As winter wraps its icy embrace around the Greater Detroit area, those with arthritis, or chronic knee pain, may be tempted to move less. Although this may seem counterintuitive, when it comes to dealing with knee pain, motion is lotion. Moving more will actually help reduce your knee pain.1
Discover knee-friendly activities that will protect your joints and keep you healthy this season!
Indoor Cycling: Pedal Your Way to Knee Health
Explore the benefits of indoor cycling, a joint-friendly alternative to outdoor biking. Stationary bikes provide a smooth and controlled workout that enhances cardiovascular fitness without subjecting your knees to the impact associated with outdoor cycling.
Treadmill: Walk Your Joint Pain Away
Walking on a treadmill can provide a low-impact cardio workout that can improve your endurance, burn calories, and strengthen your leg muscles and joints. You can increase the intensity of your workout by increasing the speed or the incline according to your fitness level and goals, but don't go too fast or too steep.
Swimming: Dive into Joint-Friendly Exercise
Embrace the warmth of an indoor pool to experience the benefits of buoyancy that water provides. Swimming is a fantastic low-impact exercise that engages multiple muscle groups without putting excessive stress on your knees. Water aerobics and swimming laps are excellent choices to maintain cardiovascular health while being gentle on your joints.
Gentle Strength Training: Build Muscles, Protect Joints
Incorporate gentle strength training exercises into your routine to build muscle around your knees. Consult with your orthopedic surgeon or a fitness professional to create a personalized strength training plan that caters to your specific needs and ensures the safety of your knee joints.
Yoga: Strengthen and Stretch Your Knees
Yoga is a low-impact exercise that can improve your flexibility, mobility, and stability. It can also reduce stress, anxiety, and inflammation. Yoga poses that are good for your knees include the bridge pose, the chair pose, and the warrior pose.
Maintaining an active lifestyle during the winter months is crucial for overall knee health. Before embarking on any new exercise regimen, consult with your healthcare team to ensure that your chosen activities align with your unique conditions.
Dr. Eddie El-Yussif is a Board-Certified Fellowship-Trained Orthopedic Surgeon and Fellow of the American Academy of Orthopaedic Surgeons specializing in Knee Surgery at Henry Ford Health, serving the greater Detroit area.
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