Movement for Life: Knees if you please - Part II

by Lauren Walker

Movement is important but what kind of exercise is beneficial? What kind exercise is hurtful? The answer is not a simple one and it all depends on the nature of your issue. An exercise program is not one size fits all.

Walking/Running

High impact cardio, such as running or walking, is not ideal when it causes further pain. Each time your foot strikes the ground, the force is eight times your body weight. If your gait (the way your foot strikes the ground) is also improper, this can cause added force to go through, you guessed it, your knees. Have your gait assessed, if you suffer from chronic knee pain. Lay off the high impact movement, to see if your knee pain subsides.

Weight Training

An excellent alternative to high impact movement. Weight training stimulates strength development and helps to stabilize hips and knees, when prescribed properly. Developing stability and core strength is also highly recommended. A specific exercise program can only be prescribed after an assessment.

Bicycling

This action can go either way for those suffering from knee pain. Bicycling is non weight bearing, however, the position of the seat in relation to the pedal can pose the problem. Pedalling can force the knee forward which places more load on it. You'll have to feel this action out. If it is comfortable then go for it, otherwise it may not be for you.

Learning to Bend

Clients who have knee pain are usually poor squatters. Learning to squat properly means the load should go in to the large muscles of your glutes (rear end). It is a safe action to help develop strength in your hips which, as we know, is directly linked to your knees. If you feel pain in your knees when squatting, that could be the source of your problem.

Swimming

Swimming is an excellent way to take the load off your joints. It is a non weight bearing exercise which allows your body to move freely without impact to your joints.

Having a professional assess your needs is imperative to your long term success and safety. For more information on our Personal Training services please call 289-356-2140 or 289-356-2142.