The most common? The knee, which can start to cause problems after injuries, when you get older or if you're obese. Normal movements may cause your knee to enter your consciousness in a whole new way, leading to disturbing thoughts like, "Did I just feel my patella move sideways? Because I'm pretty sure it isn't supposed to do that."
The most common knee problem is osteoarthritis, a condition that can leave you with tender, swollen and stiff knee joints. If you have knee OA, exercise may be so painful that you completely avoid it. However, it's one thing that can help you manage the pain, provided you do it right.
That's what I'm talking about in my latest article, brilliantly titled, Exercise and Knee Osteoarthritis, providing a few alternatives if you find traditional exercise, quite literally, a pain. I've included a simple workout focusing on strengthening the muscles that support the knee. I know I don't have to tell you to see your doctor before you do any type of exercise if you have knee pain or an injury.
I also want to hear from you. Have you had knee OA or other types of knee problems? If so, how have you worked around it to keep (or start) exercising? Has exercise helped your situation? Leave a comment and tell us about it.
Love your articles. I haven’t injured my knees per se, but I was overweight for awhile. Having lost weight I can now hear and feel some crunchiness in my knees, especially when I’m walking down stairs and at times its painful. I’ve found that stretching my hamstrings and calves combined with squats and other exercises to strengthen my legs really helps. Of course losing weight helps too.
I fell several years ago fracturing my patella in three places. I have since developed osteoarthritis. I have found that exercise, especially those that build muscle surrounding the knee, gives me greater ability to continue being active. My knee does hurt when I exercise but I know that it is better for me to be active than to be inactive. I have also found that taking ibuprofen before exercising helps, as does ice/heat packs.
i dont know what to do anymore everytime i try to exercise
my knees they hurt worst especially lifting weights just 20 lbs
my left knee is so bad i cant bend it when i walk i have to keep it straight or it fills like a knife slice through it. can u help.
My ortho doc highly recommends bicycling as a knee exercise.
I have severe osteoarthritis in one knee and do deep water exercise as my main fitness activitiy. In 12 ft of water wearing a flotation belt, it’s a total body workout but zero ipact. Still need to be mindful of extension and twisting but it’s a great way to get some good cardio and strength building while still sparing the knees.
I tore the outer cartilage in my right knee some time ago. The knee would stiffen up and tingle on a regular basis until I rested the knee for a year. Subsequent cardio exercising on a treadmill and now an elliptical machine has strengthened and conditioned the knee to where I have every confidence in using the knee, and stiffness or tingling is now a rare occurrence.
Paige’s “Exercise and Knee Osteoarthritis” is a great article on this topic. And it’s great to see people coming up with workable alternative exercises.
There is hope in the form of research targeting the stem cell treatment of osteoarthritis.
http://www.cellmedicine.com/osteoarthritisstemcells.asp
Here’s hoping we see real application sooner than later.
I have had knee pain for most of my adult life (39 yrs old) and found out last November that I have osteoarthritis. I continue to exercise which doesn’t bother me & doc says will help when knee replacement comes around (much later in life). I have severe stiffness usually only in the mornings, but once I move around it’s not so much. I do exercises like squats & lunges, but I love learning new exercises to do for my lower body (it’s my problem area) Thanks for the article!!
This just came out on the KABC7 news last night, an electronic knee sleeve is available as a treatment for osteoarthritis. The sleeve takes pressure off the knee and recharges the cartilage cells. It may delay or render surgery unnecessary. Medicare and some insurance companies may cover the sleeve which, while expensive, is cheaper and less invasive than surgery.
http://abclocal.go.com/kabc/story?section=news/food_coach&id=7607851
I have a torn meniscus and problems with pain in the area of the knee from statin drugs.
I had Magnetic Resonance Imaging, and afterword I noticed continuing lessened pain. I have an old electromagnetic disk eraser, and decided to try that on my knee. It helps enormously. There is very recent research about this, using a machine sold in the UK. Try it.
Kaye R
The simple workout for knee OA look very effective! I have had people tell me that they don’t workout because of pain. There are solutions and alternatives out there!
I read a comment by an geriatric doctor who said,”the greatest predictor of fraility in old age is having weak thigh muscles”. I lead a “Silver Sneakers” class for people 50 and up- we meet 3 times a week…I told them “we will not have weak thigh muscles!” We do 30 chair squats, lunges, squats with hand weights, etc.
My doctor told me I need both knees replaced as they are “bone on bone and wearing the bone away”. I told him they don’t really bother me, and he said that is because I have strong thigh muscles- to call him when I’m ready. So keep exercising!!
Two years ago I took a fall and blew out my knee. The ACL was damaged. I had an operation and afterwards the doctor told me I also had arthritis in the knee. He said I may have a limp always.
For me this was the worst accident to happen. My knee swells when I try to walk and I’ll be limping badly before a 30 minute walk is done. One thing, I seem to be able to do is use a stationary bike.
How long should I use a stationary bike to possibly lose weight?
I’ve torn the cartilege in my right kneww once, then the ligament, and then a minor meniscus tear. Each time my knee has recovered over a period of time because of swimming and light water exercises. I wear flippers/fins & use a kick board, for front movement, & start with 3-4 lengths (25m.), and then increase the series up to 10 lengths. I do the same on my back, without the kick board. And alternate back & front. As my knee gets better & stronger – & of course the other knee is keeping up – I sometimes vary the exercise with a dolphin kick (both legs together at the same time – good for the tummy too) for 3-4 lengths. As well I swim lengths with my arms & let my legs just idle behind, which is relaxing for them. Finally I do a few minutes of gentle water running. In this way little pressure is put on the damaged knee & over time (3-8 or 9 months) it really improves & lets one walk on firm ground. It is best to do this about 3 times a week, alternating days. Overall one feels really toned up & relaxed.
I had my left knee replaced in 2009, after spending many years in martial arts and working on towers. The most important muscle group to strengthen is the Quadriceps. Using ankle weights lying on the floor and doing sets of leg lifts is vital to keep pressure off the knee when walking and climbing steps. Also, every pound of weight lost is the equivilant to ten pounds off the knees. If 60lbs is lifted by the Quads then 40lbs (2/3) s/b lifted by the Hamstrings this is the ratio. As we age use it or lose it.
i was starting up tennis after a 20 yr hiatus that included a profession where i sit for 8-10 hrs a day as a clinical psychologist…knee pain got unbearable..thought i had fractured my knee but went to a great physical therapist before the surgeon and did 8 weeks of 2x a week knee lunges, squats and stretches and became so nimble and agile and pain free that my tennis game resembled me as a 35 y r old..no kidding…i was convinced….but now i’ve neglected my self care and the pain is returning. i now know i have to do these exercises regularly forever or suffer….good luck ..
I have tears in both rotator cuffs and my shoulders locked down. I could only lift 2olb dumbells 4 reps when I started. I did light weights to build my shoulders up until I have approx. 95% mobility in both now thanks to a good personal instructor at my gym.
I also have had osteoarthritis for several years. THEN, bursitis kicked in on the right inside knee. It has been terribly painful. I went to physical therapy where I strengthend my quads and hamstrings. I also got a new pair of walking shoes with the “roll” bar in them. The key to my pain-free knee was learning to walk/exercise with the pressure on the right inside of the foot. I’ve strengthend – llike Mary – and now it is much better. I will get to my regular walking/water aerobics…thanks, physical therapy!!
Following a work related accident, I was told that I have meniscus tears in both knees. I had surgery in each knee at 6 month intervals. After the first surgery, I was told that I wouldn’t/shouldn’t run again. I waited 3 months and started running (slowly easing into my distances) on a treadmill. When I came out of the OR after my second knee was done, the surgeon agreed that I would/should be able to try the treadmill in three months. I am in my fourth month now and I have started short runs. I have been walking since the second week after surgery. I am going to walk the Honolulu Marathon in December, and the half Marathon in Toronto in September. Yes, it does hurt but each day it hurts a bit less. As my quads and hamstrings get stronger so does my walking. I can now do a 13 minute mile. I ice my knees when I get home, take glucosamine and MSM, and take a day off when my body tells me…but only one. I am 61 and the surgeon says I am good for another 10 years. I am betting more on 50. Think positive….you can do it. Don’t let arthritis get you
I have a genetic defect of the knee that doesn’t hurt now, when I’m 24, but will cause me great pain later in life and probably lead to a knee replacement by age 60. My doctor explained that, although I feel fine now, every step I take will be one I won’t be able to take in the future as my cartilage wears. Pain won’t tell me when I’m wearing out my knee, so I have to be a little mindful of my actions, deliberately strengthen the knee without wearing it out.
The adjustments I made are very simple. I avoid running, don’t wear high heels, wear shoes with lots of support around the house, and place my whole foot on a step while going up or down stairs. Substituting low impact exercise is easy and can push me to try different workout strategies that keep things interesting. Most importantly, I am aware of my knees all the time, not just when I’m working out.
I have a knee problem. Some years ago I had therapy that really works! My therapist told me I can’t ride bike, but I love it! I always do, so I start bike again slowly just for few times. Now I ride bike almos every day for 30 min to 1 hr and I feel a little bit beter, even though, the crashes are still on my knee, I just accommodate it and that’s it!
Excersise is always good. but no excess!
when i walking some times my knees very weak fall down and my wt now 82 kg ,60 yrs , but i am bp taken medicine regularly how i can loss weight and avoid my laziness,so u suggestion much helpful to me strong body ,stamina ,etc,
Having had knee problems all my life from displaced cartlidge, now by the age of 56 the best forms of exercise are zero impact. Read bicycle riding, swimming etc. Reduces pain, swelling and actually improves function and reduces pain for significant time. Routine riding 2-3 times a week work best. Never 2 days in a row! Start with once a week and slowly move up, back off if it feels like you are overworking it.
Having had displaced cartlidge in both knees since an early age, discovered bike riding and swimming are best to reduce and eliminate pain, zero impact. Now at 56 if you can start riding once a week and maybe progress to 2 or 3 works best. But never 2 days in a row.
i use to warm up my body before exercising.i will gradually increase the REP and stop the exercise when it’s start to have pain or discomfort.i avoid sitting or bent the knee longer then 15 0r 30 min in cold wheather or air-cond.
Hello ,i would like to tell my story on improving knee athritis,i saw a surgeon who said i need a new knee,like today,i have bone on bone wear and tear,he cannot operate as i have a severe narrowing of my carotid artery ,which is too dangerous to operate on,he said he would hate for me to go ahead with the op then have a stroke and not be ablle too use my new knee,i asked what i could do to help my self as that was my only option,he said to lose weight and exercise,i have lost 38lbs in 5 months and i bought an exercise bike, i go on 3 times a day for 15 minutes,i can now walk further than ever dont have to rely on pain killers ,feel happier,dont get out of breath and my blood pressure is the lowest it has been in 15 years,my energy levels have doubled and my outlook on life has changed,i still need to lose a bit more weight and i am still on my low fat diet so i will lose the extra pounds,i feel 20 years younger and i am told often i look happier than i have done for a long time.If anybody else in my position,dont despair take control yourself and you will be suprised with what you can achieve if you are positive. Anne
At 65 I have been diagnosed with OA in both knees, I had entered a triathlon ealier this year but could not do it because i had a torn knee cartildge. I am now back training and hope to enter a triathlon next year but a bit worried as I have not started running yet as knees are very stiff, I can cycle and swim but even walking is painful. From other comments i think I need to loose some weight which i hope will take some pressure off my knees, I only want to do one Tri then just concerntrate on cycling and swimming. Its a visious circle because if you don’t exercise you cease up and if you do you get aches and pains.
This is a nice strength workout.
Do you have the same for cardio or weightloss after your knees go bad?
I have access to a pool only some of the time.
Hiya,
looking for some help here please. I have been having pain in my right knee for almost 2 years now. I was told I have wear and tear in my right knee. I have done a scan 2 days ago and my new consultant advised that the wear and tear is right at the back of my knee cap- a very difficult spot to operate on and a very difficult one to ignore as well.
it’s really painful now to climb up stairs, walk at a speed…etc but now swimming also hurts!! I do the front crawl and my knee is starting to hurt a lot.
Any ideas/advice on appropriate exercise, please?
Hi my name is Peter I am 52 I had one TKR on 6 September 2012 and had the next one done on14 Febuary 2013 I have been so depress because I am having trouble getting around I also Have asto arthritis I legs ankles and spine and due to that I am obeast and have put on a lot of weight ang I need to get it off for the pain can any one help I am so depressed
Both knees kick out causing me to fall at times; itried all kind of exerciises but I still cant walk too far.
Any ideas?