It’s still possible to overdo it with walking, even though it’s a low-impact exercise. Stay close to home when you’re getting started and head back if your knees bother you. You could also walk on a treadmill or just pace around your home. This all counts.
This also works as a good stretching activity, so you can do it as part of your exercise routine or as a warm-up.
For a full workout, do 2-3 sets of this exercise. This exercise will strengthen your gluteus maximus, which will improve your overall knee health. [5] X Expert Source Steve Horney PT, MPT, MTC, CSCSLicensed Physical Therapist Expert Interview. 27 March 2020. There is also a variation of this exercise where you lay on the floor instead of sitting in a chair. Lay on your back with both legs bent and your feet a few inches from your hips. Then lift one leg at the knee to complete a set before switching legs. [6] X Research source When you get stronger, you can combine leg raises and quad contractions. Raise your leg and when you reach the top of your motion, squeeze your quad and hold it for a few seconds.
Keep your knees close together for this exercise. The point isn’t to pull them apart.
Don’t use your arms to lift yourself. Make sure all the motion comes from your hips. When you feel stronger, you can wrap an exercise band around your knees while you’re doing bridges. You’ll have to focus on preventing the band from pulling your legs together, which strengthens your leg muscles and tendons. You’ll be more comfortable if you do this exercise on a yoga mat or carpet.
When you’re feeling stronger, you can do this exercise with weights in your hands. There are lots of lunge variations, so don’t be afraid to mix some of these into your workout.
If you’re feeling strong enough, you can do squats without leaning on the wall. You can also hold weights in your hands for more of a workout.
Only use the chairs for balance and don’t lean on them too hard. Otherwise they might tip. You could also do this without chairs if you have good balance. [12] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Make sure the platform you’re stepping onto is stable. If it wobbles or falls, you could get hurt.
Old running shoes lose their cushioning and could cause joint pain. If your shoes are worn-out and your knees are hurting, it’s probably time for a new pair.
You could also do other cardio activities like jumping jacks or jumping rope as a warmup. Any activity will work as long as it gets your heart rate up and makes you break a light sweat.
Quad stretch: Stand with your feet shoulder-width apart. Bend one of your knees to bring you foot up towards your buttocks. Grab your foot with your hand and press it against your glute. Hold the stretch for 30 seconds, then lower it slowly and switch legs. Hamstring stretch: Sit on the floor with your feet straight in front of you. Lean down as far as you can and try to touch your toes. Keep your back straight and don’t round it. Hold this position for 30 seconds.
A stationary bike or treadmill are great low-impact activities if you want to stay home. You can still do some light running if you have knee pain, as long as it doesn’t make the pain worse.
Try stopping and stretching for a few minutes if your knees start hurting. Start the exercise again slowly. If the pain comes back, then skip this exercise for today.
You can also ice your knees 3-4 throughout the day, whether or not you exercised. This helps get rid of any residual inflammation that might be causing pain. Don’t use an ice pack without wrapping it in a towel first. This could cause frostbite.
