise is suitable for someone suffering from pain in the patella area, which is caused by cartilage erosion or overload, injury or a wrong movement of the joints. This kind of injury sometimes leads to pain as you climb the stairs or when you bend over to pick up an object, and to avoid it, it is very important to strengthen the core and quadriceps muscles. There are several ways to do the following exercise; if you are a beginner you should do the first exercise, and if you feel you can do a little more, you can do it with a rubber band as shown below.
The deadlift exercise is known to all of us as lifting weights, where you lift a weight from the floor while bending your legs. This is an exercise that helps the muscles of the back, knee, and the quads, but due to its complexity many become injured and it is not recommended for those suffering from knee pain. The following solution allows it to be performed with a small weight for each leg separately, which allows the person practicing it to enjoy its benefits without causing damage to the knees.
One of the most painful things for those with knee problems is going up and down stairs, so the first exercise they give up is step training. However, for many, the following simple change may help them go back to the favorite exercise without a problem. All you have to do is switch from regular step exercises to side step exercises. Try this exercise slowly several times to see if it is right for you, and if you don’t feel pain you can do it regularly.