Exercise for painful knees
In this post, we discuss exercise for painful knees and client Donna’s personal experience with knee pain and exercise.
Donna’s Story
Donna has been working with me through personal training for a couple years now. She had been suffering from knee pain for a long time, and she was worried an exercise program might even make her pain worse.
Fortunately, Donna and I were able to collaborate on an exercise program that did not make her knee pain flare and even improved her strength and function.
Donna’s health care team cleared her to engage in any exercise that she desired.
As part of our training program, Donna performed strength training exercises that helped improve her functional leg strength. We started with single joint quad exercises like quad sets, terminal knee extensions and glute and hamstring exercises like glute bridges and deadlifts.
I also encouraged Donna to perform 150 minutes per week of moderate intensity cardio. She chose to take part in a walking routine.
While Donna still experiences knee pain, she says her pain has lessened and her function has improved since starting a formalized exercise program.
What is the best exercise for knee pain?
If you have knee pain, you want to get evaluated by a doctor or physical therapist first.
You can start a low impact strengthening routine with quad sets, unweighted leg extensions, glute bridge, clam shells and Romanian deadlifts.
If your pain and function improves, you can probably progress towards squats to a box and step ups. Eventually, you may be able to add full squats, lunges and weighted step ups.
Listen to your body and do not proceed with exercises that make your pain worse.
Strengthening exercises can improve knee joint biomechanics, reduce the strain on joints and improve function in your daily life.
You also want to include cardio activities that do not put a lot of stress on your knees. You can try walking, water aerobics, elliptical training and swimming to start.
If you progress gradually, you may be able to work towards running, cycling or other higher impact forms of cardio.
Try to include 150 minutes of cardio per week. Cardio can help you manage your weight to reduce stress on your knee joints. It can also help keep your joints lubricated and reduce inflammation.
Finally, try a gentle stretching routine. Try to maintain full knee range of motion. Your knees should be able to fully bend and straighten. You can try placing a pillow behind your knees and gently alternate between bending and straightening your leg 5-10 times per day.
Can knee pain be cured by exercise?
Sometimes, an exercise routine can help eliminate or at least control pain. A good strength training routine, cardio program and stretching program in addition to controlling your weight can help manage your knee pain. In Donna’s case, exercise reduced but did not fully eliminate her pain.
You may still need to consult a knee specialist or physical therapist if you still experience pain after trying a conservative home exercise routine for several months.
Is walking good for knee pain?
Walking is a great exercise for knee pain. Fortunately, walking does not put a lot of stress on your knees. It also strengthens your knees, hips, quads, and glutes, helping to reduce the risk of future pain flares. Walking also helps you control your weight and reduce inflammation, which can help control or prevent pain.
What are 3 exercises to strengthen your knee?
Quad Sets, partial leg extensions and squats can help strengthen your knees.
To perform a quad set, lay down and straighten your legs. Squeeze your quad muscles and hold for 5-10 seconds. Try 5-10 reps. This exercise helps you activate and strengthen your quad muscles without straining your knees.
Next, progress to partial leg extensions. Sit on a chair or bench. Start with your leg bent at 40 degrees. Straighten your leg by squeezing your thigh. Perform 5-10 reps on each leg. This exercise helps you progress your quad strength.
Finally, progress toward squats. Start standing with feet at hip width. Bend knees and hips until your butt touches a chair. Then stand up straight. Try 8-12 reps of the squat exercise. The squat integrates your legs, hips and butt muscles and helps you gain the strength to stand up and sit down out of a chair.
Final Thoughts
Exercise can be medicine for painful knees. A smart exercise program can help you manage your knee pain. Hopefully, Donna’s success story inspired you to get started with exercise if you have painful knees.
What do you think? Has exercise helped you manage your knee pain? Please let me know in the comment section below.
