Yes, you can work out in a knee brace — but exactly what those workouts look like will vary depending on what sort of brace you're wearing, and why you're wearing it. You might need to focus primarily on your upper body, or you might be able to do almost any exercise you like.
用坏膝盖锻炼
有两种金色的规则，锻炼糟糕的膝盖 - 或者真的，受伤。第一个是那个if something hurts, stop doing itright away.
Second, talk to a medical professional before you hit the gym. Exactly which exercises you can safely do depends on the mechanism behind your "bad knees," and a doctor or physical therapist can help you identify the cause, whether it be torn ligaments or meniscus, bursitis, patellofemoral syndrome (aka runner's knee), or even a fracture — all examples from the梅奥诊所.
Your medical team can also help you decide which type of knee brace is appropriate for you. There are quite a few types of braces to choose from, including the compression knee brace, rehabilitative braces to help you recover from an injury, and functional braces for supporting a knee that was previously injured, as explained by theAmerican Academy of Family Physicians.
如果您不确定要做多少锻炼，旨在遵循美国卫生和人类服务部Physical Activity Guidelines for Americans. They recommend that otherwise healthy adults get at least 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity activity. They also recommend strength-training all your major muscle groups at least twice a week.
Exercising in a Knee Brace
如果您已被清除锻炼并膝盖支持锻炼，仍让您移动膝盖，您有许多练习可供选择. Consider low-impact cardio such as walking, cycling or pedaling an elliptical trainer.
When it comes to resistance training, you should be able to do almost any upper-body exercise. The following are a few good places to start, along with their analogs on a cable machine or suspension trainer:
- 长凳/胸部压力机
- Overhead/shoulder presses
- Lat pulldowns/pull-ups
- 返回行
- Biceps curls
- 三头肌延长/俯卧撑
您可能也可以进行许多低体练习，但要小心腿部扩展机。根据膝盖条件的具体细节，这项运动可能是康复的一部分，或者您可能会被告知以避免它。
Squats and deadlifts are another hot topic for anyone wearing a knee brace for exercise. Depending on the specifics of your condition, you may need toexplore alternative exercises. If you are cleared to do squats, proper attention to form is vital. Key points to watch for include:
- 确保你的膝盖追踪脚踝（不偏向或向外）。
- 提升适当的重量，因此您始终控制运动。
- 避免过度使你的腿 - 在电梯期间的任何时候锁定它们。
- Limit yourself to a pain-free range of motion. In other words, squat only as deeply as you're able to do without pain.
固定膝盖做好练习
If you're wearing knee braces that inhibit your knee movement, you may have to focus your cardio and strength-training efforts on your upper body only. One of the most helpful machines for upper-body cardio is the hand bike, also known as a hand ergometer: Just as the name suggests, it's a bike you pedal with your hands.
您也可以通过阴影框即可即兴发挥上身心动锻炼（仅使用您的手开始，然后添加拳击手套或非常轻的手重量，以获得额外的电阻），使用战斗绳或绳索拉动。
Similarly, you'll need to focus strength training on your upper body. As long as you can safely maneuver yourself into position on a weight bench or inside a strength-training machine, you can do almost any of the upper-body workouts already mentioned.