Knee pain varies, including osteoarthritis, stiffness, sprains, and overuse injuries. Many people find it hard or stop exercising altogether.
Still, those with knee pain can do many safe exercises like no-weight workouts, low-impact moves, and easy joint activities like certain cardio exercises.
Some cardio exercises can improve knee function affected byosteoarthritis or other conditions. They also strengthen muscles around the knee, improve fitness, cut anxiety, lower blood pressure, boost sleep quality, and reduce serious risks like heart disease, stroke, and some cancers.
This article will cover some cardio exercises for knee osteoarthritis you can do at the gym.
Before starting any workout
Since knee pain can come from many conditions, like knee wear and arthritis, it's important to talk to your healthcare provider before starting any new workout plan.
Your healthcare provider can tell you what exercises you can do, might suggest some helpful natural treatments, and sometimes prescribe medicine based on the diagnosis.
Best cardio exercises for knee wear at the gym
Are cardio exercises a great place to start a workout program, one of the best ways to strengthen lower body muscles, boost heart rate, and increase endurance.
If you can get to a gym, the pool and many other machines, like the treadmill, elliptical, and rowing machine, can give you great knee-friendly cardio workouts.
But remember, if any exercise makes knee pain worse, stop right away and talk to your healthcare provider or physical therapist. They can advise if you can keep doing it or should stop for good.
Cardio workout options for those with knee osteoarthritis include the following:-
1. Swimming exercises
It is considered swimming one of the best workouts for people with knee pain, including osteoarthritis. Water keeps the body refreshed and takes pressure off the knees. It also provides a great cardio workout that strengthens the muscles supporting the knees.
The best knee-friendly strokes are freestyle and backstroke, but you can also try other swimming drills and exercises including the following:-
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Reverse kicking:Wrap your arms around the kickboard, then flip onto your back and kick.
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Walking:- Wear a flotation device and walk through the pool. The resistance will raise your heart rate but has little impact on knee joints. You can walk forward, backward, and sideways to strengthen lower body muscles.
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Water aerobics:- Group water exercises are fun. Moving in the pool gives your body a great cardio workout with minimal joint impact, including on the knees.
To increase intensity, do your favorite swimming exercises for longer periods or try moving faster through the water while keeping good form.
2. Upper body ergometer
This machine is like a bike for your arms. It's found in many gyms and rehab clinics. It puts no stress on the knees, making it a good choice for people with serious injuries or those recovering from surgery.
The person sits in front of the machine and pedals with their hands to raise the heart rate, It can be done as follows:-
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Interval training:- Warm up at a low speed and low intensity for 5-10 minutes, then increase speed and intensity for 30-60 seconds, then lower speed and intensity for 5 minutes, repeat this.
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Steady-state cardio:- Choose an exercise intensity that feels comfortable to maintain the workout for 30-60 minutes. This is a great exercise even for beginners.
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Time trials:- Set the distance, intensity, and speed, then track the time it takes to finish. Over time, as endurance and strength build, you’ll be able to complete the same distance at higher intensity and speed.
3. Treadmill
A treadmill is a good choice for those who can walk without pain, even with a knee injury. The moving belt on a treadmill cushions steps in a way concrete sidewalks don't, letting people walk without hard impacts. Make sure to wear proper supportive shoes.
To increase intensity, try fast walking or walking uphill instead of slow pace or gentle slope. Walk faster or on an incline for up to 5 minutes, repeat that for up to 30 minutes, with breaks to cool down.
4. Rowing Machine
The rowing machine is another option to try. Its movements help strengthen the quadriceps and hamstrings, which builds knee strength. It can be done like this:-
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If you're a beginner:- Try using the machine with moderate intensity for about 10 minutes. Increase time and intensity each week to build endurance and strength.
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If the person is advanced:- Start with a warm-up and alternate rowing for 300 meters at a moderate pace with a 2-minute slow down, repeat this for 3 sets, then cool down.
Since this machine moves repeatedly on the knees, it might help ease knee pain, or it could make it worse for some. So it's important to start easy and do it for a few minutes to see how the body responds. If this bending hurts, stop and don't continue.
