If you have knee pain, your druthers are probably to stay off of the knee as much as possible and give it a rest. However, patients who have suffered a knee injury, are recovering from knee surgery, or have chronic knee pain due to arthritis or other issues are encouraged to stay active in order to avoid atrophy and to foster proper blood circulation.
Let’s talk about how you can stay physically active despite having a knee problem, and where you can go for an efficient medical evaluation and treatment that works to alleviate your knee pain on a long-term basis.
Start Slowly
Easing into physical activity will help to avoid injury. Light exercises such as walking, cycling, and swimming are very beneficial to the joints and can provide just enough exercise without applying too much exertion on them.
As an idea: Start with 15 minutes of walking daily, and gradually build up to 30 minutes or more as you gain strength. Do not push yourself beyond the point of pain, though. If you feel pain or discomfort, do not continue with the activity – try something else that doesn’t put the same pressure on your knee joints, such as swimming.
Choose Low-Impact or No-Impact Activities
Swimming is considered no-impact exercise, because it doesn’t put direct pressure on your knees, ankles, and hips. Exercises in the water put less strain on your joints due to the buoyancy. A study published in the American Journal of Physical Medicine & Rehabilitation found that women with rheumatoid arthritis (RA) noticed considerable relief from their arthritis pain after 16 weeks on a swimming program.
Low-impact activities are also easy on the knees, so patients with knee problems are recommended to try walking, cycling (either riding your bike around the neighborhood or “spinning” on a stationary bike), or playing golf. Avoid high-impact activities such as running, jogging, tennis, or basketball.
Always Warm Up and Cool Down
Warm-up stretches get your heart rate going and keep your muscles flexible and less prone to injury. Warm muscles also can help to support the knee joints much more effectively during movement of any kind. Similarly, cool down after engaging in activity in order to provide your body with a natural segue from movement to rest.
Avoid Hard Surfaces When Walking for Exercise
Walking on concrete, hardwood floors, or asphalt is bad for the knee joints. You need shock absorption when you exercise, so opt for walking on the grass or on dirt paths as much as possible.
Knee Specialists in San Antonio, TX
Our knee doctors here at the Center for Orthopaedic Surgery and Sports Medicine diagnose and treat patients with any type of knee issue, from arthritis to a torn meniscus to a torn ACL. Our rehabilitation specialists will guide you in the gradual process of getting your knee back into good working order once again.
If you have any questions or would like to schedule an appointment with one of our experienced knee specialists, contact our friendly staff today by calling us at (210) 692-7400 or by filling out our easy-to-use online request form now. We look forward to serving you!
