Exercising with Bad Knees: Fat Loss and Muscle Gain Program Tweaks (2023 Updated)

Knee pain is a common phenomenon, especially common among elderly. It can range from mild to excruciating, and one common cause for knew pain is arthritis. And while arthritis is a more severe disease which should be treated professionally, knee pain can also be the result of daily activities. For example, if you regularly lift heavy objects or stand in one spot for too long, you’re likely to experience knee pain.

A direct impact of any sort to the knee or abnormal knee movement often leads to a sprained knee ligament. Trouble in walking, Edema, or general discomfort could be indicators of knee sprains, and you should contact a health practitioner in that case.

Do you like to play sports such as basketball or football? To the point where you exert too much pressure on your body?

This may lead to Tendonitis! It occurs when a muscle in your body is stretched excessively. Activities such as running, jumping, or cycling may be the reason why your knees hurt. This is because such activities put strain on your muscles.

If you’re worried about how to exercise with a bad knee to lose weight, then I have just the solution for you!

It’s actually true that you can still exercise with bad knees. All you need to know are the tips and tricks, and we’ve gathered plenty in this article. Below you will find some of the best weight loss exercises to add to your routine if you have bad knees.

Swimming with a bad knee might seem like a bad idea, but in reality, it isn’t. In fact, swimming is one of the rare exercises that work most of your body parts at the same time. Sure, it might seem difficult with knee pain at first, but your body eventually gets used to the activity.

Interestingly enough, swimming can burn up to 10 calories in a minute. So if you want to exercise with knee pain to lose weight, then this particular exercise will be the best for you.

Have you tried speed walking? It’s an effective way to improve health, but before you try it, you need to have the right walking shoes. These will help you feel comfortable in your step. In addition, you need to be careful about not putting too much pressure at once. Make sure to get into a comfortable pace at first, and only then gradually increase your speed.

Cycling is another cardiovascular exercise which is largely regarded as an excellent fat-burning activity. It can actually improve the flexibility of your knees while also giving you relief from pain at the same time, not to mention that it can may help increase your overall strength and stamina.

Here are a few things to remember when riding a bicycle with a bad knee:

• Make sure to stick to a flat ground level when riding bicycles outdoors.
• Try not to strain too hard while cycling, therefore bike at a speed that doesn’t require too much effort from your knees.
• Adjust the seat of the bicycle according to your comfort. Being seated too high or too low can put pressure on your knees.

If you want to learn how to exercise with bad knees to gain muscle, you should give rowing a try. It reduces the stress on your knees, and works out your both arms and legs. As a result, your core may improve, which is always a plus.

Speaking of muscle gain, here are some exercises that are perfect if you have bad knees:

• Leg press
• Hamstring Curls
• Calf Raise

This one will teach you how to exercise with knee pain to gain muscle fast.

Leg press is a type of workout that targets the muscles in your legs, it also simultaneously helps in training the quadriceps and hamstrings. Even if you have knee difficulties, this is a wonderful way to strengthen and exercise your legs.

On the other hand, hamstring curls involve actively using the muscles at the back of your thighs to elevate your lower leg. Throughout this motion, you get to engage your cripple and backside, which in the end, makes them stronger. With strong cripples, you are less likely to injure your knees or have knee discomfort.

And speaking of the best exercise for muscle gain with bad knees, we finally get to the calf raise. It’s a type of workout that targets the muscles below your knees.

Even with knee difficulties, you can expect a good calf raise to strengthen your lower leg muscles. They are vital for improving calf strength, endurance, and explosiveness. In turn, your mobility, flexibility and stamina are also improved.

Calf raises also stretch and make the plantar muscles of the foot more flexible, which demonstrates the huge advantage of this exercise.

Calf raises maybe done either with or without weights. Climbing the stairs is also a great option for practicing calf raises.

While exercising with bad knees can prove extremely beneficial for your muscle gain and strength, there’s no guarantee that they will improve your knee pain. It’s important to consult with a doctor first before exercising with bad knees so they can assess to what extent can you exercise, of course taking into account your current condition. Safety should be your first priority, therefore always consult a doctor or a physician before taking the next steps in your exercise routine.