Do's and Don'ts of Exercising with Knee Pain

Soniya
Exercising with knee pain? Follow these do
Exercising with knee pain? Follow these do's and don'ts. (Image via Pexels / Andrea Piacquadio)

Exercising with knee pain can be quite difficult and you may feel like the world has come to an end. But the truth is, there are a lot of things that you can do to help yourself feel better and stay active. Strengthening your legs in particular is a great way to manage knee pain and get moving again.

So if you want to stop sitting on the couch all day with your legs propped up on pillows (or worse), here are some tips on how to strengthen your thighs while exercising with knee pain:


Knee Strengthening Exercises To Try

Here are some exercises to help strengthen your knees:

1) Leg extensions

  • Lie on your back and bring both feet flat on the floor with knees bent at a 90-degree angle.
  • Lift one leg off the floor and extend it straight out in front of you, then lower it back down again slowly.
  • Do this 10 times for each leg before switching sides.

2) Squats with weights or resistance bands (if available).

  • Stand up straight with arms stretched out in front of you for balance, then squat down until thighs are parallel to the floor--but don't let them actually touch.
  • Hold for five seconds, then stand back up again as fast as possible without putting any weight on either foot during this exercise.
  • Repeat three more times before moving on to another exercise in this series of exercises targeting specific muscle groups throughout various parts of our bodies (such as triceps).
Starting off slowly is essential while exercising with knee pain. (Image via Pexels / Gusatavo Fring)
Starting off slowly is essential while exercising with knee pain. (Image via Pexels / Gusatavo Fring)

3) Hamstring curls

  • Lie flat on your stomach.
  • Bring your heels as close to your butt as you can, and hold that position for 20 seconds.
  • Do three sets of 15.
  • Another way to do this exercise is by standing while holding onto a chair. You can add ankle weights, starting with one pound and working your way up to three or five pounds.

Exercising with knee pain: Why are stretches for knee pain is important?

Warming up is important to keep your body from getting hurt, so make sure you do it. A good warm-up should include some light cardio and stretching. Stretches for knee pain are especially important if you have arthritis or other joint conditions that cause stiffness in the joints of your legs.

Warm-up before every workout is crucial. (Image via Pexels / Miriam Alonso)
Warm-up before every workout is crucial. (Image via Pexels / Miriam Alonso)

Stretching after exercise is also very important because it helps reduce muscle soreness so that you can go back out there again tomorrow.


Importance of warming up

Warming up is an important part of any exercise routine. It increases blood flow and prepares the body for activity by increasing muscle temperature and joint flexibility, reducing stress on the muscles, tendons, and ligaments.

Helps in reducing muscle soreness. (Image via Pexels / Li Sun)
Helps in reducing muscle soreness. (Image via Pexels / Li Sun)

Warm up before exercising with knee pain by doing a few minutes of walking or gentle jogging (about 5-10 minutes). Here are some of the warm-up exercises to try. This will help prevent injury during your workout by increasing circulation to all areas of your body, including:

  • Your heart rate will increase slightly while you are warming up which helps get oxygen flowing through your veins faster than normal so that when you start running at full speed it doesn't feel like too much effort for them to handle all that extra blood pressure!
  • The increased blood flow also helps flush out toxins that build up during long periods without movement such as lactic acid from high intensity exercises like sprinting or weight lifting sessions which can lead to soreness after working out if left untreated.

Know your limits

It's important to know your limits. If you're exercising and feel pain, stop. There is no reason to push yourself past what feels safe or comfortable. If you are unsure of whether or not an activity is safe for your knee injuries, consult a professional who can help guide you through the process of making sure that your body is ready for exercise.

It is important to know your limits while exercising with knee pain. (Image via Pexels / Pavel Danilyuk)
It is important to know your limits while exercising with knee pain. (Image via Pexels / Pavel Danilyuk)

Exercising with knee pain can be challenging, and it's important to know that there are many different exercises you can do to help strengthen your legs and keep them healthy. Knee-strengthening exercises can help reduce stress on the joints while improving muscle tone and flexibility.

You may also want to consider cross-training as an alternative option for while exercising with knee pain if running or cycling isn't feasible anymore due to injury or illness.

Edited by Ankush Das