It is necessary to keep active and, as far as possible, avoid a sedentary lifestyle to enjoy health and well-being. However, when you feel pain in your knees, the exercise is unpleasant and even difficult.
Although complete rest seems to be the solution, stopping moving will only worsen your physical condition and could increase the pain in the affected joints, therefore, You should consult your doctor what kind of exercises are recommended for you, how often and how intensely.
Knee pain is a nuisance that can affect your quality of life if you don’t address it in time. That’s why you need to be alert to early symptoms and follow your doctor’s instructions once he or she gives you the diagnosis.
We see Below are some of the sports your doctor might recommend for knee pain relief.
1. Walking, one of the best sports for knee pain sufferers
Walking is the first of the sports for people with knee pain. Here becauseEuropean Union ANDa low-impact activity that affects the joints very little. It is also the simplest and most practical of sports for those suffering from knee pain.
It not only helps to maintain good physical condition, to get vitamin D if you do it outdoors and get fresh air: it will also help reduce discomfort.
The ideal is to start with walks on flat or smooth surfaces, very solid and not exceeding the times. Although walking 30 minutes a day is recommended, you can distribute this time into small tours. This is a guy which you should not ignore if the pain is very severe or the knee starts to bother you after a few minutes.
Of course, as you feel your legs getting stronger, you can increase the duration and intensity.
2. Cycling
Another sport for people with knee pain is cycling. The repetitive motion you practice on the bicycle does work at tendons which are around the knee and the muscles that support the joints in the area.
Cycling is a low impact sport that gives you the advantage of choosing between a bicycle static and one external.
If you are one of those who think that cycling will only increase discomfort, you can rest easy, because it does not put pressure on your knees. However, you should always start with a smooth pedaling and increase as you adapt.
Try to do this three to four times a week for 25 to 30 minutes to build leg strength and cardiovascular fitness.
3. Swimming and water aerobics
Other sports for people with knee pain they are the natacsions and aerobics aquatic. a part from that do not put any pressure on the kneesThey are the best option if you have suffered an injury and cannot play another sport.
Underwater you can perform sessions of water exercises to improve your resistance and flexibility without straining your knee joints. This will allow you to jump, flip and twist without pain.
Exercises of this type may also be suitable for those suffering from arthritis, osteoporosis and fibromyalgia. But they must have the consent of the doctor before starting to practice them to avoid inconvenience.
4. Elliptical machine
The idea of walk As a sport you don’t love it because you feel that some challenge is missing? If so, you should consider the elliptical machine, which is another sport for people with knee pain.
The force you exert when using it is the same as when you walk, so you won’t hurt your knee, but you can play with speed and tilt to make it more interesting.
If you’re looking to build leg strength and also improve cardiovascular fitness, this exercise is what you’re looking for.
Start by taking 15-20 minutes to adjust your legs to the movement. As you get stronger in your legs, you can increase the pace and duration of your elliptical workout.
5. Yoga and Pilates
The last two sports for people with knee pain are yoga and pilates. They are two low-impact options that are easy to make, because they are unique you will need to have enough space.
Both yoga and pilates they will allow you:
- Relax your mind.
- Correct posture.
- Improve muscle endurance.
- Strengthen various parts of the body.
- Lose weight (or keep it off, as the case may be).
It would be advisable that the first time you practice it, you go to class with an expert. Although the poses are simple, you can end up with back pain if you do them incorrectly.
additional recommendations
Now that you have a more general idea of the best sports for tackling your knee pain, remember:
Don’t expect more than necessary. Start practicing 15-20 minutes three times a week with the sexpert supervision. And if in doubt, ask your doctor if you have any kind of contraindication to consider. If you have an injury, your doctor is likely to advise you to leave some paperwork aside.
Moreover, always use the footwear appropriate. It’s not a good idea to go out for a long time in brand new shoes as you could end up with blisters. In turn, an overused one can have a fairly worn outsole. This can cause you to slip, leading to further injury.
Finally, avoid wearing completely flat shoesas this usually causes back pain and accentuates other discomforts.
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