Can You Exercise with Knee Pain? Here's What You Need to Know
Knee pain can be a common issue for people who exercise regularly, especially for those who engage in high-impact activities such as running, jumping, and weightlifting.
Knee pain can stem from a variety of causes, including overuse injuries, ligament strains, and osteoarthritis.
So, can you exercise with knee pain?
The short answer is yes, but it's crucial to take the right approach.
What You Should Consider Before Starting Exercising Again?
When it comes to exercising with knee pain, there are a few things to consider to be able to enjoy working out without dealing with soreness, tightness, or stiffness throughout.
First and foremost, it's essential to get clearance from an expert if you are recovering from an injury, or suffering regular pain before starting a new exercise program.
If you take a "no pain, no gain" mentality, you may turn a relatively minor knee problem, into a much bigger, debilitating knee injury that takes a long time to recover from.
With knee pain, it's best to treat it early so you can exercise without fear of it getting worse.
In many cases, knee pain can be managed with conservative treatment and modifications to your exercise routine. However, some conditions may require more intensive treatment or rehabilitation so if you are unsure, reach out to me, who has helped hundreds of knee pain sufferers get back to exercising and performing at their best in the gym.
Once you've received the go-ahead, and you are confident that it's the right time to start exercising again, it's time to start thinking about the types of exercises you can do.
Certain exercises are beneficial for people with knee pain, while others should be avoided.
Here's what you need to know:
What Exercises Should You Avoid With Knee Pain
While there are no "bad" exercises, there are exercises that are likely to be unsuitable or lead to problems for people with knee pain.
Over time, you can get back to these exercises, but while starting to exercise again, avoiding these exercises is generally a good idea unless you are receiving professional coaching.
Running and Jumping
High-impact exercises such as running and jumping can be tough on the knees, leading to further stress and pain.
Deep Squats
Deep squats can put a lot of strain on the knees and exacerbate existing knee pain, especially if done incorrectly.
Lunges
Lunges can be a great lower-body exercise, but they can also cause knee pain if not done correctly.
Leg Curls
Leg curls can put pressure on the kneecap and exacerbate pain, especially if done with heavy weights.
What Exercise Is Good For Knee Pain?
If you have knee pain, it can feel like there's a big list of things you can't do, or shouldn't do. But there are things that you can and are good for your knee pain too.
If you're getting back to exercise after a knee injury, or you have a history of knee pain, starting with these types of exercises should allow you to get moving, improve your fitness, and stay pain-free.
Low-Impact Cardio
Low-impact exercises such as walking, cycling, swimming, and elliptical training can be a great way to get your heart rate up without stressing your knees.
Strength Training
Strength training can be extremely beneficial for people with knee pain, especially exercises that target the muscles around the knee joint, including the quadriceps, glutes, and hamstrings.
Yoga And Stretching
Yoga and stretching can help improve flexibility and reduce tension in the muscles around the knee joint, helping to reduce pain and improve mobility.
Water Aerobics
Water aerobics can be a great way to get a workout in without placing stress on your knees, as water provides resistance without causing impact.
Create The Right Training Program To Avoid Knee Pain When Exercising
In addition to choosing the right exercises, it's essential to manage the intensity and frequency of your workouts to accommodate your pain threshold.
Over your week, and months of training, you want some periods where you train more intensely and less often, and then vice versa to improve your strength, endurance, and overall fitness.
This requires you to listen to your body and reduce your workout time, your weights, or your repetitions if you're experiencing knee pain.
Moreover, don't hesitate to reach out to me if you're struggling with knee pain and can't exercise as often, or as hard as you would like.
I can help you modify your exercise program to fit your specific needs, and prevent further knee pain or damage.
Right now, you can arrange a Free Back To Fitness Assessment with me - someone who's helped thousands of people overcome knee injuries, get fitter, and feel great when they exercise!
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