Easy Exercises If You’re Overweight With Knee Pain

overweight-knee-exercises

If you have arthritis, osteoarthritis, general joint pain, or knee-related complications and you want to lose weight, there are adapted exercises that can help you achieve these goals. Extra weight can put unnecessary stress on the knees, making certain exercises feel as though they are impossible to do. All you have to do is find alternate ways to achieve the same results.

 

Considering that two-thirds of the American population is overweight, it makes sense that 20% of the American adults suffer from knee pain. Being overweight with knee pain shouldn’t make you shy away from exercise, though. Exercise works to maintain healthy circulation and keeps the joints and muscles in better shape. Additionally, losing weight takes stress off the knee joints.

 

To help you exercise, we have put together a list of exercises that you don’t have to dread. You can do these at home without stressing your knee joints. If you do them, let us know how you feel after in the comments below.

 

Hamstring Stretch

You are going to sit at the edge of an armless chair, extending one leg out in front with your heel on the ground; your toes should be facing the ceiling. Keep your back straight and lean forward slightly, pushing your navel toward your thigh. Do not round your back and collapse onto your thighs. Hold this for 15-30 seconds. Switch your leg and repeat two more times for each leg.

 

Chair Up and Downs:

On the same chair, sit up straight with your feet shoulder-width apart and arms loosely hanging by your sides or crossed (whichever feels comfortable is fine). Pressing into your heels, stand up slowly until you are standing straight. Remain standing for a few seconds and then slowly sit down onto the chair, keeping your back straight. Do as many as you can, comfortably, in one minute.

 

Calf Raises:

Facing the back of your chair, stand up straight with your feet hip-distance apart. Pressing onto the balls of your feet, slowly raise your heels as high as you can. Lower yourself back onto the floor. Do three sets of 10-15 repetitions.

 

Calf Stretch:

Remain in the same starting position as the previous exercise, but extend one leg behind you. Bend your front leg, using the back of the chair as support, lean forward, and keep the heel of your back foot planted on the ground. Keep bending until you feel the stretch in your back leg. Hold for 15 seconds and then switch legs.

Straight Leg Raises:

Lay down on the ground on your back, extending one leg all the way and bending the other so that your heel is on the ground and your knee is at a 90-degree angle. Place your hands by your sides and tighten your thigh muscles in the extended leg to lift it off the ground to a 45-degree angle. Hold this for about 1 second before slowly lowering back to the ground. Do three sets of 10 on each leg.

 

Hamstring Curls:

Lie flat on your stomach with the tops of your feet on the ground. Engage the hamstring in one leg and slowly bring your heel towards your butt. Once your toes are facing the ceiling, hold this position for one second, then lower it back onto the ground. Do three sets of 15 reps for each leg. The video below shows the person using a resistance band, but you don’t have to use one. You can if you progress and want to increase the difficulty.

 

Sources:

https://www.braceability.com/blog/exercises-for-overweight-knee-pain/

https://www.everydayhealth.com/knee-pain/exercising-with-knee-pain.aspx

2018-02-16T16:59:11+00:00

Related Questions

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    Q: I have pain in my knee joints, when I have to bend real low (like under the sink or pick up something. They hurt and get real stiff. But when walking I'm ok. I don’t wear heels alot. Can you suggest an herb or something over-the-counter. I want to lose weight and I would like something like a fat burner.

    A:

    For painful knees: Take JOINT FORMULA, HEADACHE AND PAIN FORMULA, and MSM SULFUR. For weight/fat, take: WEIGHT RELEASE CLEANSE AND REGIMEN.

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    A:

    Sometimes, unnatural practices require unnatural approaches to healing, i.e. surgery, physical therapy, etc. Herbs can only assist in the repair but should not expected to do what only surgery and/or other modalities may be other to do (to undo the damage from running). Herbal wise, the person should consume large amounts of MSM Sulfur (9 capsules per day, or 3 capsules 3 times per day), Dherbs.com Joints Formula (3 capsules 2 times per day), and Dherbs.com Enzymes (3 capsules 2 times per day).

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    The best way to find out is have your father (or someone on his behalf) to schedule a health consultation so we can get at the root of the problem. While there could be a host of things causing the problem on the physical level, I'm more interested at getting at the emotional root of the problems. Product-wise, I would have your father start with the FULL BODY DETOX.

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    BEGIN WITH THE FULL BODY DETOX AND FOLLOW IT UP WITH THE DHERBS 10-DAY SUPREME COLON CLEANSE. DO THIS FOR STARTERS!

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    A:

    I highly suggest you first perform our Full Body Detox (maybe twice, back to back). After the Full Body Detox, I would suggest you try our Weight Release kit and regimen which will help you to regulate your weight. Consider a vegan and raw foods diet. Order our Alternative Diet and Lifestyle Manual and check out these diets and how to incorporate them into your life.

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    No drugs will really help your condition. I don't recommend medication but it's your choice in the end!

    For pain, we have a Headache and Pain (Bio-salicin) formula which works well with MSM Sulfur (of which you need to take 9-15 capsules per day, maybe 3-5 capsules three times a day).

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    Q: Please advise if you have any solutions/comments for lower back pain due to a strain. ALL Natural!

    A:

    LOWER BACK PAIN IS USUALLY CAUSED BY COLON PROBLEMS. I'D SAY TO DETOXIFY YOUR BODY WITH AN EMPHASIS ON THE COLON. CHECK OUT OUR FULL BODY DETOX AND DHERBS 10-DAY SUPREME COLON CLEANSE. ALSO, DO YOU FEEL YOUR BACK IS AGAINST THE WALL IN SOME LIFE CIRCUMSTANCE? ARE YOU BENDING OVER BACKWARDS FOR SOMEONE (TO HELP SOMEONE)? YOU NEED TO ASK YOURSELF THESE QUESTIONS.

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    It could be a sign of kidney stones. I would suggest the friend performs the FULL BODY DETOX followed by the 10-DAY ELECTRIC GREENS CELL FOOD CLEANSE.

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    You don't need a doctor's permission to take herbs. God told you to take herbs. I suggest you begin the FULL BODY DETOX Cleanse a.s.a.p. and follow it up by the 10-DAY SUPREME COLON CLEANSE.

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    Q: Hello Mr. DHerbs. I am writing because I have eczema on my neck, back, arms, stomach and toes. I have suffered with this for years & I cannot get rid of it. Also I have a stomach that I am having trouble to get flat. Can you please help me. I am a 37 yr old black female that would just like to feel healthy, I don't drink or smoke and I try to eat healthy most of the time, so what am I doing wrong?. Please give me your advice. Thank you very much.

    A:

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