Knee cartilage problems can be a painful and debilitating condition that affects many individuals. It is important to know which exercises to avoid in order to prevent further damage to the knee joint. Here are some exercises that should be avoided if you have knee cartilage problems:
However, to be clear, the injury contributes to the risk and not the high-impact activity itself. If running hasn’t been a part of your exercise routine and you find that you’d like to start, talk with your doctor. They can discuss your individual benefits and risks and provide guidance on next steps. Although people with knee osteoarthritis can run safely, Bell advises leaving this sport to those who have been running for a while. However, the safest and most effective way to launch into an exercise routine is with a licensed professional, such as a physical therapist, guiding the process. That said, it’s important to note that when starting a new exercise program, you may experience “muscular soreness,” which is different from joint pain.
Avoid High-Impact Activities
High-impact activities such as running, jumping, and plyometrics can place excessive stress on the knee joint, causing further damage to the already compromised cartilage. It is best to avoid these types of exercises to prevent exacerbating the condition.
Bone cells react to this increased pressure by producing more bone growth in an attempt to provide more protection to the joint, forming bone spurs. These can change the appearance of the joint and limit mobility by restricting movement. People with moderate to severe knee cartilage loss may benefit from injections directly into the joint. Options include corticosteroids, hyaluronic acid, and platelet-rich plasma (PRP).
While research is limited, one study found a combination of PRP and HLA provides better and longer-lasting relief than either alone. By Angelica BottaroAngelica Bottaro is a professional freelance writer with over 5 years of experience. Your knees should also not move forward over your toes when squatting. If you’ve reached a 90-degree angle, that is as far as you should go. When planning your routine, be sure to keep the level of intensity reasonable.
If you would like to perform a modified version, you can raise the leg halfway rather than to full extension. When the kneecap doesn’t move properly, the cartilage beneath it becomes irritated, causing pain. If you have a muscle imbalance that pulls the kneecap out of position, you may develop this kind of pain. It’s best to know what you’re dealing with ASAP so you can prevent any more damage.
Also, remember that medicine is not the only way to treat pain and swelling. Exercise should not make your existing knee pain worse overall. However, practising new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways. This kind of pain should ease quickly and your pain should be no worse the morning after you’ve exercised. Therefore, when they’re too weak, the body does not function properly and excessive stress is put on the lower body joints including the knee⁸. If the single-leg version causes any knee pain, be sure to switch back to the traditional TRX squat.
Knee braces are strongly recommended for the treatment of knee osteoarthritis to help decrease pain and improve function. An unloader knee brace stabilizes the knee to limit side-to-side movement while allowing the knee to bend and extend without limitation. The brace also contains three pressure points that push the knee away from the area of cartilage loss to decrease compression at the joint surface.
Avoid Deep Squats
Deep squats can put a lot of pressure on the knees, especially if you have knee cartilage problems. It is best to avoid deep squats or modify the exercise by reducing the range of motion to avoid causing unnecessary strain on the knee joint.
Hold the position for 5 to 10 seconds and then straighten against the wall. Your thigh, hip, and buttocks should be where you feel this exercise most. You will need a chair with a high back to hold onto for balance to perform standing hamstring curls. With your hands on the back of the chair, plant all your weight onto one leg. A type of knee pain called patellofemoral pain syndrome, or runner’s knee, is often seen in athletes. In addition to being common in athletic people, knee pain can also be a problem for people who have arthritis.
Avoid Lunges
Lunges can also be problematic for individuals with knee cartilage problems, as they require bending and straightening of the knee joint. It is best to avoid lunges or perform them with caution, making sure to keep the movement controlled and not allowing the knee to go past the toes.
Avoid High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) workouts often involve quick and intense movements that can be harmful to the knees, especially if you have knee cartilage problems. It is best to avoid HIIT workouts or modify them by choosing low-impact alternatives that are gentler on the knees.
Overall, it is important to listen to your body and avoid exercises that cause pain or discomfort in the knee joint. Consulting with a physical therapist or healthcare provider can help you create a safe and effective exercise plan that takes into account your knee cartilage problems.
