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Lower Body Exercises: Dos and Don'ts

By Joe Mullich

Exercise is great when it comes to reducing pain and improving range of motion, but what’s best for your joints – particularly those in your lower extremities? Marjorie Albohm, a certified athletic trainer and director of orthopaedic research at Orthopaedics Indianapolis, suggests the following lower body exercises that work best – and even help improve the affected area – as well as some activities to avoid.

But first, in general, wear well-fitting, supportive shoes for all exercise, except pool work and yoga in some cases. As always, check with your doctor or physical therapist before starting a fitness regimen, and stop any action or movement that brings pain. If you feel joint – not muscle – soreness that lasts more than two hours after your workout, your regimen needs adjusting.

Most of the following lower body exercises can be modified for tender joints.

Hips

Do: Walk in the shallow end of the pool, on land or on a treadmill (keep it flat – no incline); swim laps using gentle kicks; ride a bike in easy gears or cycle on a stationary bicycle; perform some yoga poses; do upper-body strengthening exercises and isometric exercises to strengthen hip without moving joint.

Don’t: Running; “abduction” exercises, which move the leg away from the body and can include some Pilates and yoga poses; squats with heavy weights. Wall squats or squats with just the bar and no weights across your shoulders are OK.

Knees

Do: Swim laps using gentle kicks; walk in the shallow end of the pool, on land (rubberized asphalt tracks are best) or on a flat treadmill; do tai chi; perform upper-body and quadriceps-strengthening exercises (without weights); ride a bike in easy gears or cycle on a stationary bicycle.

Don’t: Running; squats with heavy weights; some yoga poses and sports like basketball or racquetball that involve jumping and quick changes of direction; high-impact exercise where both feet leave the ground at the same time, like jumping jacks or rope.

Ankles and feet

Do: Swim laps with gentle kicks; ride a bike in easy gears or cycle on a stationary bicycle; walk in the shallow end of the pool; do yoga; walk in supportive shoes, limiting speed as needed, on land (on a rubberized asphalt track, if available) or a flat treadmill; do most land exercise moves and upper-body and quadriceps-strengthening exercises.

Don’t: High-impact activities that involve jumping (jumping rope, some aerobics classes); walking on uneven surfaces (gravel, hiking trails and some sidewalks), walking for long distances without rest or lower body stretching breaks and sports like basketball or tennis that involve quick changes of direction.

Be sure to ask your doctor or physical therapist about the best lower body stretching moves.

OA in Hips @ 30

06 Feb 2012, 02:00

i want to say thank you for all who has written their truth about living with arthritis. I have bone spurs in both hips and don't qualify for surgery due to my age. I must continue moving or I'll lose mobility. Any tips?

Diana Murphy

10 Oct 2011, 18:21

Sure do hope u like this

Tarnowski

16 Jul 2011, 17:48

I was diagnosed with arthritis a@5 years ago.
I have osteoprosis that I have been treated with for @ 15 years. I get denity screening every two years. Lately my left hip which is where I have arthritis has become more painful and feels as though it is spreading.

I see my doctor every six months should I ask for another xray or other test? Thank you for any info on this.
Diane Tarnowski

sheri valentine

23 May 2011, 12:58

To Jean Davis, especially, but all others, too.
I HIGHLY advise that you wait for the ex-ray results and then speak to your Orthopedist to get his/her advice regarding the exercise you can/can't do, due to your injury.

Best of luck to you,
sherivale

gregoryfrost

17 May 2011, 09:33

As a 54 yr old retired Euro Basketball Player who after 9 knee surgeries (4 ACL's)still plays pick up basketball, I found that icing after basketball or Spin Class have helped ease the pain.

Try this and let me know if this helps.

Greg

nappyhrgl

18 Apr 2011, 22:28

I just want to be able to stand up without hurting so much. I just turned 50 and my knees hurt all the time. My mother has planned a road trip for us 6hrs on a bus I would like some suggestions on how we can prepare our knees for this trip.

marilyn

12 Apr 2011, 15:01

hello fellow arthritis sufferers! I am 62, have osteoarthritis of both hips. If any of you welcome alternative procedures consider tapping. I learned about it at thetappingsolution.com. It has helped me with pain. I also subscribe to a newsletter put out by EFT at eftuniverse.com and they have great articles... try it. I like it better than hurting or taking a pill and it works for me

Jean Davis

22 Mar 2011, 19:44

Several months ago I fractured my right tibia. I didn't know it was fractured until 1 month after it happened. It never bruised. I just happened to stop in to say hi to my orthopedic doctor and he x-rayed it. I ended up with a cast up to my knee for 8 weks and using a walker. Now I have pain in my right hip. Could the fact that I fractured my tibia have anything to do with my hip hurting now? I've had several cortisone shots in my hip but it didn't help much. Should I do exercises now or wait until I get the x-ray results back. I just had it done today.

Jean

Rhonda

11 Nov 2010, 07:31

Because of my arthritis pain I stopped using the tread mill. I would have increased pain after my 30min work out. I switched to the recumbent bike and my knees where just beginning to feel like their old selves when I began to feel severe pain walking down steps and extending my left knee. When I saw the doctor he stated I had T band syndrome. I had never heard of this. I was sent to physical therapy and now my knee area feels fine. My question is why did this happen and will it happen again? The answer the orthopedic doctor gave me was vague.

sofiathomas

30 Sep 2010, 13:21

I got several cortison shots into my knees and both hips. My knees are better but hips have loads of pain. Are there some exersises that I could do to make my leg stronger? I have a threadmill and a rubber band.

<a href="http://www.trainwithmeonline.com/stretching_exercises.html" rel="dofollow">stretching exercises</a>

Stretching Exercises

23 Sep 2010, 11:37

Hi
I am new user for this site. A am a student. I get much info form here.
thanks
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stretching exercises

23 Sep 2010, 09:47

That's great and its very useful. Thanks
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stretching exercises

23 Sep 2010, 08:22

I used to walk 2-3 mls. a day avery day. One morning 9 month ago I walk up with loads of pain especially in my hips and since then I can't walk normal. I can walk (crowl) with a can 4-5 bloks, my legs are weak berely want to move.
<a href="http://www.trainwithmeonline.com/stretching_exercises.html">stretc hing exercises</a>

jane moore

23 Sep 2010, 01:09

A list of stretching exercises, covering the whole body, with links through to an individual page demonstrating each stretch.

<a href="http://www.trainwithmeonline.com/stretching_exercises.html" rel="dofollow">stretching exercises</a>

Charlie

28 Jul 2010, 19:01

Hello everyone! I was reading over the forum and noticed that many of the questions that you have asked have gone un-answered. While I am by no means an expert on arthritis, I am a practicing Physical Therapist and thought that my input might be helpful. There has been much confusion about whether or not to include abduction exercises in your routine. Abductors such as the Gluteus Medius are vital to control the body over your legs while standing and during gait. With that in mind, remember that everyone is different. For some, engaging in pilates and yoga might do no harm while for others it can cause serious damage. When in doubt, stick to the old addage....let pain be your guide. If it hurts, don't do it! Also, the abductors can be worked without weight-bearing through side-lying exercises with Therabands or ankle weights. Hopefully this clears up some of the confusion! Good luck to everyone!

Nancy

10 Jul 2010, 14:16

I am disgusted with all the "dont's" and so called rules about exercise. I am a 57 yr old with Lupus, Sjogrens and Fibro and at this time I can barely walk due to yet another joint degeneration this time in my hip. The pain is down to my knees, and I have other degenerated joints etc. If I listeened to all this crap I would never get out of bed!!! I attend two full hour and a half exercise classes per week, swim, and do my own regimen of weight training all the other days! If I didn't I would be in a wheel chair. GEtting out of bed is a nightmare, and getting to class and starting also difficult. I just do it and after I feel good. Then by evening I cannot move anymore. Already lost 36lbs.! And have lower bp.

katie

16 Jun 2010, 09:55

I'm confused about abduction as a "Don't" as well. I have a very weak glute med on one side and it effects my balance, stability and my impression that abduction exercises can strengthen that so to improve my symmetry and ability to function. Am I missing something here?

Erin

15 Jun 2010, 14:49

Why is AB-duction listed as a don't? It is included in the Arthritis Foundation Exercise Program?

kelly

10 Jun 2010, 13:04

Great suggestions but I would like to know why abduction is listed as a 'DON'T'. Is that just during a flare up?
I'm concerned about that because hip weakness is a major contributor to falls so if older adults do not do some type of abduction exercise, the risk of falls is increased.
A person needs lower body strength to get and hip stability and strength to stay up.
I appreciate the explanation.

Kelly
The Fall Prevention Lady

Cheryl Hester

13 May 2010, 14:50

I had Arthroscopic surgery July, 2009 and it seem to have worked, but now I'm experiencing pain again. I have lost 25 lbs, and this has helped somewhat. My question is if I were to loose some more weight would it help with the pain of Arthritis in my knees.

The Editors

16 Apr 2010, 14:02

Hello AT Readers,
Thank you for your comments and concerns - we read them and we hear you. While we try to address individual questions, it is important to remember that each person's case is unique and it's vital to always consult your physician and/or other members of your health-care team when seeking treatment for your arthritis - this includes questions or concerns regarding physical fitness, whether you read it on this site or any other publication.

The comment section on this site is designed to simply provide a forum in which readers can comment on the content above and interact with one another. The comment function is not intended to diagnose conditions or provide specific medical advice.

All the best,
The Editors
Arthritis Today

Janet

16 Apr 2010, 12:57

I'm referring to Linda Early's request. Are any of the answers being posted?

Would like to see the responses.

thanks,

soofy

30 Mar 2010, 10:33

I have knee arthritise. i m 34 yrs old.And i used to do Gym everyday ( strenth training,Cardio n Streching ) My question is that is it good to do strength training like squats.Lunges ,Leg Press etc.. ? i used to do squats n lunges with weighted bar apprx. 40 to 50 Kg.
Please guide me...
Thank u.

Marie Wise

05 Feb 2010, 10:38

I took a look at the bivios on Stretching & Flexibility and would like to know is there is a DVD that I can purchase with these exervises on. I have recently been diagnosed with osterioarthritis and I think these exercise would be useful to me

Thank you
Marie

Ruth Ann

31 Jan 2010, 19:04

I have had rheumatoid arthritis for over 30 years. I highly recommend good orthotics for foot and ankle pain - especially the kind that they heat up so they form to your feet to prevent pressure points. You need to go to a good technician who can add lifts as needed to get your ankles into proper alignment. It's expensive, but they last for years and make a huge difference. I really wouldn't be able to walk without mine.

Pat

23 Jan 2010, 20:02

I am 75 and just joined a yoga class. I have Osteoporsis and Osteoarthritis. I heard somewhere not to do certain bending exercises because it could cause compression fractures of the spine, is this correct?

Kathy

29 Dec 2009, 10:49

An excellent book for total body range of motion exercises, streching, and other helpful tips for those with arthritis and RA is Arthritis: What Exercises Work by Sobel & Klein. I bought it recently on amazon.com
It has made a huge difference in how I feel when I do them daily.

Agnes

14 Dec 2009, 06:27

I enjoy your articles. Do you have a DVD of the exercises? I am sometimes afraid that I may do them wrong. I have fibromyalgia and a possible diagnosis of ankleosing spondylitis, much pain in lower back and hips with a positive HLA-B27 antigen. I frequently contirbute to AF.

The Editors

07 Dec 2009, 10:39

Linda Early

07 Dec 2009, 09:53

Several people have written in requesting information. Is anybody reading what we write? Or is this self-help only?

Bilkis

26 Nov 2009, 05:04

I have just been diagnosed that I have Osteoarthritis of the femure bones of the feet. I have a painful experience for the past few months with swelling of upper feet specially if I am siting too long. Also if I walk too long I have these pains in the feet & knees.
Can you suggest any Ayurvedic/yoga or probably a Homeopathic treatment.
Thanks

Cynthia

06 Oct 2009, 09:10

Useful article, and we appreciate more concise info like this. An athletic woman of 62, I have both osteoporosis and osteoarthritis. Any suggestions for staying flexible, strong, and not smashing bones?

sudhakar

09 Sep 2009, 23:57

its usefull, Thanks.............

Diane

18 Aug 2009, 08:31

DITTO on what Juanita is requesting. Let us know soon!!

Juanita

15 Aug 2009, 11:27

I have the Take Control with Exercise DVD based
on the Arthritis Foundation Exercise Program.
These exercises are mostly sitting and standing
exercises. Do you have any exercises for floor
activities that can be substituted and done on
the bed if a person has problems getting down on the floor. I would like to loose weight from
the middle portion of my body to take stress of
my knees. Would appreciate hearing from you
on this subject matter.

Thank you,
Juanita

dolly

22 Jul 2009, 19:32

glad to no there is life,even with osteoarthritis,gratefull, i am a memeber now,,keep it coming--i want to live,with the Big O and learning is the best way,

Evelyn Phillips

18 Apr 2009, 17:54

I'm 85 years of age. I find your magazine "Arthritis Today" very informative.
I do stretching, strengthening, cardio, and balancing exercises as recommended by an exercise specialist. Because of these exercises that I have been doing since 1996 to ease fibromyalgia and osteoarthritis pain, I now feel better than I have since 1947--62 years ago. My right knee is now beginning to pain when I walk and sometimes the bottom of the ball of my right foot. Any suggestions?

Cheryl Palmer

09 Apr 2009, 17:43

I have arthritis in my left hip (had right hip replaced 13 yrs ago). I am 61. I use the elliptical machine, do deep water aerobics, lift weights 2 days per week and have one pilates lesson per week most often using the reformer. Which pilates poses should I not be doing?

Cheryl

Kay Busby

03 Apr 2009, 13:04

I am a 64 year old female. Have hip pain.Should I do walking?

Liz

30 Mar 2009, 14:58

For Osteoarthritis (mainly in the hip), what Pilates and Yoga exercises should be avoided and which ones are ok? What about Pilates Reformer exercises?

Lena

24 Mar 2009, 15:27

I have severe arthritis in both knees and have flexibility issues in my lower body and would like to ask about a DVD to buy to do exercises at home tha work gently. I bike a lot for cardio and do mostly upper body weights due to stiff legs.

Thanks a lot!

Ludmilla

19 Mar 2009, 14:25

I have a lumbar stenosis and arthritis in all my joints (I am 88 years old female). I used to walk 2-3 mls. a day avery day. One morning 9 month ago I walk up with loads of pain especially in my hips and since then I can't walk normal. I can walk (crowl) with a can 4-5 bloks, my legs are weak berely want to move. The pain in my lower part of the body always. I got several cortison shots into my knees and both hips. My knees are better but hips have loads of pain. Are there some exersises that I could do to make my leg stronger? I have a threadmill and a rubber band.

Ken Walden

06 Mar 2009, 18:47

I am now 60 and had been playing tennis 3-4 times a week for a couple years before being diagnosed with osteoarthritis. This article on Lower Body Exercises; Do's and Don'ts, says don't have quick changes of direction as you would in tennis but it lists this DON'T under Ankles and Feet. My pain is primarily in and around my back and I am not aware of any pain around my ankles and feet. Do you suggest that I still avoid tennis?

Thank you for your help.

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Lower Body Exercises: Dos and Don'ts

Hips

Knees

Ankles and feet

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