How to exercise with a knee injury

1 min


Knee injuries are part and parcel of life, and even if you are healthy, you should know how to exercise with a knee injury.

If by chance you have injuries, then there are only three ways you can successfully exercise without damaging or aggravating the knee injury.

  1. Swimming
  2. Floor or bench exercise.
  3. Hands and upper body exercises

1. Swimming

Swimming is your only exercise choice when you have a knee injury.

It is the most strenuous workout, yet puts the least amount of stress on your joints and ligaments especially your knee.

Some of the benefits of swimming include the following:

  1. Flexibility
  2. Best workout
  3. Improves cardiovascular health
  4. Boosts energy
  5. Antidepressant
  6. Tones leg muscles
  7. Increases height
  8. Engages arms
  9. Improves posture
  10. Engages core
  11. Improves skin
  12. Flushes out toxins
  13. Confidence

2. Floor & Bench Exercises

There are many floor and bench exercises you can engage in when you have a damaged knee.

Some of them include.

  1. Mountain climbers
  2. Bicycles
  3. Oblique crunch
  4. Situps
  5. Russian twists
  6. Leg raises

Each of these exercises has its own different variations, which you should try out.

For me, the most effective abdominal workout, among these many options is a variation of the leg raise, which is called bench leg raise.

The bench leg raise targets the back muscles and all the muscles of the abdomen.

In fact, it is so harsh, just doing 50 a day, can make you feel as if your abdomen, is on fire.

But the good thing about this workout is the fact that it works wonders on the definition of the abdomen.

Since it strengthens the core, it indirectly improves bowel movements, which also aids in the digestion of food, and weight loss.

3. Hands and Upper Body Exercise

The final option for people with knee injuries is to train their hands (particularly their shoulders0, and upper body.

Some exercises that help achieve this include:

  1. Pull-ups
  2. Pushups
  3. Pulldown

These exercises also are known as calisthenics, makes use of the arms to move the entire weight of the individuals.

Like all things in life, the beginnings are always slow, but the shrew should not despise their humble beginnings, as the lessons they learn from this stage in the workout, will help them later on.

Start with simple versions of the exercise like pushups to build strength.

After the body has adapted and has become strong enough, harder versions like the pull-up can be incorporated into your workout regimen.

For those without injuries, you can check out this post about how you can lose 30 pounds in 30 days.


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