Have Bad Knees? Avoid These Exercises!

Knee pain is one of the most common health complaints worldwide. From bad lifting form to arthritis and injuries, it can have a variety of causes. Exercise may be the best cure for achy knees. However, certain movements can make pain worse and should be avoided. Also, it’s important to watch your form when training and avoid high-impact workouts that put stress on the joints.

So, here are some exercises to avoid if you have bad knees:

Deep Squats

Deep squats put extra pressure on the kneecap and joints, causing further damage. Under normal conditions, this exercise is beneficial for your knees. However, it’s not the best choice for those who are injured or prone to knee pain. To stay safe, try squat variations, such as the half squat, bodyweight squat, wall squat, goblet squat, or front squat.

Plyometric Exercises

Burpees, jumping jacks, box jumps, and other plyometric movements burn fat and build lean muscle. The downside is that they put a lot of strain on the knees and increase injury risk. Avoid them until your knees get better.

Lunges

Just like the deep squat, lunges stress your knees and joints. The extra pressure placed on the knees when you make a stride can worsen pain. There are better ways to build lower body strength and shape your legs, so feel free to skip this exercise.

Jumping

If you have bad knees, avoid any sports or exercises that require jumping. Basketball, baseball, jumping rope, and high-impact aerobics may cause damage to your joints. According to health experts, these activities place a force of up to three times your body weight on the knees, which raises injury risk.

Running

It’s no secret that running builds strength and endurance, boosts cardiovascular fitness, and torches fat. Unfortunately, it also puts stress on your joints. Running on concrete or pavement is the worst for your knees. To avoid injuries, run on a level surface or uphill, and wear adequate footwear with good support.