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Monday, July 16, 2018

Cycle Workout Plan To Ease Osteoarthritis Knee Pain

workout-to-help-knee-pain


If you have arthritic knee problems, I have a great workout for you. I do it three days a week to help my knees. You will need a stationary bike, a mat, ball, towel and maybe ankle or thigh weights.

When you cycle the intensity should be hard enough that it is hard to pedal. You want your bike cadence to stay between 50-60 rpms. If you find yourself constantly going over 60 rpms, increase the workload on the bike. However, do not cycle with knee pain. If you feel any type of pain in your joint when you cycle, decrease the workload but stay between 50-60 rpms. Some days I can bike at a harder workload and some days I have to decrease it, go by how you feel.


Workout Number 1 Level One
Cycle for 2 minutes (rpm 50-60 per minute)
Knee Mobilization with a towel 10 reps
Leg Lifts 10-12 reps
Bridges 15 reps
Clams 15 reps
Repeat two more times from the 2-minute cycle


Workout Number 2 Level Two
Cycle for 3 minutes (rpm 50-60 per minute)
Standing Wall Slides 10 reps (Go as far as long as you don't feel any pain)
Knee Mobilization with a towel 12 reps
Leg Lifts 15 reps
Bridges 20 reps
Clams 20 reps
Repeat two more times from the 3-minute cycle


Workout Number 3 Level Three
Cycle for 4-5 minutes (rpm 50-60 per minute)
Knee Mobilization with a towel 15 reps
Leg Lifts 20 reps
Bridges 25 reps
Clams 25 reps
Repeat two more times from the 4-5 minute cycle


When you get really strong, feel free to add ankle weights when you do the floor exercises. If you have any questions, send me an email at sheilafit10@gmail.com



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