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Wednesday, October 4, 2006
Best Exercise and Cardio Choices for Bad Knees and Aching Feet
The Atlanta Journal-Constitution
Exercise may be the best medicine for chronic achy knees, but you must use good form and technique.
The First Rule for Exercising Knees
Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises but also when you’re stretching or doing aerobic activities such as step aerobics.
Except where stated, do 10 to 12 repetitions of each of the following, two or three times a week.
Partial Squats
Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.
Step-ups
Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.
Side-lying Leg Lifts
Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.
Best Cardio for Bad Knees and Achy Feet
The Rebounder.
Remember the trampoline? Well here’s the latest. You jump around and get a workout. You can also get a rebounder with a balance bar and use the bar to adjust the intensity (the bar also helps to keep you from falling off).
Get one that’s very portable so you can take it outside.
Combine bounding and abs in the same workout.
While on the rebounder, Use “Heavy Hands”, hand-held weights that really increase your cardio benefit,
The Recumbant Cycle
Comfortable ride. Easy to pass the time with reading or viewing a television screen. Great for those with bad knees and bad backs (make sure you sit correctly and position the seat properly)
The Stationary Bicycle
Like the Recumbant cycle, great for shaping and defining the legs.
The Elliptical Machine
Ellipticals, appropriate for all fitness levels, maximize the time spent exercising while minimizing wear and tear on your joints. Using ellipticals is a great way to add to or improve your cross-training workout.
