Presidents Bill Clinton and George W. Bush may have their political differences, but both have been avid runners. Shortly before his second term, the current president gave up his favorite exercise because his knees “had finally had it,” as he told reporters.
Now President Bush can be found zipping around Washington and his Texas ranch on a mountain bike.
Knee pain does not have to be the end of physical activity, explains Lynn Millar, PhD, assistant director and associate professor of physical therapy at Andrews University. She explains how to remain active by switching to excises that have less of an impact on your knees. The key, Millar says, is supplemental conditioning, where you work to strengthen your lower body to withstand the wear and tear of whatever exercise you ultimately choose.
1. What exercises tend to be easier on the knees?
Swimming, except for the butterfly stroke, is fairly easy on the knees. Walking and bicycling are good exercises for bad knees because they aren’t high-impact. If you belong to a gym, the elliptical machine is another good option; the machine has pedals instead of a flat, treadmill-like surface and allows you to simulate running and walking without the impact on the joints. Any activity where there’s a reduced impact or no quick direction changes is a good choice for bad knees..
2. If people with bad knees switch to safer activities, should they still try to slow down?
It depends on the injury. Unfortunately, this is one of those gray areas where you have to say, “What was the injury to knee, and how bad is it afterward?” That will give you an idea of what sort of activities you can still do. A doctor, certified trainer or physical therapist can help you build an appropriate exercise regimen.
Your immediate post-injury rehab – and long-term dedication to supplemental conditioning exercises – also make a big difference. A lot of injuries seem to be due to weakness in certain muscles, such as those of the hips and lower back, and the hamstring and quadricep muscles of the thigh..
3. What advice do you have for people who have bad knees who want to keep active?
If they’re not doing a supplemental conditioning program, they need to realize that just doing an activity by itself will not necessarily strengthen all the muscles that you need to support the different joints. A supplemental training program is very, very important, and it doesn’t have to be complicated. Conditioning should focus on strengthening the core muscles (the hips, lower back and abdomen) and any of the muscles around the joints that you rely on heavily for your usual activities. Supplemental conditioning is probably one of the biggest keys to being able to maintain an activity or to get back to it.
Whatever your injury or activity level, it is very important to listen to your body. If you experience any knee pain while exercising, don’t barrel through it. If you do, it could be your last workout for a long time.
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