Fitness expert Yash Aggarwal, HealthifyMe Sports Training Center (India), notes: When the knee is in pain, exercises with a strong impact or requiring a deep fold will put the joint under unusual pressure. The most important thing is to choose the right exercise, not causing irritation".
Here are 7 popular exercises you should avoid to protect your knees, along with suggestions for safer replacements.
Dancing exercises: Squat, burpee or any exercise that creates strong jumping power can cause cartilage and ligaments to shock. People with knee pain should prioritize brisk walking or cycling, still increasing the heart rate but more gently.
Deep squats: Deep squats put direct pressure on the bones of cakes. If you want to train your thighs and glutes, a squat or a squat is a more reasonable choice.
Heavy deadlifts have unstable techniques: Deadlifts are good for the whole body, but if your knees are sensitive or your balance is poor, you can easily transfer the force incorrectly. Replace with simple hip- hinge exercises or busts.
Running: Each run is a shock to the knee joint. If you are in pain, you should temporarily switch to swimming, walking or stretching exercises.
Lunge: The lung requires a steady knee at all angles. For people in pain, this move can easily cause irritation. This is safer on an elevator or wallrest.
Stretch: The single leg stretch creates a strong pull on the bones of the cakes. If you want to increase thigh strength, return to a half-man squat or less stressful complex exercises.
Climbing stairs: This seems light but causes your knees to be put under a lot of pressure. Walking on a flat surface is a smart choice until the joints recover.
According to many studies on musculoskeletal, cold weather reduces blood circulation, causing muscles to contract and joints to become stiffer. For people with arthritis or old injuries, winter pain is even more noticeable.
If any exercise is uncomfortable for you, stop immediately. Choose knee-friendly movements, listen to your body and seek medical advice when needed, it is the safest way to maintain exercise without having to trade off joint health.
