Summer Workouts That Won't Hurt Your Knees

The weather is warming up, and you’re ready to start wearing shorts, tank tops and bathing suits. You may want to begin an exercise routine in time for summer to help you look your best at the pool. If you have bad knees, this is easier said than done. Fortunately, there are ways to get fit without hurting your knees. Here are the top joint pain-free summer workout ideas from The Knee Institute.

Cardio Workouts That Won’t Hurt Your Knees

The traditional cardio workout – running – can be hard on your knees. Get your heart pumping with these alternative exercises that are gentle on sensitive joints:

  • Swimming: The buoyancy of water takes nearly all the weight off your knees, but it still burns a significant amount of calories. You can simply swim laps or sign up for a water aerobics class to achieve the desired results.

  • Bike riding: Riding a bike burns the same number of calories as running, but it’s much kinder to your knees. Take in the sights around your neighborhood or hop on a stationary bike at the gym.

  • “Running” on an elliptical machine: This low-impact cardio workout is a lot like running, but your feet never leave the pedals, making it easier on your joints.

Strength Training Workouts That Won’t Hurt Your Knees

If you have bad knees, that means lunges, deep squats and hurdler’s stretches are out. Thankfully, there are other strength training workouts you can perform that target your legs without hurting your joints:

  • Side-lying leg lifts: To work your outer thighs, strap on ankle weights and lie on your left side with your legs straight. Support your head with your left hand and balance your body with your right hand on the floor in front of you. Keeping your right foot flexed, raise it to about shoulder height. Then, slowly lower it to the ground. Complete three sets of 10 to 20 reps on each side.

  • Inner-thigh leg lifts: To work your inner thighs, keep the ankle weights on and lie on your left side with your right leg bent and positioned behind your left leg. Lift your left leg three to five inches from the floor. Then, slowly lower it to the ground. Complete three sets of 10 to 20 reps on each side.

  • Partial squats: Stand with your feet hip-width apart. Bend at the hips and lower yourself about 45-degrees from the standing position. Don’t sink too deeply into the squat, or you might hurt your knees. Return to a standing position, pushing through your heels to work your glutes. Repeat 20 times.

Your knees might hurt because of a chronic condition like osteoarthritis or a traumatic injury like a torn meniscus. Whatever the case, you can receive treatment at The Knee Institute in West Bloomfield. If you’re interested in exploring your non-surgical knee relief treatment options, request a no-cost, risk-free knee consultation with our staff today! Call us at 248-804-7226 to get started.