Living with knee osteoarthritis can be challenging. It can limit the amount of activity and exercise you can do. However, exercise is essential in managing knee pain and maintaining overall health.

While some exercises may help to alleviate knee pain, some others can make it worse. In this article, we have put together a list of the three worst exercises for knee osteoarthritis that you should avoid.

H2: Running

Running is a high-impact exercise that puts a lot of strain on the knees. It can also cause wear and tear on the cartilage, which can exacerbate osteoarthritis in the knee joints. The repeated pounding can cause pain, swelling, and stiffness.

If you love running, you do not have to stop entirely. However, you should make some adjustments to reduce the impact on your knees.

Shortening your stride, landing gently, and running on a softer surface like grass or a treadmill can help reduce the impact.

If you feel knee pain or stiffness during or after the run, consider switching to a lower-impact exercise that puts less pressure on the knees, like cycling or swimming.

H2: High-Impact Aerobics

High-impact aerobics like jumping jacks, burpees, and jumping rope can also be damaging to the knees. The repeated impacts can cause pain, inflammation, and even cartilage damage.

If you must engage in high-impact aerobics, consider doing modifications that reduce the impact on your knees. For instance, instead of doing jumping jacks, try modified jacks where you step side to side instead of jumping.

You can also try low-impact aerobics like walking or low-impact dance classes that do not put too much stress on your knees.

H2: Lunges and Squats

Lunges and squats are essential exercises that work the leg muscles, but they can be damaging for people with knee osteoarthritis.

The movements involve bending the knee at a sharp angle, which can put undue stress on the cartilage and exacerbate pain and inflammation.

If you want to continue doing lunges and squats, consider doing them with proper form. Keep your knees in line with your toes, and avoid bending the knees beyond a 90-degree angle.

You can also substitute lunges and squats for other exercises that work the same muscles but do not involve bending the knees sharply, like leg press or hamstring curls.

H2: Conclusion

Knee osteoarthritis can be debilitating, but you do not have to give up exercise entirely. However, some exercises can exacerbate knee pain.

Running, high-impact aerobics, and lunges and squats are the three worst exercises for people with knee osteoarthritis.

Instead, consider low-impact exercises like cycling, swimming, or walking that put less pressure on your knees. You can also work with a physical therapist to develop an exercise plan that works for you and your knee condition.