Are you looking for an exercise routine that will help you lose weight?

If so, you’re not alone. Millions of people around the world are looking for ways to get in shape and feel better about themselves—and they’re willing to try just about anything.

But before you start jumping into a new workout program, it’s important to make sure that your body is up for the challenge. If you have bad knees, for example, certain exercises could exacerbate your pain or even cause injury.

So what does this mean for you? It means that it’s time to take stock of your current situation and make sure that you can safely perform the exercises recommended by your trainer or coach before starting any kind of new regimen.

Right here on Buy and Slay, you are privy to a litany of relevant information on exercise equipment for bad knees, 35 minute HIIT workout for bad knees, and so much more. Take out time to visit our catalog for more information on similar topics.

Exercise For Weight Loss With Bad Knees

Knee pain can make it tough to exercise especially if you are overweight. However, it’s important to keep moving because exercise is key to restoring knee function, decreasing pain, and losing extra pounds. Excess weight puts more pressure on the joint which makes pain worse. Be sure you know which exercises are safe for painful knees versus those you should avoid.

Causes of Knee Pain

There are numerous causes of knee pain. Arthritis, injury, and overuse are the primary culprits.

Arthritis

Knee pain can strike at any age, but older people are most at risk. Knee joint degeneration occurs as a natural part of aging, which may culminate in osteoarthritis later in life.

Osteoarthritis (or degenerative joint disease) is called the “wear and tear” form of arthritis since it develops over years of normal activity. Knee osteoarthritis is a chronic condition and primarily found in people who have had a knee infection, injury, or are overweight. Being overweight increases the load on the knees, which accelerates joint damage.

Rheumatoid arthritis (RA) is another source of knee pain. RA is a chronic autoimmune disease, which means the body’s cells attack its own tissues. It develops on both sides of the body (bilateral).

While symptoms develop gradually over years in most people, it’s also possible for symptoms to appear suddenly. What causes RA may be related to a combination of abnormal immunity and genetic, environmental, and hormonal factors.

RA causes swelling, pain, and stiffness. Over time, rheumatoid arthritis can cause the cartilage to wear away. When cartilage is completely gone, bones can rub against each other causing extreme pain.

Injury

Falls, sports, and trauma can cause knee injuries. The anterior cruciate ligament (ACL), medial collateral ligament (MCL), and meniscus ligaments in the knee are often torn or damaged when an injury occurs. Common injuries include:

  • ACL injuries: This can occur by changing directions too quickly, sudden stops, jumping, or landing, and hyperextending the knee. ACL injuries are common, sports-related injuries.
  • MCL injuries: A hit to the outer knee is what commonly causes a stretch or tear of the MCL, though pain is felt along the inside of the knee.
  • Meniscus tears: These are common injuries with the inner meniscus most often getting injured. Sudden twisting, resulting in swelling, pain, and knee locking often cause meniscus ligaments injury.

Overuse

Overuse injuries are muscle or joint injuries that are caused by repetitive trauma or overdoing an activity. Common examples of overuse conditions that cause knee pain include:

  • Bursitis
  • Tendonitis
  • Baker’s cyst
  • Patellofemoral pain syndrome (PFPS) or runner’s knee

Benefits of Exercise

Exercise is one of the best remedies for arthritic knee pain, and it also helps with other types of knee pain. Exercise:

  • Alleviates swelling and stiffness
  • Improves range of motion in the joint
  • Strengthens the muscles around the knee

Exercise can also help you lose weight. Extra weight takes a toll on the joints. Reducing the weight load on your knee can ease pain and help your knees heal. Strengthening the muscles around the knee also takes pressure off of the knee. For example, strong quadriceps can offset the shock-absorbing role usually played by the meniscus or cartilage in the knee.

A 2018 study shows that physical activity for arthritic knee pain often results in better outcomes than medications, injections, and surgery. Another benefit is that exercise therapy doesn’t pose the risk of serious harm like other treatments such as pain medications and surgery.

Research shows that exercise may also reduce the progression of knee osteoarthritis. The study authors recommend exercise as a first-line treatment for knee pain because it has so many advantages.

Best Exercises for Knee Pain

The quadriceps are the main muscles that support the knees. Weak quads can lead to knee instability, which increases wear and tear. So strong quads play an important role in knee function and pain rehabilitation. A 2019 study showed that weak quadriceps are universal in people with knee osteoarthritis and may be a modifiable risk factor.5

Hamstrings are another important muscle group supporting the knee and should be emphasized. Each person’s pain level, fitness level, and underlying medical condition are different, so there is no one-size-fits-all list of best exercises for knee pain.

Low-impact exercises that help stretch and strengthen the knee and supporting muscles (especially quadriceps) are generally best for people with knee pain.

Exercises to consider include;

  • Walking: This lubricates the joints, burns calories, and aids in weight loss. Walking also increases blood flow to tight muscles and helps strengthen the muscles surrounding your knee. Longer, slower walks are more knee-pain friendly.
  • Cycling: Biking is a safe, overall workout for people with knee pain. Cycling provides aerobic and strengthening benefits. It promotes range of motion and targets the quadricep muscles. The peddling strengthens the hamstrings and glutes as well.
  • Water exercises: Swimming and water aerobics are go-to exercises that can help strengthen knee muscles. The buoyancy of the water allows you to exercise without putting pressure on your joints. A 2016 study showed that regular swimming exercise reduced joint pain and stiffness associated with osteoarthritis and improved muscle strength and functional capacity in middle-aged and older adults.6
  • Strength training: This is critical to improving your knee function.3 Weight machines—such as the seated knee extension—help strengthen the muscles. You can also use bodyweight in place of weight machines. Straight leg raises and squats or modified squats, are some good exercises for knees.
  • Stretching: Tight knee and leg muscles add to pain, so it’s critical not to skip stretching after exercising. Stretches that help the knee and surrounding muscles include knee quadriceps stretch and standing hamstring stretch.

Yoga and Pilates have been shown to be beneficial in increasing overall knee strength without overextending the joints.7

Finally, you should start exercising slowly and gradually build up to increasing weight, duration, or reps.

Don’t ignore pain. Pain is a sign you should stop the exercise you’re doing. And don’t overdo it. Overdoing exercise can cause a setback to recovery. 

Exercises to Avoid

While exercise is great for pain relief and knee strength, it’s important to do the right exercises or you can end up doing more harm than good. Here are a few pointers:

  • Follow your healthcare provider’s and physical therapist’s recommendations: They will know specifically which exercises are best for your knee pain and which are not based on your diagnosis.
  • Listen to your body: Stop any exercises that make the pain worse.
  • Watch your form: Any exercise can make knee pain worse over time if done improperly.
  • Avoid exercises that overextend or put excessive pressure on the knees: Deep squats, lunges, and running, are probably not ideal.

Physical Therapy

Physical therapy is often part of any treatment plan after a knee pain evaluation from your healthcare provider. After a thorough assessment, the physical therapist will use your healthcare provider’s diagnosis and instructions and your input to create a path forward.

A physical therapist can tailor a specific exercise program to help you recover from injury or surgery. Physical therapy is a crucial part of recovery after knee surgery.1

Physical therapists also work to alleviate pain and improve mobility associated with various other knee ailments. You can expect help with learning low-impact exercises and stretches that:

  • Strengthen knee muscles
  • Improve stability and flexibility
  • Lessen joint stress

They can also suggest modalities, such as heat, ice, or massage to ease the pain.

All of these treatments are designed not to aggravate knee pain in the process. You will see your physical therapist, sometimes several times a week, and have exercises and stretches to do at home between appointments.

Other Tips

Here are some additional tips for knee protection during your workouts:

  • Wear the proper shoes: Keep your workout shoes in good repair. Worn shoes lose adequate support over time and can make knee pain worse. On average, people who work out 30 minutes a day should replace their shoes every six months. However the heavier you are, the faster the wear. You may consider cycling through two or more pairs of shoes and alternate them to spread the wear over a longer period.
  • Warm up before exercising: A warm-up increases your body temperature and promotes blood flow to loosen up your muscles. Warming up is also good for the joints since it prepares them for exercise-related activities.
  • Change your routine: Be sure to cross-train by doing different exercise and workout routines that work a variety of muscles. This will help prevent overuse injuries.

Exercise Equipment For Bad Knees

Knee pain is a common problem that can put a damper on your workout routine. But just because you have sore knees doesn’t mean you have to give up exercise altogether. In fact, several different types of exercise equipment can reduce knee pain.

Factors to Consider when Choosing Exercise Equipment for Bad Knees

There’s no one-size-fits-all solution for bad knees when it comes to exercise machines. Instead, you’ll need to focus on a few key factors to find the best option. 

With a little trial and error, you should be able to find an exercise machine that works for you.

Type of Exercise 

https://3d90ac961ed09e5d6d67e7e979c10436.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.htmlIf you’re interested in cardio, ellipticals and rowing machines may be a good option, as they provide a total-body low-impact workout. However, if you’re looking to build strength, you may want to consider a machine that offers adjustable resistance levels, like a recumbent bike.

Type of Knee Pain/ Movement 

You’ll want to adjust your workout depending on your knee pain type. Thus, it’s essential to consider the kind of movement involved. 

Here’s a (somewhat) false statement you can read online:

Up-down movements can put more stress on the knees, while rotational movements are much easier on the joints. That’s why elliptical machines and recumbent bikes are often recommended for people with knee problems. These types of exercise are believed to involve a smooth, low-impact movement that won’t aggravate existing knee pain. 

That’s not always the case.

The repeated circular movement can worsen inflammation. Therefore, physical therapists recommend shallow bodyweight lunges and squats in many cases, plus walking.

Padding

Any seasoned gym-goer knows that padding is essential when working out – but nowhere is it more necessary than when dealing with sensitive joints. Thus, if you’re looking for exercise machines for bad knees, you should always prioritize those with plenty of cushioning. 

After all, you don’t want to aggravate your condition by putting too much stress on your joints. 

Padding will minimize the impact of your workout, protecting your knees as you stay active. So if you’re looking for a way to exercise without making your pain worse, choose machines that offer plenty of padding. 

Your knees will thank you for it!

Adjustability

Adjustability is critical when looking for new exercise machines to help with bad knees. That’s because different people have different needs for knee support, and what works for one person might not work for another. 

By choosing an adjustable machine, you can tailor the level of support to your own needs, ensuring that you’re always getting the right amount of help. 

Grip

When it comes to working out with bad knees, the grip can be everything. The wrong kind of grip can lead to all sorts of problems, from slips and falls to joint pain and inflammation. But with the right gym equipment, you can stay safe and comfortable while building strength and improving your conditioning:

Remember: Look for a machine with a firm, nonslip surface that’s easy on the joints. 

A good grip will help you keep your balance and form while you’re exercising, and it will also provide the stability you need to avoid further knee injury. 

What Is the Best Exercise Machine for Bad Knees?

Now that we’ve gone over the factors to consider when choosing an exercise machine for bad knees, let’s look at some of the best options.

1. Rowing Machine

best exercise machine for bad knees

Rowing machines offer a full-body, low-impact workout ideal for people with knee pain. Rowing is a great way to get your heart rate up without putting too much stress on your joints, and most rowing machines come with adjustable resistance levels, so you can make the workout as intense or as easy as you like. 

Additionally, many rowing machines have padded seats and footrests, which can help to minimize impact and protect your knees.

Pro tip: Choose a rower that mimics a natural, fluid movement. Water and magnetic rowing machines are your safest bet if you have knee pain (or other joint issues).

2. Treadmill

best home fitness equipment for bad knees

Treadmills are an excellent option for people with bad knees, as they offer a low-impact workout that can be tailored to your needs. For example, walking vigorously for 5-10 minutes is now being recommended as a treatment for knee osteoarthritis.

Your PT may also recommend walking to relieve stiffness in your knees and alleviate inflammation.

Most treadmills have adjustable speed and incline settings so that you can control the intensity of your workout. However, don’t push yourself too hard. 

Also, make sure your treadmill has built-in shock absorption, which can reduce the impact on your knees. Remember to wear cushiony trainers, too.

Pro tip: A 3 mph speed and 2% incline are enough if you have knee pain.

3. Elliptical Machine

best gym equipment for bad knees

For some people with knee pain, especially those recovering from a knee injury, the elliptical is a dream come true. This low-impact cardio machine provides an excellent workout with minimal joint stress. 

The smooth, circular motion is gentle on the knees (unless you have a throbbing inflammation), and the built-in handles provide support and stability. Additionally, ellipticals are often equipped with adjustable resistance settings so that you can tailor your workout to your fitness level. 

Warning: Treadmills and ellipticals are weight-bearing machines because you’re standing. As such, pushing on the pedals or walking puts increased pressure on your knees. If you’re recovering from a knee injury, rest for at least 72 hours and contact your doctor.

4. Recumbent Bike

exercise equipment for people with knee problems

Recumbent bikes are excellent exercise machines for people with bad knees – and here’s why. 

  • The seat on a recumbent bike is large and well-cushioned, so there’s no need to worry about your knees taking a beating. 
  • The pedals on a recumbent bike are closer to the ground than on a traditional bike, making it easier on your knees to push. 
  • You can adjust the resistance level on a recumbent bike to adapt your workout to what your body can currently do.

Pro tip: If you want to make the most of your recumbent bike, choose one with upper-body resistance bands. That way, you can exercise your entire body without purchasing additional equipment.

5. Stair Stepper

exercise machine for joint problems

The stair stepper can be a godsend for those of us with less-than-perfect knees. 

Unlike other cardio machines that rely on impact to get the heart pumping, the stair stepper uses a low-impact movement that is easy on the joints. And because you can adjust the intensity level, it’s a great way to get a workout without putting too much stress on your knees. 

Basically, climbing on a stair stepper feels like a shallow lunge without the added pressure and balance issues.

Additionally, the stair stepper is an excellent way to improve mobility and range of motion. By moving your legs in a range of directions, you’ll help to keep your joints lubricated and flexible. 

And lack of lubrication is a prominent cause of knee pain.

Pro tip: Remember to ask for your doctor’s approval before getting on that stepper.

6. Vibration Plate

vibration plates for bad knees

Vibration plates have been gaining popularity, especially for people with mobility issues. The theory behind these devices is that the vibrations help to stimulate blood flow and improve joint function.

Vibration plates are effective for all muscle groups. 

The vibrations help to activate the muscles, resulting in a more intense workout. Basically, you can keep your muscles activated even without strenuous resistance training or cardio. As a result, vibration plates offer a low-impact way to exercise that can benefit people with bad knees. 

Pro tip: The vibrations can help to reduce inflammation and pain. So if your doctor gives you the go-ahead, use yours to massage your aching knees.

7. 2-in-1 Elliptical Cross-Trainer

exercise equipment for joint issues

For people with bad knees, finding an exercise machine that is gentle on the joints can be a real challenge. Many popular options, such as treadmills and stair climbers, still put sufficient stress on the knees, which can worsen the pain. 

The 2-in-1 Elliptical Cross-Trainer is an excellent option for people with bad knees because it provides a low-impact workout that protects the joints. 

The elliptical motion is similar to walking or running but without the jarring impact on the knees. In addition, you can use the cross-trainer as a stationary bike if you sit down. That way:

  • You can take a break when the standing exercise starts feeling too hard.
  • You avoid repetitive movements that would increase knee pain and swelling.

Pro tip: Magnetic cross-trainers are smooth on your knees, therefore protecting them from the extra impact.

Exercise is an integral part of managing knee pain, but choosing the right exercises is essential. Low-impact cardio machines like the elliptical, recumbent bike and stair climber are excellent choices for people with bad knees. Additionally, vibration plates offer a low-impact way to exercise that can benefit people with knee pain. 

So if you’re looking for ways to stay active without aggravating your knee pain, give these machines a try. And as always, check with your doctor before starting any new exercise regimen!

35 Minute HIIT Workout For Bad Knees

The health and fitness benefits of HIIT (aka high-intensity interval training) are well documented: In addition to improving your overall fitness, torching belly fat and building muscle mass, it also helps you maintain healthy blood pressure, cholesterol and insulin sensitivity.

But if you’ve suffered an injury, incorporating HIIT into your fitness regimen can be a challenge. With the help of American Council on Exercise-certified group fitness trainer Stephanie Thielen, we’ve assembled a high-octane workout that will increase your heart rate, burn some serious calories and tone you up all over — and it’s safe for your knees!

How to Do This Workout

The goal of any HIIT workout is to exercise at almost maximum effort, Thielen says. To start, perform each of the exercises in order. First, establish the movement for 15 seconds, then give it maximum speed and effort (but with precision and control) for 45 seconds and, finally, recover for 90 seconds.

“Be careful to move into the exercises slowly to start to be sure you’re able to complete the them correctly and safely as you proceed,” says chiropractor Jeffrey Ptak, owner of Ptak Chiropractic in Los Angeles. “And do things at your own pace. There is no exercise routine that fits all.”

Follow along below with Heather Dorak, owner of Pilates Platinum in Los Angeles, but be sure to make adjustments as needed for your own fitness level. Stop if you notice pain or other issues within the first 15 seconds.

Warm-Up: Marching

Remember to warm up before launching into your HIIT workout.

Before jumping into a HIIT routine, warming up is essential to prepare your muscles and prevent injury. For this workout, start with marching. You can add hand weights to increase the intensity slightly (otherwise go weight-free). Be sure to wear supportive shoes.

“Whenever bending the knees, point the bent knee toward the second toe to safeguard against future knee pain,” says Michael Mills, Los Angeles-based personal trainer.

  1. March in place, swinging your bent arms as you do so.
  2. Move with precision and control at a moderately fast pace.
  3. Perform this move for 90 seconds.

Warm-Up: Knee Lift

Progress to a bigger movement with the knee lift after finishing your marching.

The knee lift warm-up is similar to marching in place, but much bigger and a little slower.

  1. Standing up straight, contract your abs and begin your knee lifts in place, imagining you are stepping up onto a stair.
  2. Alternate legs as your bent arms move naturally.
  3. Continue this, lengthening your breathing as you go, focusing on core strength, the control of your limbs and moving with precision and balance.
  4. Perform this move for 90 seconds before moving to the next warm-up exercise.

Warm-Up: Heel Tap

Continue your HIIT workout warm-up with heel taps.

  1. Stand with your knees slightly bent and feet shoulder-width apart while holding light weights (optional).
  2. Tap your right heel out in front of you while raising your straight arms in the same direction (shoulder height, arms parallel to the floor). If you find yourself hunching over, don’t raise your arms quite as high.
  3. Repeat, alternating heels, for 90 seconds.

Warm-Up: Side-Step Touch

The side-step touch is a safe way to continue to warm up your muscles and joints for the HIIT workout to follow.

  1. Stand with your feet together and arms bent, holding hand weights if you prefer.
  2. Engage your core and step your right foot out wide to the right side, then bring the left foot in to meet it.
  3. As you step, raise your arms at the elbows in a reverse-fly motion.
  4. Next, step your left foot out to the left, then bring your right foot in.
  5. Repeat for a full 90 seconds at a rapid pace, maintaining core engagement throughout.

1. High Knee Lift With Arm Pull-Down

Now you’re ready to move into the more challenging exercises of this HIIT workout.

Starting your full HIIT routine with this exercise increases your heart rate and strengthens your quads, abdominals and upper body. To add intensity, hold a set of hand weights or a medicine ball during this exercise.

  1. Starting with your feet hip-distance apart and your arms overhead, contract your abs and draw one knee up to your chest as you pull your elbows down.
  2. Return your arms up overhead as you set the lifted foot down and switch sides.
  3. Keep your core tight, and don’t turn your feet or knees outward or inward as you move.

2. Standing Side Leg Lift With Jumping-Jack Arms

For this exercise, think jumping jacks without the jumping, using one leg at a time.

Thielen likes this exercise for “its ability to strengthen the lateral muscles of the hips, which can help keep the knees aligned and stable.” You’ll also work your obliques and deltoids.

  1. Stand with feet together and arms down along your sides, palms facing your legs.
  2. Engage your core with a very slight bend in the knees, then take both arms overhead until they touch above you.
  3. At the same time, lift the left leg out to the left side. Alternate legs with each arm swing.
  4. Contract your abs to prevent your hips and torso from swinging with your legs.

3. Double Side Step With Back Row

You’ll feel this exercise in your quads, glutes and inner thighs as well as your shoulders, chest and lats.

  1. Stand with your arms fully extended in front of your chest.
  2. Take two steps to the left, pulling your arms back with each step, and then take two steps with arm rows to the right.
  3. Initiate any movement by contracting your abs and pulling through your inner thighs.

Tip

Increase the intensity of this move by widening the steps or increasing the pace.

4. Partial-Squat Heel Jack

This exercise concentrates the burn in your glutes and quads and also works your upper body.

“Sustaining a partial squat helps to improve lower-body endurance and activates the entire lower body while keeping the hips and knees in pain-free range of motion,” says Thielen. Feel free to add hand weights to amp up the intensity.

  1. Stand with your feet together, knees slightly bent, torso tilted forward and arms down at your sides.
  2. Open your arms and lift your elbows into a reverse fly and tap the left heel out at a 45-degree angle and bring it back.
  3. Do the same with your right foot.

5. Repeater Knee Lift

Repeater knee lifts activate the glutes without requiring you to fully load weight onto the knees.

  1. Start in a split stance — right foot forward and left foot back. Load about 80 percent of your body weight on the front leg with the front knee slightly bent.
  2. Lean your torso forward (in line with your back leg) and extend your arms overhead. Your arms, head, torso and back leg should form a single line.
  3. Draw your left knee up and into your chest as your hands come down to tap the knee.
  4. Return your arms overhead and the left leg back.
  5. Repeat for one full round before switching legs (it will take a total of four minutes to complete this exercise on both sides).

6. Elevated Squat Thrust

This non-intimidating version of traditional squat thrusts eliminates the deep knee bends .

  1. Stand with your feet together in front of an elevated surface, such as a step, bench or chair.
  2. Contract your abs, bend your knees and place your hands on top of the step.
  3. Walk your feet back into a high-plank position.
  4. Walk the feet back and return to standing, raise your arms overhead and bring them down for one full rep.
  5. If your knees can stand doing so, try hopping the feet back and forth, instead of walking them.

7. March Out-and-In

Build speed, strength and agility with this marching HIIT exercise.

  1. Stand with your feet hip-distance apart and arms bent at 90 degrees.
  2. Leading with the right foot, march your feet out wide to the sides then back to the center, pumping your bent arms as you go.
  3. Move with precision and control, especially as you go into full effort.
  4. Do a full HIIT set leading with the right leg then repeat the round leading with the left leg.

8. Inchworm Push-Up

Inchworm push-ups strengthen your shoulders, biceps, lats and chest.

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Bend at the waist and place your hands on the floor.
  3. Walk your hands out until you are in a full plank before doing a push-up.
  4. Walk your hands back to your feet, using your abdominal muscles to lift your hips up toward the ceiling.
  5. Engage your back muscles to come back to standing.

Tip

To modify this exercise, come down to the knees when in your plank. Place a cushion underneath if necessary.

9. Stationary Speed Skater

Stationary speed skates eliminate the impact on your ankles, knees and hips.

  1. Stand with your feet wider than hip-width.
  2. Keeping your feet planted, lean the torso to the right, bending your right knee into a partial side lunge and keeping your left leg straight.
  3. At the same time, drive the left arm forward and the right arm back.
  4. Shift your weight to the other side, coming into a partial side lunge on the left and straightening the right leg.
  5. The right arm will drive forward as the left arm goes back.
  6. Add hand weights, widen your stance more, deepen the lunge or push off from your straight leg to amp up the intensity.

10. Windmill Step

Windmills work your entire body, including the arms, glutes and quads. Make sure your core is engaged.

  1. Stand with your feet together and arms angled toward the left hip.
  2. Moving with precision and control, circle your arms up and overhead from the left to the right as you take the left leg back and behind the right leg into a curtsy.
  3. Reverse the windmill to the other side.

Tip

Too easy? Try holding a medicine ball or hand weights as you do your windmills.

11. Reverse Leg Lift

Target your glutes and hamstrings with this HIIT exercise.

  1. Stand with your feet together and knees slightly bent.
  2. Lean forward a bit with your weight evenly distributed across each foot from side to side.
  3. Take your arms up overhead as you extend and lift the right leg back behind you.
  4. Return the right foot to the floor and switch legs.
  5. Keep your head and neck in line with your spine and your abs contracted to protect your lower back as you do this exercise.
  6. To add intensity, hold a medicine ball or hand weights.

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