What Are The Best Gym Exercises for Knee Arthritis?
If you have knee arthritis and want to continue your gym routine, it’s essential to choose exercises that promote safety and healing. In this post, we will explore the best and safest knee arthritis gym exercises, even if squatting isn’t an option for you. These exercises aim to enhance your strength and flexibility while minimizing discomfort.
Cardio Exercises for Knee Arthritis
Starting with cardio, low-impact options are ideal for those with knee arthritis. The recumbent bike stands out as a top choice. It allows for a full range of motion in your knees while providing back support, making it suitable for individuals with lower back issues.
Why Choose a Recumbent Bike?
- Promotes blood flow, aiding cartilage healing.
- Encourages synovial fluid release, which lubricates joints.
- Ideal for warming up before resistance training.
Upright bikes are also beneficial, but the lack of back support may pose challenges for some. If you have stiff knees, the recumbent bike remains the better option.
Elliptical Machines
The elliptical machine offers another excellent low-impact workout. While weight-bearing can be uncomfortable for some, it is effective in stimulating cartilage growth.
For those with severe arthritis, consider a seated elliptical or seated stepper for added comfort.
Strength Training Gym Exercises for Knee Arthritis
Strength training can be beneficial for those with knee arthritis. For individuals who cannot perform squats, several weight machines can help build strength without excessive strain.
Using the Leg Press Machine
The leg press machine allows you to work through a comfortable range of motion. It’s crucial to push through your whole foot evenly, avoiding excess pressure on your toes to minimize knee compression. Aim for a repetition range of 6-10 to build strength effectively.
- Consider doing one leg at a time if one leg is weaker or more painful.
- Adjust the weight as you progress; if you can do more than ten repetitions comfortably, increase the load.
Knee Extensions
Knee extensions (also called leg extensions) are often debated among physical therapists. While they can put pressure behind your kneecaps, they may still be a good option for those who cannot perform squats. The patellofemoral (kneecap) compression force is greatest when your legs are fully straight. Therefore, if you experience pain when doing a leg extension, limit your range of motion to a pain-free range.
Leg Curls for Hamstring Strength
Leg curls, whether seated or lying, strengthen the hamstrings. The seated leg curl may be preferable for those with knee arthritis due to ease of access and reduced compression forces on the kneecap.
Functional Movements: Romanian Deadlifts
While focusing on machine exercises, the Romanian deadlift is an excellent free-weight movement for those who cannot squat. This exercise emphasizes hip hinge movements, minimizing knee strain while effectively targeting the hamstrings and glutes.
The Worst Exercise for Knee Arthritis
Contrary to popular belief, running is not necessarily the worst exercise for knee arthritis. Research indicates that among people with knee arthritis, runners are less likely to progress to knee replacement compared to non-runners. However, if you are new to running, it’s best to start cautiously.
So what’s WORST exercise for knee arthritis?
Skipping exercise altogether. Any form of movement is better than none, so find a mode of exercise that you enjoy and get started. When you pick a form of exercises that you enjoy (or at least don’t hate), you’ll be more likely to stick to it.
Conclusion
Incorporating safe and effective exercises into your gym routine can help manage knee arthritis and improve your overall function. Whether you opt for cardio options like the recumbent bike or strength training with machines, the key is to listen to your body and choose movements that feel good. Remember to consult with a physical therapist for personalized recommendations tailored to your needs.