Low Impact Knee Exercises

Low impact knee exercises provide you with strengthening and stretching motions while protecting your knee joint. These exercises are helpful for those afflicted with arthritis, pain or other health conditions, according to the American Academy of Orthopedic Surgeons. Doing the exercises on a regular basis will help you achieve the best results. Consult with your medical care provider before starting any exercise routine.

Water Walking

Walking is good for your overall body. Walking on land, however, can be stressful on your joints. You can start doing water walking, as a low impact knee exercise. Exercising in water is gentle on your joints. The water’s natural buoyancy supports your body weight, thereby taking the weight off of your joints, according to the Arthritis Foundation. Water also has a natural resistance that can strengthen your knee muscles. Get into chest or waist-deep water, depending upon your preference. Hold onto the pool’s side as you walk the pool’s perimeter. Make certain your feet touch the pool’s bottom to avoid any potential injury. Walk as you would on land. Keep your shoulders back, chest lifted and your arms bent slightly. Be sure to swing your arms. Walk at your own pace. Add variety to your routine by walking backwards, sideways or in circles.

Knee Bends

Knee bends will both strengthen and improve your knee muscles. Do these exercises either on land or in the water. Sit on a bench and place your feet firmly on the floor or pool’s bottom. If sitting in water, have the water come to shoulder level. Tighten your thigh muscle. Slowly raise one foot up while straightening your knee. Hold this position for three seconds. Slowly return your leg to the original position. Relax for 10 seconds. Repeat this exercise 10 times with each leg.

Knee Lifts

Knee lifts are low impact knee exercises. Get into chest-deep water. Stand with your back against the pool’s side. Slowly bend your right knee until your thigh is parallel to your water’s surface. Place your hands underneath your knee to support your knee. Straighten your knee. Hold this position for five seconds. Slowly lower your knee while still holding your thigh in the parallel position. Relax for five seconds. Repeat this exercise five times. Do the exercise again with your left leg. This exercise can also be done on land by standing with your back against a table.

Hamstring Curls

Strengthen your hamstrings with hamstring curls. Find a sturdy chair. Hold onto the back of this chair for balance. Place your weight onto your left leg. Slowly lift your right foot off the ground. Bring your heel toward your buttocks. Do not bring your heel past a 90-degree angle. Hold this position for five seconds. Slowly lower your leg to the original position. Relax for five seconds. Repeat this exercise five times. Repeat this exercise with your left leg.

About this Author

Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.