The knee is one of the most important joints in your body. It supports your body weight during movement, and as such, it is susceptible to injury when body weight is above the healthy weight range. If you have a pre-existing injury you may find the pain and limitations in movement can become worse if you’ve gained weight. If you are experiencing pain, choosing a knee pain weight loss workout can allow you to get moving and strengthen the muscles supporting the affected joint.
We always recommend you obtain medical clearance before starting any new exercise program, so go see your doctor before you get started.
Knee pain reasons
There is a whole range of reasons why you may be experiencing knee pain. These include a fracture, torn ligament or tendon, or meniscal tear. Osteoarthritis can cause degeneration of the joint causing pain. Inflammation of soft tissue or tendons is another reason. Overuse injuries are common in those participating in long duration repetitive motion workout such as running. It’s important you are assessed to determine the cause of your knee pain.
Avoid making knee pain worse
High impact exercises such as jumping or running may need to be avoided. Exercises such as deep lunges or squats can put too much pressure on the joint, especially if performed incorrectly. Being inactive to avoid pain can actually make it worse, as the muscles supporting the joint can deteriorate with disuse. Choosing shoes without cushioning to absorb impact or arch support can also exacerbate knee pain. Always listen to the advice of your medical practitioner if you are advised to rest the joint, or avoid certain movements.
Exercises to choose for a knee pain weight loss workout
Gentle low impact exercises such as yoga or tai chi may be well tolerated. Exercising on a stationary bike so the knee joint doesn’t need to support body weight may be another option. Straight leg raises (sitting or laying down), and hamstring curls may also help strengthen muscles surrounding the knee joint. Stretching before and after exercise is important to reduce the risk of further injury to the joint.
These exercises are considered generally suitable for knee pain, but for a more personalised exercise plan, it is always advisable to visit a physiotherapist, exercise physiologist, or fitness trainer experienced in exercise prescription for joint pain.
Weight loss for knee pain
One of the most effective treatments to help reduce knee pain is of course weight loss. The reduced weight will result in less pressure on the joint during general daily activity. If you need help losing weight or require trainers experienced with designing a knee pain weight loss workout tailored for individuals with a weight within the overweight/obese range, check out our proven program here >>