A knee injury may dramatically hinder your running schedule, but this is not an excuse to lie down and give up. In fact, now more than ever you need to stay fit in order to help your body heal properly, by maintaining flexible joints while avoiding any high impact movements. To do this, look at your dilemma as a blessing in disguise, perhaps an opportunity to embark on something brand new, and try this list of suggestions to begin this fresh journey.
Ways to Stay Fit with Injured Knees
As far as simple exercises are concerned, you don’t get many options as straightforward as a casual walk outside. What’s more, you can really adjust your pacing to suit your injury, by starting slow and sticking to flat surfaces, and then gradually building up the intensity with power walks or seeking out inclines. Treadmills are often the athlete’s choice in terms of indoor equipment, but depending on your injury, this style of running may strike your joints as a very risky impact. Always ensure you’re wearing the correct footwear, and don’t push yourself, perhaps investing in some knee injury prevention and protection gear just to be safe.
Of course, indoor biking is always an option, but there is nothing like witnessing the scenic outdoor backgrounds flying passing you as you fill your lungs with nature’s beautiful sights and sounds. But whatever your preferred cycling approach, this is one of your greatest options in times of injury, as these repetitive movements build the muscles which support your knees without putting any unnecessary strain on them, all the while burning fat right off your body!
By removing gravity from the equation, you can maneuver your body as freely as you wish without placing any bothersome stress onto your painful areas. This is what makes the weightlessness of swimming such an advantageous full body workout choice, plus it can be a lot of fun.
4. Cross Trainer Machines
Treadmills are often the athlete’s choice in terms of indoor equipment, but depending on your injury, this style of running may strike your joints as a very risky impact. Cross trainers, on the other hand, provide more support, allowing you to increase your heart rate and push your cardiovascular workout much further without the same dangers.
Even if just for reasons of entertainment, you should find your nearest kayaking social club and go for a row! Your upper body will strengthen, your core will stabilize, and you will burn calories like nobody’s business without your knees even joining the party. If this pleasure isn’t available to you, then an indoor rowing machine can be used to much the same effect (just not as enjoyable).
It seems impossible to reach the end of a fitness article without bumping into the yoga suggestion these days, but this is for respectable reasons. By focusing your energy and your practice on the injury, you can discover new ways to restore the muscle flexibility and develop your balance within the ample amount of poses available. And with so many different yoga styles and free online videos on offer, you might as well see what the fuss is about.
7. Weight Training
If you’d rather be safe than sorry, why not leave your legs out of the game for a while and focus solely on your upper body stamina? Build a varied weight-lifting routine which includes push-ups, pull-ups, and abdominal training, as these actions will quicken your heart rate and cardiovascular system, yet grant your knees the rest they deserve.
8. Miscellaneous Rehabilitation Exercises
Finally, you could specifically tailor the purpose of your workout to the injured area itself, through assorted leg raises, step ups, and hamstring curls. By warming up correctly, using chairs to your advantage, and keeping your reps many and slow, you should feel your strength returning without too much strain, That said, if you do experience any sudden pain flaring up, stop immediately, and go speak to a medical professional for better suggestions.
About the Author
Nurse Susan has always been passionate about helping people heal. After she retired from a lifelong career as a nurse, that passion didn’t go away. She loves to use her expertise to write about the best ways to keep you and your family healthy, active, and happy.