How can you maintain fitness with a knee injury. What are safe exercises to do during knee recovery. Which activities promote healing without risking further damage. When should you consult a doctor about knee pain. How can future knee injuries be prevented.

Understanding Knee Injuries and Exercise Limitations

Knee injuries can significantly impact one’s ability to maintain an active lifestyle. Whether resulting from sports, accidents, or overuse, these injuries often require a period of rest and rehabilitation. However, complete inactivity can lead to muscle atrophy and reduced overall fitness. The key is finding a balance between allowing the knee to heal and engaging in safe, modified exercises.

Common types of knee injuries include:

• Ligament sprains (ACL, MCL, PCL)
• Meniscus tears
• Patellar tendinitis
• Osteoarthritis
• Fractures

The severity and specific type of injury will determine the appropriate exercise regimen during recovery. It’s crucial to consult with a healthcare professional before beginning any new exercise routine while recovering from a knee injury.

Upper Body Strength Training: Maintaining Overall Fitness

One of the most effective ways to stay active with a knee injury is to focus on upper body strength training. This approach allows you to maintain muscle mass and cardiovascular fitness without putting stress on the injured knee.

Effective Upper Body Exercises

Consider incorporating these exercises into your routine:

• Push-ups (modified if necessary)
• Pull-ups or assisted pull-ups
• Planks and side planks
• Seated bicep curls
• Tricep dips
• Shoulder presses
• Lat pulldowns (using a machine)

Is it safe to use free weights with a knee injury? While free weights can be effective for upper body workouts, they may pose a risk if you need to carry or maneuver them. Seated machines at the gym offer a safer alternative, as they don’t require you to support the weight while standing.

Low-Impact Cardiovascular Activities

Maintaining cardiovascular fitness is crucial for overall health and can aid in the recovery process. Fortunately, there are several low-impact options that can get your heart rate up without putting excessive stress on your injured knee.

Swimming and Water Aerobics

Water-based exercises are excellent for those with knee injuries. The buoyancy of water reduces the impact on joints while providing resistance for an effective workout. Swimming laps, water jogging, and aqua aerobics classes can all provide great cardiovascular benefits without straining the knee.

Stationary Cycling

Using a stationary bike or recumbent bicycle can help maintain cardiovascular fitness while minimizing stress on the knee joint. Start with low resistance and gradually increase as your knee heals and strengthens.

Arm Cycling

An often-overlooked option, arm cycling machines provide an excellent cardiovascular workout that completely avoids using the legs. This can be particularly useful for those with severe knee injuries.

Core Strengthening Exercises

A strong core is essential for overall body stability and can help reduce stress on the knees during daily activities. Many core exercises can be performed without putting pressure on the injured knee.

Effective Core Exercises

• Crunches and bicycle crunches
• Russian twists (seated on a mat)
• Plank variations (forearm plank, side plank)
• Leg raises (lying on back)
• Superman holds

How often should core exercises be performed? Aim for 2-3 core strengthening sessions per week, allowing at least one day of rest between workouts. Start with 2-3 sets of 10-15 repetitions for each exercise, gradually increasing as you build strength.

Modified Lower Body Exercises

While it’s important to avoid putting excessive stress on the injured knee, some modified lower body exercises can help maintain strength in the surrounding muscles. This can aid in recovery and prevent muscle imbalances.

Safe Lower Body Exercises

• Straight leg raises (lying on back or side)
• Calf raises (using support for balance)
• Isometric quad contractions
• Hamstring curls (using light resistance or no weight)
• Gentle stretches for flexibility

Are squats and lunges safe with a knee injury? In most cases, it’s best to avoid squats and lunges until your knee has fully healed and you’ve been cleared by a healthcare professional. These exercises put significant stress on the knee joint and could exacerbate the injury if performed too soon.

Importance of Proper Form and Technique

When exercising with a knee injury, maintaining proper form is crucial to prevent further damage and ensure effective healing. Poor form can not only slow down recovery but also lead to compensatory injuries in other parts of the body.

Tips for Maintaining Proper Form

• Start with bodyweight exercises before adding resistance
• Use mirrors to check your alignment during exercises
• Focus on controlled, slow movements
• Listen to your body and stop if you experience pain
• Consider working with a physical therapist or certified trainer

How can you tell if you’re using proper form? Pay attention to any pain or discomfort during exercises. Proper form should feel comfortable and stable. If you’re unsure, consider recording yourself or asking a trainer for feedback.

Incorporating Flexibility and Stretching

Maintaining flexibility is crucial during knee injury recovery. Gentle stretching can help prevent stiffness, improve range of motion, and promote healing. However, it’s important to approach stretching carefully to avoid aggravating the injury.

Beneficial Stretches for Knee Injury Recovery

• Hamstring stretches (seated or lying down)
• Calf stretches (using a wall for support)
• Quadriceps stretches (lying on side or standing with support)
• Hip flexor stretches (kneeling position with caution)
• Gentle knee rotations (seated with foot off ground)

How long should each stretch be held? Generally, hold each stretch for 15-30 seconds, repeating 2-3 times. Avoid bouncing or forcing the stretch beyond a comfortable range. Always warm up before stretching and stop if you experience pain.

Nutrition and Hydration for Injury Recovery

Proper nutrition and hydration play a crucial role in injury recovery and overall fitness maintenance. While exercise is important, fueling your body correctly can accelerate healing and improve exercise performance.

Key Nutrients for Knee Injury Recovery

• Protein: Supports tissue repair and muscle maintenance
• Vitamin C: Aids in collagen production for ligament and tendon health
• Omega-3 fatty acids: Help reduce inflammation
• Calcium and Vitamin D: Support bone health
• Antioxidants: Combat oxidative stress during healing

How much protein is needed during injury recovery? While individual needs vary, aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Consult a nutritionist or dietitian for personalized recommendations based on your specific injury and activity level.

Hydration for Recovery

Proper hydration is essential for joint health and overall bodily functions. Aim to drink at least 8-10 glasses of water daily, more if you’re exercising or in hot weather. Herbal teas and water-rich foods can also contribute to your daily fluid intake.

Mental Health and Injury Recovery

Dealing with a knee injury can be mentally challenging, especially for those accustomed to an active lifestyle. It’s important to address the psychological aspects of injury recovery alongside the physical rehabilitation.

Strategies for Maintaining Mental Well-being

• Set realistic recovery goals and celebrate small milestones
• Practice mindfulness or meditation to manage frustration and pain
• Engage in hobbies or activities that don’t require knee use
• Stay connected with workout buddies or sports teams for social support
• Consider talking to a sports psychologist or counselor

How can you stay motivated during recovery? Focus on what you can do rather than what you can’t. Keep a recovery journal to track progress, and visualize yourself returning to full activity. Remember that setbacks are normal and part of the healing process.

When to Seek Professional Help

While many knee injuries can be managed with at-home care and modified exercise, there are situations where professional medical attention is necessary. Recognizing these signs can prevent further injury and ensure proper healing.

Signs You Should See a Doctor

• Severe pain that doesn’t improve with rest
• Significant swelling or bruising around the knee
• Inability to bear weight on the affected leg
• Feeling of instability or “giving way” in the knee
• Visible deformity of the knee joint
• Fever or redness, which could indicate infection

What should you expect at a doctor’s visit for knee pain? The doctor will likely perform a physical examination, ask about your symptoms and how the injury occurred, and may order imaging tests like X-rays or MRI. Based on the diagnosis, they might recommend physical therapy, medication, or in some cases, surgery.

Gradual Return to Full Activity

As your knee heals and strengthens, it’s important to have a plan for returning to your pre-injury activity level. Rushing this process can lead to re-injury, so a gradual, structured approach is crucial.

Steps for Returning to Full Activity

1. Get clearance from your healthcare provider or physical therapist
2. Start with low-intensity versions of your usual activities
3. Gradually increase duration and intensity over several weeks
4. Incorporate sport-specific or activity-specific movements
5. Monitor for any pain or discomfort and adjust accordingly
6. Continue with supportive exercises to maintain knee strength and stability

How long does it typically take to return to full activity after a knee injury? The timeline varies greatly depending on the type and severity of the injury. Minor sprains might heal in a few weeks, while more severe injuries like ACL tears can take 6-12 months or more for full recovery. Always follow your healthcare provider’s guidance for your specific situation.

Preventing Future Knee Injuries

Once you’ve recovered from a knee injury, taking steps to prevent future injuries becomes crucial. A combination of proper training, technique, and lifestyle habits can significantly reduce your risk of re-injury or new knee problems.

Strategies for Knee Injury Prevention

• Maintain a healthy weight to reduce stress on your knees
• Wear appropriate, supportive footwear for your activities
• Incorporate balance and proprioception exercises into your routine
• Practice proper form and technique in all physical activities
• Gradually increase intensity and duration of workouts
• Include regular stretching and flexibility work
• Strengthen the muscles around the knee (quadriceps, hamstrings, calves)
• Listen to your body and avoid overtraining

What role does proper warm-up play in preventing knee injuries? A thorough warm-up increases blood flow to the muscles and joints, improving flexibility and reducing the risk of injury. Spend at least 5-10 minutes doing light cardio and dynamic stretches before any intense physical activity.

Long-term Knee Health Maintenance

Maintaining knee health is an ongoing process that extends beyond injury recovery. Regular check-ups with a healthcare provider, especially if you’re involved in high-impact sports or activities, can help catch potential issues early. Additionally, consider incorporating low-impact activities like swimming or cycling into your routine to give your knees a break while still staying active.

Remember, every individual’s journey with knee injury and recovery is unique. What works for one person may not be suitable for another. Always consult with healthcare professionals and listen to your body throughout the recovery process. With patience, dedication, and the right approach, it’s possible to maintain an active lifestyle and even come back stronger after a knee injury.

How to Stay Active with a Knee Injury

Recovering from a knee injury can sometimes be a slow process. It can put a damper on your workout routine especially if your injury resulted from a routine workout or team sport. For those that were active prior to their knee injury, we know how difficult it can be to focus solely on recovery. While it’s important to be careful and take it easy during your recovery period, there are still safe and effective ways you can stay active. 

What Exercise Can I Do With a Knee Injury?

There are a few ways to continue exercising as you recover from a knee injury. Options may include:

• Upper Body Strength Training
• Safe but Strenuous Activities
• Cardio Focused Training

Upper Body Strength Training

Maintaining your base fitness level is possible by exercising parts of your body that don’t heavily rely on your leg strength. Push-ups, pull-ups, planks, bicep curls, and sit-ups are all great exercises that work various upper body muscles. Seated upper body-focused machines are a nice alternative to free weights for those with a gym membership. While you can work your upper body through bicep curls and shoulder presses without engaging your knees, carrying around free weights can be dangerous for someone with a knee injury.

Safe but Strenuous Activities

Depending on the severity of your injury, you may also be able to participate in forms of exercise such as kayaking, bicycling, walking, or swimming while you are in recovery. Activities like swimming are low-impact and protect your joints, yet still offer a high calorie-burning workout. Before participating in any activities, you should always consult with your doctor to determine what exactly is safe for you to do. 

Cardio Focused Training

While you’re in recovery from your knee injury, create a series of exercises that get your heart rate up without putting stress on your knee, especially if your knee injury was considered mild. Warm up with a 10-minute walk or swim, or try the following exercises a few times a week to stay in shape:

• Push-ups
• Bicycle crunches
• Side-lying leg raise (10 reps on each leg)
• Overhead dumbbell press
• Seated Russian twists

Even after you’re healed and cleared to work out at a normal pace, it’s important to ease back into your regular routine. Don’t be afraid to make modifications to certain exercises and make sure you stretch or foam roll after each workout.

How Can I Prevent Future Knee Injuries?

Strengthening your knees and the surrounding muscles is the most important thing for preventing future knee injuries. Once you have recovered from your initial injury, you can begin to focus on strengthening those muscles. Those with knee pain should aim to keep their lower body muscles strong and mobile because avoiding exercise altogether can weaken your lower body and cause even more pain in your knees. Professionals recommend focusing on single-leg exercises in order to ensure you aren’t compensating with your non-affected leg. 

Contact Campbell Clinic

Before you do any exercise after an injury, it’s wise to get approval and recommendations from your physician. Schedule an appointment at Campbell Clinic to develop a safe workout plan for your knee recovery.

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Written by WebMD Editorial Contributors

In this Article

• Top Exercises for Knee Pain
• Safety Considerations

The knee is one of the largest and most complex joints in the body, so it’s not surprising that knee pain is common. The activities of daily life can take a toll on your knees. Walking places stress equal to 261% of the body’s weight on the knees. Going down stairs creates pressure equal to 346% of the body’s weight. No wonder that knee pain triggers up to 40% of physical therapy visits. 

Much joint pain is a consequence of aging and osteoarthritis, but persons of all ages can experience knee pain. Weak muscles, tight muscles, or muscle imbalance may cause pain around and under the kneecap, often called anterior knee pain. Inflamed tendons can also cause the knees to hurt. 

Exercise is the best treatment for most arthritic knee pain. It can also help other types of knee pain. You should not try to correct your knee pain with exercise if you have experienced a pop in your knee. Other signs that you need to see a doctor include a knee that swells, buckles, or locks up. 

Low-impact exercises like stretching, swimming, and water aerobics are good for relieving knee pain. Using an exercise bike or elliptical trainer can help, too. In addition, try these therapeutic exercises that you can do at home:

Clamshells

This exercise is simple to do but can pay big dividends. As you get stronger, step up this exercise by using a resistance band just above the knees.

Step 1: Lie on your side with your hips stacked and knees comfortably bent.

Step 2: Keeping your feet together, lift the top knee up, mimicking the movement of a clamshell opening. 

Step 3: Hold the position for a few seconds, then slowly lower the knee back down. 

Try for 15-20 repetitions on each side. 

Straight-Leg Lift

Perform this exercise on the floor, not on a bed or other soft surface.

Step 1: Lie on your back with one leg bent at about a 90-degree angle and the other leg straight. 

Step 2: With thigh muscles tight, raise the straight leg about a foot off the ground and hold.

Step 3: After a few seconds, slowly lower the leg back to the ground. 

Step 4: Do several repetitions with the same leg before switching to the other side.  

Your level of strength will influence how many repetitions you can do. Start with a few and work up gradually. 

Sit/Stands

Be sure to use a sturdy chair for this exercise.

Step 1: Sit slightly forward in a chair with your feet about shoulder-width apart.

Step 2: Slowly stand up without using your hands.

Step 3: Reverse the motion and sit down.

Step 4: Repeat as many times as you can.

Try for three sets of this exercise.

Step-Ups

This exercise requires something to step up on. You should start with a step of 6-8 inches. If you don’t have a step platform, you can use a stair step. 

Step 1: Stand in front of the platform and put one foot securely on it.

Step 2: Step up on the platform and let the other foot come off the ground and dangle loosely. 

Step 3: Lower the hanging foot to the ground and step down.

Step 4: Repeat with the other foot, then alternate sides until you have completed the desired number of repetitions.  

When you can do this exercise easily, you can make it tougher by holding small hand weights. 

Glute Bridges

The glutes are a group of muscles in the buttocks that affect the movement of the knee. The glute bridge is a great exercise that targets them but also involves other muscles of the leg. 

Step 1: Lie on your back with knees bent and feet about shoulder-width apart. Relax your arms with palms up away from your body.  

Step 2:  Slowly pick your hips off the floor and push them up until your body forms a straight line from knees to shoulders. 

Step 3: Hold the position for a few seconds, and then slowly lower your hips down to the floor. 

Good form is important for this exercise. Don’t arch or round your back. Keep your hips, knees, and feet in a line.

These knee exercises are simple and safe for most people. Some other exercises, such as squats and lunges, can strengthen the knees but can also injure them if not done correctly.  

When doing knee exercises, start with a low number of reps and move up gradually. If you have pain with any movement, stop. If your exercise program makes you so sore that you have trouble moving the next day, you are overdoing it. Gentle stretching after you exercise will help keep muscles flexible.

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How to train with a knee injury

A fresh translation of Lee Boyce’s text on how to train with the “worst injury in the world” – a knee injury.

Worst injury in the world

This happened to me while playing basketball in 2017: a bilateral torn patella. Translating into an understandable language – a complete separation of the main tendons covering the knee joints, on both legs at once. Therefore, my whole subsequent life from that moment taught me to determine what is good for the knee and what is bad.

Here are 6 lessons I learned from this experience. Check it out if you have also had injuries or problems with these joints.

1. First things first, the hamstrings

The biceps femoris, although not attached to the patella itself (like the quadriceps), plays a huge role in stabilizing the knee. Everyone thinks about big and powerful quads first, forgetting that only with developed and strong antagonists can we work in a full range of motion and lift huge weights.

Whether you’ve had an injury or are yet to ( is a translator’s joke – approx. Zozhnik ), break the system and start training not with a basic squat, but with leg curls, reverse or regular hyperextensions.

There is no need to sort out the load here, your task is to properly warm up the biceps of the legs, pumping more blood into them. Do a few low to medium intensity multi-rep sets.

2. Work on inner strength (thigh surfaces)

The adductor, gracilis and sartorius muscles are located on the inner surface along the femur. When injured or dysfunctional, they can become too tight and interfere with the normal functioning of the knee joint, exacerbating the problem.

My quadriceps were literally torn off, so the poor “tailor” had to work instead of the wide medial (lateral bundle of the quadra). This led to her overstrain, contraction and swelling.

It is clear that such a muscular imbalance does not improve the health of the knees. If you have not yet had an injury, but the muscles of the inner thighs are tight or weak, then sooner or later it will be.

The first part of the problem is solved by working out soft tissues (massage with a roller or ball).

Gently stretch after massage to restore normal muscle length.

If the adductors and synergists are simply weak, then include more unilateral exercises (performed on one leg), squat and pull in a wide stance in the program.

3. Prepare your hip flexors*

*Hip flexors are pelvic muscles, not to be confused with hamstrings.

The quadriceps and pelvic girdle muscles work in concert in many exercises, and usually the lower joint of the limb is dependent on the upper. Some elbow injuries are due to dysfunction of the shoulder joints, as is the case with the knees. Sometimes problems with them arise because the hip flexors are in poor condition.

For example, the health of the knee joints and the lower back depends on the state of the lumbar muscle. Due to the fact that we now spend a huge part of our lives sitting, the pelvic muscles also lose their tone. You can awaken them with the same rolling balls / rollers and stretch marks.

Incorporate a few simple movements into the warm-up and cool-down, such as lunge walking with a twist of the body:

Over time, add strength exercises on the knees, such as one-way barbell press:

Contract your glutes and abs harder to increase the effectiveness of the exercise.

4. Sit on the leg press machine

If you have had knee problems for a long time, then you already know that it is almost impossible to work your legs painlessly. Stoned lifters squat through pain to the last, to the operating table. But the hard truth is that the squat just isn’t for everyone due to individual differences in body build, leverage length, past injuries, and so on. Yes, imagine, a “good” and “mandatory” exercise can be harmful.

But the leg press machine gives you more freedom : you can choose the angle of the body (and generally eliminate the load on the spine) and the position of the feet, the movement can be started from the bottom point (that is, choose the appropriate weight for the concentric phase of the movement).

I spent most of my recovery time on this machine. While he himself could not bend his legs at the knee joint further than 90 degrees, the weight gently pressed, helping to increase the amplitude of movement.

So do not hesitate to press the legs, even if there were no injuries and no, the knees will only be healthier.

5. Fix on the negative movement

To jump well, you must be able to land well. To run sprints – slow down. And in order to lift large weights, you need to lower them qualitatively.

The negative (eccentric) phase of any exercise is almost always more important than the positive (concentric) – unless, of course, you are interested in technical skill and health. The faster you lower the projectile, the more you need to tighten your muscles in order to stop the movement in time and move on to the ascent.

Eccentric training is especially useful in case of injury. You can use more weight to go down than to go up, and work “harder” while you’re weak. Or gradually restore a normal range of motion.

For the top, of course, negatives are easier to do, but you can think of something for the legs, for example, Christian Tibado teaches you to press with two legs and lower with one: : lift the weight with both, lower with one.

6. Get the Right Angle

If you can’t get over your hatred of machines and give up on the squat and deadlift, modify them to reduce the stress on your knees. And I don’t mean the stance or body position, but the placement of the projectile and the load vector.

Axial load causes more stress on the knee joints than appendicular load. Can not understand anything? Scissors (lunge squat) with a barbell on the back is worse for the knees than with dumbbells in the hands (for the same total weight).

In the case of a back squat, it is better to move the load closer to the pelvis using a curved bar:

Try squats, deadlifts and lunges with a barbell fixed at one end to the floor: almost vertical and it makes life easier for the knees.

To work the muscles of the back surface, add pull-downs between the legs, the horizontal load vector of which is also extremely useful for the knee joints:

Source: t-nation.com

2 Article for fragile “lifters”. Or 21 safe exercises.

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How to exercise if your knees hurt

July 26, 2020

Sports and fitness

Strength and cardio exercises can be useful, but only under certain conditions.

Iya Zorina

Author of Lifehacker, athlete, CCM

Inflammation and pain in the knees can occur for various reasons, ranging from injury to degenerative changes in articular cartilage. In some cases, complete rest is required for recovery, and physical activity can aggravate the condition. Therefore, before choosing a training regimen, consult with a therapist and narrow specialists and get a diagnosis and treatment plan.

There is a good chance that your doctor will allow you to exercise: in some conditions, such as osteoarthritis, physical activity is not only possible, but also indicated. Below we will tell you how training helps to improve the condition of the knee joints and how to do it so as not to harm yourself.

What training can do for you

A common cause of knee pain is osteoarthritis, a group of diseases that affect various joint structures. It can affect any joint, but at 92% of cases affect the knees.

Symptoms of osteoarthritis include knee pain that improves with rest and worsens with physical activity, such as walking or climbing stairs. Also in the morning there may be stiffness, a feeling of viscosity in the knee.

Pain causes people to avoid any physical activity. However, this only aggravates the condition, leads to weight gain, weakens muscles, and can cause fear of movement, anxiety and depression.

Both aerobic and strength training reduce knee pain, improve knee function and gait.

The exercises do not specifically affect the knee joint, but strengthen the muscles around it. Strong leg muscles help support the knee, which reduces pressure and strain on the joints. Moreover, exercises performed with good technique help restore correct joint biomechanics, normalize muscle arousal patterns, reduce pain and reduce cartilage degradation.

When not to start exercising

First of all, you should not start exercising if your doctor categorically forbids you to do so. If you are not sure of his qualifications, get advice from several experts: their opinions may differ.

Before you start training, assess your condition. You should not practice if:

• the knee is swollen;
• you feel pain even at rest;
• pain makes you limp;
• the joint feels warm, the skin over it is reddened;
• pain lasts more than two hours after exertion and worsens at night.

If you experience these symptoms, you should always consult a doctor.

How to do strength training

Strength training is weight training. As a rule, these classes mean working with a barbell and dumbbells or on simulators, but you can get a good load at home. You can train with your body weight or with compact equipment – expander bands and leg weights.

What exercises to perform

The main task of strength training is to evenly pump the muscles, but at the same time not create excessive stress for the knee joint. Here are a few movements that you can perform without the risk of injuring your knees.

Squats

Squats perfectly pump the quadriceps – the muscles on the front side of the thigh, load the buttocks and core muscles, teach the correct body position. Even deep squats do not harm the knee joint, but only if they are performed with perfect technique.

Learn 👇

• How to do barbell squats to get results, not problems

If you’re not sure about your technique, start by squatting in a limited range – on a chair.

Stand next to a chair with your back to it. Place your feet shoulder-width apart, slightly turn your socks to the sides. Keeping your back straight, push your pelvis back and sit on a chair. Get up from your chair and repeat the exercise.

After a few workouts, try removing your chair and squatting until your thighs are parallel to the floor. Gradually increase the range of motion and bring it to the point where you can keep a straight back, keep your heels off the floor and keep your knees together during the lift.

You can also add water bottle weights or dumbbells over time. You can also get heavier with an expander if you hook it on your feet and throw a loop around your shoulders.

Stepping

Another good quadriceps exercise. Find a small rise about 20-30 cm high (about 50 cm in the video). Place one foot on a raised platform and climb up onto it. Make sure that the knee does not turn inward – direct it clearly forward or slightly turn it outward.

While walking, try to keep the body straight, do not lie on your stomach on your knee. Alternate legs every other time: one step from the right foot, the next from the left. Gradually, you can increase the height of the stand up to 50 cm, and also take weights – dumbbells or water bottles.

Lying Leg Extension

This exercise is great for pumping the quadriceps. Lie on your back, stretch one straight leg, bend the other at the knee and place your foot on the floor. Under the knee of a straight leg, place a roll of a folded towel under the knee. While tensing your muscles, fully straighten your leg at the knee and fix the position for 2-3 seconds. Relax and repeat.

Glute Bridge

This exercise pumps the buttocks and the back of the thigh. Lie on your back, bend your knees and place your feet on the floor. Straining the buttocks, unbend until the hip joint is fully extended and come back. Over time, you can complicate the exercise – add weight by placing a heavy object on your hips like a canister of water or put your feet on a stand about 20 cm high.

Lying leg curl with expander

Photo: Alexander Starostin

This exercise pumps the muscle group on the back of the thigh. Hook the expander to a stable support not high from the floor. Lie on the floor on your stomach and loop over the ankle of your working leg. Overcoming the resistance of the expander, bend the knee and unbend back.

Leg Abduction with Expander

This exercise pumps the gluteus medius muscles. Hook the expander to a stable support at ankle level. Turn sideways and loop the band around the ankle of the leg that is farthest from the support. Take your leg away, stretching the expander, and bring it back.

Make sure that the body does not move, the back remains straight, the hips and shoulders do not warp. You can do this exercise with both long and short bands. In the latter case, put on an elastic band on both ankles and move your leg to the side.

Walking with an ankle band

This exercise works well on the gluteus medius and helps to stabilize the knees. Put the elastic on your ankles and place your feet shoulder-width apart, stretching the expander. Take a step to the side, then substitute the second leg and repeat. Watch the position of the knees – do not let them turn inward.

Take an equal number of steps in both directions. For example, if you need to complete 10 steps in a set, do five to the right and five to the left to pump both legs evenly.

Exercises to avoid

These movements place excessive stress on the joints:

• Leg extension on the machine. During this exercise, a large shear force is applied to the knee, and the anterior cruciate ligament inside the joint is under significant stress.
• High jumps . Due to sudden movements and shock load on the joints, they can increase pain in the knees.
• Forward lunges . This exercise can be called conditionally dangerous, since it does not harm the knees while observing the technique. So if you want to add lunges to your program, first make sure you do them right. In any case, it is better to perform lunges from a place back – this execution reduces the shear force and is considered safer for the joints than lunges forward and in penetration.

How often to train

Train twice a week with at least 24 hours rest between sessions – you can add cardio on other days. Perform exercises in 2-3 sets of 13-15 repetitions. Select the load in such a way as to perform the required number of repetitions with the correct technique.

As strength and endurance increase, increase the load on the muscles. You can change the exercise to a more difficult one or add resistance – a tighter expander, weighting in the form of dumbbells or other heavy objects. You can also increase the number of workouts to three per week, and repetitions – up to 15-16 times.

How to do cardio

Aerobic exercise, also known as cardio, is exercise in which your body uses oxygen for energy. Breathing and heart rate increase, but at the same time, the muscles have enough oxygen to maintain a given intensity for a long time.

Exercises to do

For people with knee problems, non-impact cardio is suitable: brisk walking, exercise bike, swimming, water aerobics, climbing stairs. Avoid running and jumping cardio as these activities provide high impact and can aggravate joint problems.

How often to exercise

Aim for 150 minutes of aerobic activity per week. For example, you can work out for 30 minutes a day, five days a week, and rest on weekends. Or practice every day for 20-25 minutes.

If you’re running out of time, try splitting your workout into several parts. The main thing is that one segment lasts at least 10 minutes. As endurance builds, increase session time to 30-45 minutes at a time.

Other things to consider

Here are some tips to help you avoid deterioration and get only the benefit from any exercise:

• Track your condition before, during and after training. If the pain increases, stop the exercise and rest the legs.
• Do not endure pain for long. Discomfort should resolve within 24 hours of exercise. If they remain, cancel the workout and consult a doctor.
• Start small and build up gradually. When it comes to cardio, you can start with 10 minutes of work and add 5 minutes a week. In the case of strength training, increase the weight by no more than 5% per week and do not change several training parameters at once: add either weight or difficulty or number of repetitions.
• Warm up before your workout. The higher the temperature of the muscles, the easier it is to move, less pain and stiffness.