Simple Exercise Modifications for Knee Pain
Understanding Exercise and Knee Pain
There are many things to enjoy about getting older, but, one of the downsides of life after 50 is the aches and pains that inevitably come. For many people, knee pain is a day-to-day hassle. Even if you've always stayed at a healthy weight and remained active, the pounding that your joints take over time adds up.
Sometimes the pain can come from arthritis, which leads to joint stiffness and pain, or it can just be the result of having had an active, athletic youth. Other times, knee joint pain can come from carrying a bit too much weight.
Why Exercise When You’re Dealing with Pain?
Building strength in your lower body has many benefits. Because the quads, hamstrings and buttocks are some of the largest muscle groups in the body, strengthening these muscles means a quick route to high calorie burns. Lower body strength training can also increase your balance and help you enjoy your day-to-day activities with fewer aches, pains, and fatigue. The unfortunate thing about lower body strength training is that many of these exercises can be painful for those with knee mobility issues.
However, you don't have to allow knee pain to sideline you from living a full, active life. You can still participate in lower body strength training even with knee pain if you know how to do it right. Exercise modifications that help with knee pain can keep you strong and active, allowing you to build muscle in your lower body pain free.
Exercise Knee Pain Free with These Workout Modifications
Coach Lindsay demonstrates modifications for common exercises that may aggravate a painful knee. This at home workout is great for those with knee mobility issues and knee pain because these simple modifications can help you continue exercising even on days when your knees are aching.
Remember, exercise modifications are not "less than" or a cop out. You will get the exact same benefit from the exercise, but you will do it in a way that will protect your joints from damage and your knees from pain. Practicing these modifications will make your at home exercise plan progress in a way that is safe.
Knee Pain Modifications for Lunges
Typical lunges start with the feet together, about shoulder-width apart. Then, you'll take a step back with one foot and drop the body straight down, bending both front and back knees. You can then come back up and put your feet together.
To modify for knee pain, you will start with both feet shoulder-length apart, and then take a step back with one leg with the knees slightly bent, dipping down only as far as is comfortable for you. The heel does touch the ground as you do the motion. Then, come back to starting position. This modification allows for less strain in the knees while still gaining the benefit of a lunge.
Knee Pain Modifications for Squats
Again, the typical squat begins with both feet shoulder width apart. Then, you would sit back, bending the knees, with your weight on your heels. The legs will be at a 45 or 90-degree angle. Hands can go to your sides or be extended out in front of you. Then, you should stand back up.
To modify a squat, you have several options.
One option is for you to start with shoulder-width feet and arms extended out in front of you. Then you'll just lightly sit back, bending the knees only a little bit before coming back to a standing position.
Another option for modifying a squat involves using a prop, like a chair or the back of a sofa. Stand parallel to the back of the chair with feet shoulder width apart and hands lightly holding the chair back for support. Then, perform the squat as deeply as it is comfortable for your knees. This allows you to take some of the force and pressure off of your knees and transfer it to your upper body.
A third option is to use a chair to modify a squat. Set your chair up so that it is directly behind you and, with feet shoulder width apart and arms extended, slowly, with control, lower yourself until your bottom is in the chair. Then, slowly stand back up.
Knee Pain Modifications for Calf Raises
Calf raises are excellent exercises for building the calves as well as the hamstrings and buttocks. Typical calf raises involve you standing with feet hip width apart and then raising up on your tiptoes, holding the movement at the top, and then slowly lowering yourself down.
To modify a calf raise, you can use a chair. Sit in the chair on the front edge of the chair seat, with core muscles engaged. Then, with feet shoulder width apart, raise your feet up onto the toes, holding the movement for a moment. Then release the movement and repeat.
Knee Pain Modifications for Floor Exercises
Many exercises on the floor, like a cat-cow exercise, can be agonizing for those with knee pain. Here are some tips for those kinds of exercises:
Use a chair - Rather than getting on hands and knees on the floor, simply stand, bend at the waist and put both hands on the seat of a nearby chair, holding onto the edges. This way, you can do the exercise without having to bend your knees at all.
Padded mats or a pillow- You can place a padded mat or a pillow under your knees to provide additional cushioning between your knees and the hard surface.
More Pain Free Workouts with Mighty Health
Mighty Health is your one-stop shop for all things healthy for those over 50. Whether you are looking for at home workouts for those who have joint pain or an exercise plain that is tailored for your specific physical needs, we have exactly what you need. Additionally, you can be matched with your own personal health coach who will give you instruction on how to reach your individual health goals. If you need recipes, nutrition plans, a daily workout, or just encouragement to keep going when things get tough, your Mighty Health coach will be there for you to help you live an active, pain-free life.
