Be careful! These exercises can make your knee pain worse

We are always told to exercise and eat right to be healthy. Some of us take this advice seriously, others don’t. In general, exercising can not only help to maintain healthy weight but also keep you away from certain diseases or health conditions to an extent. But can you still exercise if you have knee problems? The answer is yes! You just have to look for exercises that won’t put pressure on your knees. So, let’s find out which exercises to avoid with knee pain.

Health Shots connected with Dr Vivek Mahajan, Orthopedic and Joint Replacement Surgeon, Indian Spinal Injuries Centre, New Delhi to find out about workout and knee pain.

Common knee problems in women

Women are predisposed to a variety of typical knee disorders due to their anatomy and lifestyle, says the expert. Excess weight as well as lack of muscle flexibility and strength might trigger knee pain too. Some of the knee problems that can cause a lot of discomfort are:

1. Patellofemoral pain syndrome

Dr Mahajan explains that overuse or misalignment of the kneecap causes patellofemoral pain syndrome, which causes pain at the front of the knee.

2. Osteoarthritis

The most prevalent type of arthritis is osteoarthritis, characterized by the destruction of joint cartilage.

3. Tendonitis

Tendonitis is an inflammation of the tendons that connect muscles to bones, which causes discomfort and swelling.

4. Bursitis

Bursitis is an inflammation of the bursae, which are small fluid-filled sacs that cushion the bones, muscles, and tendons around the joint, causing discomfort and swelling.

5. Anterior cruciate ligament (ACL) injuries

They occur when the ACL ligament that joins the two halves of the knee is injured.

Exercises bad for knees

Try to stay away from rigorous workout and any exercise that puts pressure on your knees. Avoid these exercises if you love your knees –

1. Running

Running is one of the easiest ways to stay fit, but it can be harmful to your knees. It involves jarring motion that occurs when the feet strike the ground.

2. Exercises requiring knee flexion and extension

Exercises that need a substantial degree of knee flexion and extension, such as lunges, plyometrics, squats, and step-ups, can be difficult for people to perform without suffering pain and discomfort. These exercises can place strain on the patella (kneecap) and aggravate conditions like patellofemoral pain syndrome, says the expert. These exercises can put additional strain on the knees, and you might end up further injuring them.

3. Climbing up the stairs

Some use the staircase for working out, but try not to do it if you have a bad knee. Climbing or running up the stairs will only worsen your knee pain. Sitting on the floor, and sitting cross-legged should also be avoided as they harm the already compromised cartilage.

But don’t get disheartened as women with knee problems should engage in low-impact workouts such as swimming, yoga or walking. Knee problems can be tough for women to manage, and some types of exercises might help. Dr Mahajan says that yoga is an extremely beneficial kind of exercise for women who want to improve their knee health. Trikonasana (triangle position), Bhujangasana (cobra pose), Vrikshasana (tree pose), Malasana (squat pose), and Janu Sirsasana (head-to-knee forward bend) are some of the asanas that can aid with knee ailments. These poses serve to strengthen, stretch, and enhance knee flexibility while also increasing balance and coordination.