Depending on the person, there are many reasons for knee pain. It could be from a non-fully healed fracture on the knee or ligament strains from when you were younger. For most aging adults, knee pain can be caused by osteoarthritis, over usage and/or obesity. No matter the cause, the results are the same. Painful knees.
Having knee pain is the second most common cause of chronic pain in the United States. It can also make doing simple daily activities like walking up and down to your bedroom, doing certain exercises or even picking up dropped items off the floor difficult.
Now imagine you love working out and that the gym is where you socialize with most of your friends. Suddenly, realizing that you have knee pain caused by osteoarthritis which over time means you may have to get a knee replacement and go through surgery is extremely distressing news. Even for those of us who don’t socialize at gyms, losing mobility means losing freedom.
There is no magic pill to stop us from aging physically but if you love a good work out even with slight to moderate levels of arthritis, there are both indoor and outdoor exercise options. Below we will go through some options to keep yourself fit WITHOUT compromising your joints.
Indoor Activities
Swimming: If your gym has a pool, swimming is one of the best exercises for you since it is a non-weight bearing activity. That means it’s a great way to work out a sweat without putting a lot of weight and stress on your knees.
Deep Water Running: Similar to swimming, deep water running will require you to be in the water. Deep water running allows you to perform similar body movements to actually running on the bare ground, but now without the huge impact. It still provides similar benefits to running on land. Walk to the deep end of the pool, submerge your body into the water up to the neck and start running. For beginners, it may help to wrap a floatation device around ribcage before starting.
Elliptical Machines: These machines are a good alternative to running since it goes in a circular motion therefore lessening direct pressure on your knees while still giving the motion of running. Elliptical machines also allow you to exercise faster for longer distance.
Weightlifting: Using weights that are appropriate for your strength and size will help with building upper body strength and reducing age-related muscle loss. With proper instruction and muscle group focus, it can get a great fitness alternative. Be sure to check with your doctor or therapist before enrolling in a weightlifting program.
Bowling: It is generally safe to bowl even after knee replacement surgery but be sure to use a lighter ball. A lighter bowling ball will help reduce stress on your knees since you’ll be holding less weight on your arms. Be aware during this activity and be sure to stop when you begin to feel any knee pain.
Outdoor Activities
Cycling: This can be both an indoor or outdoor activity. For cycling indoor, simply find a stationary bike at your local gym (or purchase one for your home). For outdoor cycling, be sure to stay on flat surfaces and avoid slopes. Riding uphill and downhill adds a lot of pressure onto the knees due to needing more force and strength for peddling. For intensity, slowly increase the distance over time instead of changing surfaces.
Consider using a power meter for bikes to pace your rides to prevent further knee pain and determine the right intensity levels that work for you.
Rowing/Flat water Kayak: If you like water activities, rowing or flat water kayaking are great options. For both sports, you are sitting and resting your legs while your arms, back and abdominal muscles can get a great workout. In case you are doing this indoors and you’re rowing on a rowing machine at a gym, be sure to adjust your seat so that your knees are slightly bent. Aside from strengthening, this is also great cardiovascular training, as it will increase heart rate and endurance.
Yoga/Pilates: Yoga has the benefit of giving gentle stretches to your muscles while Pilates is great for strengthening your core. Both activities are great for increasing mobility. Always talk with your instructors and let them be aware of your limitations prior to class and be sure to modify or take a break if you feel any knee pain.
With yoga, movements are slow while improving the flexibility of the joints. It is however important to avoid twisting motions and make sure your knees are aligned with your hips and ankles. You can also try chair yoga, which can be especially useful for people with joint pain.
Pilates focuses on strengthening your body and can be quite an intensive cardiovascular workout. Once you’ve had the conversation with your instructor, they should be able to show you some modified poses, so you can keep up during class without damaging your body. Pilates will stretch you with the additional benefit of strengthening your muscles.
Another benefit to both of these exercises is that they will teach you how to coordinate your inhalations and exhalations during movements. These breathing techniques can also help with lowering heart rate, decreasing anxiety and increasing relaxation.
Golf: Similar to walking, golfing allows opportunities for social interaction as well as physical exercise. The golf course is a great place for intermittent walking and taking breaks while working out the arms as well. Be sure to spend adequate time warming up at the driving range and avoid wearing spikes that could get caught in the ground.
Maintaining a good balance by keeping your core tight while hitting the ball is also very important. Like all the other exercises, if you experience any pain or problem, be sure to stop and consult your doctor and therapists.
In Closing
As a final reminder, a balanced life is always the way to go and an aging body is natural. It’s about making the most out of your life.
If you love exercising, give these suggestions a try. But, if you over- or under-exercise because you want your body to be the same way it was when you were in your 20s or that you feel like you’re “too old” to make a difference, that’s a different story. Exercising safely is still very important.
The facts are, we can never turn back time and the future has not yet been written. While we have it now, why not enjoy what’s in front of us and cherish the fact that our body is still breathing and that whatever happens next is our choice.
Finally, you can check out our post on Practical Ways to Make Caregiving Easier. This highlights a range of approaches that can help seniors and caregivers. Many of the companies discussed offer assistive tools of various forms. These can often make exercise easier and more practical, regardless of your limitations.
References:
- http://www.classicrehabilitation.com/blog/knee-pain-statistics-and-causes/
- https://kneerover.com/blogs/news/top-6-non-weight-bearing-excercises-to-keep-you-fit
- https://www.doyouyoga.com/6-benefits-of-chair-yoga-8-poses-to-get-you-started/
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