Low-impact strength training is not only a viable alternative but also highly effective in building muscle without creating a problem for any of the joints.
Strength training has long been a champion of developing muscle, increasing bone density, and generally contributing to overall physical fitness. Many old-school exercises like squats, lunges, and running are very stressful for the knees for both those experiencing knee pain and recently injured.
Exercises in low-impact strength training have minimal impact on the joints and are focused on avoiding overtaxation of the knees, unlike high-impact activities, including jogging, pounding, and extreme bending, to which controlled movement and stabilization can be reduced. These exercises make someone with arthritis, or anyone who has previously had an injury to the knee, as well as anyone else who wants to try to preserve the joints but yet maintain muscle build and endurance, very suitable.
Whereas exercises that train compressive loads that stress the knees are being done, training which moves towards movement through concentric contractions, with controlled repeated actions can also help minimize knee stress as one develops a strong, lean body. Actually, low-impact training is something that can come into play for maintaining long-term joint health without compromising muscle strength gains.
One of the best benefits of low-impact strength training is that, unlike some of the more intense forms, it doesn't place as much wear and tear on the joints, particularly the knees. This can be excellent for people who have arthritis or past injuries that still bother them and make them unable to perform the heavier work.
This too can be enhanced by low-impact strength training. The resistance bands, free weights, or bodyweight exercises strengthen the muscle without putting added stress on the knees.
Many low-impact exercises focus on controlled, slow movement, which will enhance balance, flexibility, and mobility with time. This, by itself, can reduce knee pain and prevent further injury of the area around the joints through muscle building.
Low-impact exercises are accessible to everyone, from the least fit to the highly trained athlete. Whether in recovery from an injury or managing chronic pain, low-impact allows you to do strength training the sustainable way.
Here are some of the great low-impact strength training exercises that you can perform to build up your muscles without putting more stress on your knees:
This will strike your glutes and hamstrings with zero tension on the knees. To do a glute bridge, lie on your back with your knees bent, feet flattened on the floor, and hips-width apart. Start by slowly lifting your hips off the floor, squeezing your glutes at the top. Hold for a few seconds and then let the hips drop back down. Repeat for 10 to 15 repetitions.
Since you're lying down on the floor, your knees are relieved of all tension and produce less joint stress as you build out your posterior chain.
The seated leg press can be used by those who, for joint reasons, cannot perform squats. Sit comfortably on the machine with your feet on the platform, and bend your knees to an angle of about 90 degrees. Push the platform away from you while keeping the slight bend at the top, extend your legs.
The machine spreads the weight throughout the body a little bit better so it doesn't pull as much on the knees; although it does work those quadriceps, glutes, and hamstrings.
To do this exercise, you'll need a resistance band anchored from a low point behind your back. Stand with feet that are hip-width, and grab the band between your legs. Now push your back flat and hinge at your hips: to stand up straight and scoop forward with the band, squeezing your glutes at the top.
The pull-through targets your hips and glutes, not your knees, but is still pretty tough on your lower body.
Wall sits are an isometric exercise that target your quads and glutes. Find a wall, stand against it, slide down like you're sitting in an invisible chair, and hold that for 20-60 seconds.
You lessen the amount of stress placed on your knee joint when you are keeping your knees bent at a 90-degree angle while you let the wall support your back in performing the movements.
Deadlifts are a full-body movement, which targets the glutes, hamstrings, and lower back. Keeping your knees slightly bent, you start with a hinge at the hips and let a barbell or dumbbells down toward the ground. When returning to the top position, you will be contracting your core and glutes.
Unlike squats, deadlifts are more about the hips versus the knees so will build good strength in your lower body without overloading the joints as much.
New to strength training or coming off an injury? Start low and go low, using lighter weights or resistance bands then go from there if you get stronger.
Focus on Form: For less knee stress during the activities, ensure proper form. Make sure that you have learned the right execution of every movement so you do not compensate and stress your knees.
Because sometimes rebuilding is actually most possible during rest days, make sure to pace your workouts with proper rest in between to avoid overuse.
Low-impact strength training is a safe and effective way of making your body stronger and can minimize the risk of putting a lot of stress on the knees. You can incorporate easy-on-the-knees exercises to your list and become stronger and minimize the risk of injury while helping to keep your joints healthy for the years ahead.
