Who said you couldn’t work out with a knee injury or joint pain in your knees? While it’s true that some activities like running aren’t recommended, that doesn’t mean there are no other exercises suited for you. Once you’ve talked to a professional about your exact capabilities and limits, check these cardio exercises!
5 cardio exercises you can do with a knee injury or joint pain in your knees
This exercise will increase the strength and flexibility in your knees but isn’t advisable if bending your knee causes you pain. You can choose to ride an exercise bike indoors or go outside, both of which will help you burn fat fast. Make sure to raise your seat level and avoid hills in order to prevent applying too much pressure on your knees.
As long as you’re doing it correctly, Pilates is a great way to work out without over-stressing your knees. This kind of exercise will improve your mental and physical health, as it helps to fight stress and also has a positive impact on your posture, muscles, and joints.
Jumping into a pool for a few laps is a form of low-impact fitness that has amazing consequences on your body. As it involves all the important muscle groups in your body, it’s very effective when it comes to calorie-burning. Try whichever stroke you feel comfortable with and notice the effects!
This is also an effective exercise to put your whole body in movement. At the same time, it helps to improve your core strength and burn calories. However, if your knees hurt when you bend them repeatedly, this workout isn’t for you; only if the impact is what bothers you will it help.
An elliptical machine prevents serious injuries to your knees, hips, back, and neck, while still testing your resistance and building cardiovascular fitness. Additionally, your increased heart rate will help you burn calories faster.
Check out this amazing yoga sequence that will help you soothe knee pain
Yoga is a comprehensive practice and it can help you deal with a lot of problems, both physical and emotional. Depending on the poses you make, you can focus on one area of your body or the other. And it is a great tool to deal with pain. Here is a 10-minute sequence that will help you deal with your sore knees.
Start by standing straight. Put your feet hip-width and bend your knees slightly. Pull your belly in gently and roll your shoulders back and down, in order to open up your chest. Tilt your chin to your chest to open the back of your neck. Stay in mountain pose and take a few deep breaths while you find your balance.
Soften your knees and let your head drop towards the ground. Touch the floor with your right hand and lift your left hand to the sky while you straighten just your left knee. Take 3 deep breaths and switch to the other side.
Keeping your soft knees, curl up to standing. Bring your right foot all the way back to get into Warrior I pose. Your back heel, down to the floor angle. Make sure your front toes point forward and that your knee is bent. Raise your arms to the sky, making sure your shoulders are relaxed. Stay in that position for five breaths and switch to the other side.
Step your right foot back at a hip-width distance and interlace your hands on your lower back. You can either keep your knees gently bent or you can straighten your legs. Pull in your belly and lean forward, making sure your back is flat. Raise your arms behind you. Hold this pose for 3 to 5 breaths and switch to the other side.
Go back to Mountain pose and, from there, bring your right foot back as you did for Warrior I, only this time your arms are hovering parallel to the floor, over your legs.
From Warrior II you will get into Triangle pose by straightening your front leg. Slowly lean your upper body forward to your slightly bent left knee. If you want, you can lower your left arm to your leg and you can lift your right arm towards the ceiling. Hold the pose for 3-5 breaths and switch sides.
To finish the sequence, go back to mountain pose and extend your arms above your head. Put your palms together and slide them slowly to your heart center.