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The first step in determining the best exercises for your bad knees is to be sure that you know what type of "bad knee" you're dealing with (consult your Physician or Physical Therapist to confirm a diagnosis). If you don't know, you should exercise with caution and don't follow "no pain no gain."

The top 5 types of knee injuries for which exercise is proven beneficial are:

1) Osteoarthritis
2) Patellofemoral syndrome (Runner's knee)
3) Patellar tendinitis (Jumper's knee)
4) Cartilage tears
5) Ligament injuries

Exercises for:

1) Osteoarthritis (OA)
People with OA benefit most from "non-weight bearing exercises." Swimming or water-walking are good examples of this, as is biking. For more, see a pro.

2) Patellofemoral syndrome (Runner's knee)
PFS is characterized as an achy pain affecting the front of the knee. It has many different causes and exercises that will help are generally specific to each individual. Hip and knee stretching is almost always helpful - a couple of visuals can be seen at: http://www.physiotherapy.ca/Pu blicUploads/222460KNEEInjuryIn fo.pdf
Knee extensions with ankle weights will help build strength and also help fix the problem.

3) Patellar tendinitis (Jumper's knee)
Often caused by lots of, well jumping obviously, but not only ballerinas and ballers develop this condition. It also affects people who do lots of walking on ramps, climbing stairs, and squatting in ways that increases stress on the extensor mechanism of the knee. The best exercises for this problem are lunges, proper squats, and thigh stretches.

4) Cartilage tears
Usually if this is a serious problem you will have trouble with just about every kind of exercise that involves that knee. But if it's a minor annoyance and you can exercise without your knee ballooning up, then pretty much any exercise is safe for you, except exercises that might involve running and cutting or twisting. But lunges, squats, universal weights, ankle weights, biking, walking, maybe even running are usually pretty safe and beneficial. Oh, and you're probably going to want to skip the knee stretches in that new yoga routine that have you folding your lower body into a pretzel (save yourself a trip to the Pharmacist/Physical Therapist).

5) Ligament injuries
The best exercises for knee ligament injuries include biking, strengthening with weights or a universal gym, squats or lunges, and comfortable stretching. You should generally avoid impact sports or activities like running and cutting or twisting.

Each person's bad knee is different, but you can try some of the exercises above and see what works for you. Remember it is important to consult a pro if you think there's a chance that exercise could turn your bad knee worse.

Learn more about this author, Paul McLauren.
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