This article was written by Zheni Stavre, MD and by How.com.vn staff writer, Jennifer Mueller, JD. Dr. Zheni Stavre is a board-certified Rheumatologist based in Worcester, Massachusetts. With over a decade of experience, Dr. Stavre specializes in Rheumatoid Arthritis, Spondyloarthritis/Psoriatic Arthritis, Osteoarthritis, and Gout. She holds a BS in Chemistry from Yale University and an MD in Internal Medicine and Rheumatology from The University of Massachusetts Medical School. Dr. Stavre is also an Assistant Professor at the University of Massachusetts Medical School.
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If you're trying to lose weight, you know you need to exercise—but that can be tough when your knees are acting up. The good news is that whether your knee problems are related to arthritis, injury, or another issue, there are still activities you can do that will help you burn some calories. To help you out, we've put together a list of the best low-impact exercises you can do if you want to lose weight without hurting your knees in the process. Let's get moving!
This article is based on an interview with our board-certified rheumatologist, Zheni Stavre. Check out the full interview here.
Things You Should Know
- Do low-impact cardio exercises, such as walking or swimming, at least 30 minutes a day 5 or 6 days a week to help lose weight.
- Use bodyweight exercises such as squats to build strength in your quadriceps and hamstrings, which support your knees.
- Try stretching exercises such as yoga or pilates to improve your flexibility and range of motion.
- Avoid high-impact, high-intensity exercises, such as running or jumping, that will only make your knees worse.
Steps
Expert Q&A
Tips
- Combine different types of exercise, as well as doing different exercises on different days. It'll help prevent overuse injuries.[16]Thanks
- If you have arthritis, exercise is especially important to prevent joint pain in the winter months.Thanks
Warnings
- Exercise shouldn't make your knee pain worse. If your knees hurt while you're exercising, stop what you're doing immediately.[17]Thanks
- If you're recovering from a knee injury, work with a physical therapist to create a workout routine that will promote healing while also meeting your fitness needs.[18]Thanks
Expert Interview
Thanks for reading our article! If you'd like to learn more about exercising, check out our in-depth interview with Monica Morris.
References
- ↑ https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2018/may/low-impact-exercises-for-joint-pain
- ↑ https://www.beaumont.org/health-wellness/blogs/staying-fit-with-bad-knees
- ↑ https://www.silversneakers.com/blog/exercises-knees/
- ↑ https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2018/may/low-impact-exercises-for-joint-pain
- ↑ https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2018/may/low-impact-exercises-for-joint-pain
- ↑ https://www.ibji.com/blog/orthopedic-care/good-exercises-for-bad-knees/
- ↑ https://www.silversneakers.com/blog/exercises-knees/
- ↑ https://www.healthywomen.org/real-women-real-stories/best-exercise-classes-for-chronic-joint-pain
- ↑ https://www.healthywomen.org/real-women-real-stories/best-exercise-classes-for-chronic-joint-pain
- ↑ https://www.health.harvard.edu/blog/tai-chi-may-good-physical-therapy-arthritis-related-knee-pain-201606159780
- ↑ https://www.acpjournals.org/doi/10.7326/M20-7014
- ↑ https://newsnetwork.mayoclinic.org/discussion/recommended-exercises-for-knee-pain-depend-on-the-cause-of-the-pain/
- ↑ https://www.ibji.com/blog/orthopedic-care/good-exercises-for-bad-knees/
- ↑ https://physicaltherapyweb.com/kettlebells-knee-pain/
- ↑ https://gethealthyu.com/12-minute-hiit-workout-for-bad-knees/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK544978/
- ↑ https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-knee-problems
- ↑ https://www.ibji.com/blog/orthopedic-care/good-exercises-for-bad-knees/
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