Knee Pain Workout for Better Joint Support

While knee discomfort is one of the most common issues faced by exercise enthusiasts, employees in office settings, competitive athletes, and even beginning exercisers, the good news is that you can remain physically active, improve your overall strength and increase your flexibility while still being mindful of your knee joints. Having a full-body workout plan, with an emphasis on those activities that will not place added strain upon your knee joint, will allow you to continue workouts to maintain your fitness level, while simultaneously protecting your knees.

You’ll find in this manual a listing of safe workouts for knee pain, along with valuable information regarding the benefits of these workouts as well as advice on how to remain active even while experiencing knee pain.

People who are experiencing chronic knee pain typically do not exercise due to fears that they could further injure themselves. However, performing the right exercise is a way to actually strengthen muscles that surround the knee joint, improve overall balance, and progressively relieve knee pain.

A full body workout plan that is gentle on the knees should include:

• Gentle Movements
• Joint friendly Strength Training
• Controlled Movements
• Warming up and cooling down properly
• Avoiding excessive bending or twisting the knee joint

When experiencing knee problems, your warm-up will be an extremely important part of your workout. Your 5-7 warm-up will prepare your joints by providing your body with increased blood flow and is a good way to prepare your joints for physical activity.

The following sequence should be performed first as part of your warm-up:

• Rotating Your Ankle – 30 seconds per side
• Twisting Your Hip – 20 times
• 1 Minute Gentle Marching on Spot – Low Intensity
• 30 seconds of Arm Circles
• 20 Repeat Neck And Shoulder Circulation

These three exercises will help get blood flowing into all of the muscles required for a workout, while not stressing the knees.

Upper body exercise does not put any strain on the knee, making it safe and effective.

Starting Position: Sitting upright in either a Bench or Chair position.

Perform: Hold the dumbbells and press them straight up above your head. Perform three sets, with 12-15 repetitions.

Works the Chest and Tricep and does not require the use of the lower body.

Perform: Three sets of 10-12 repetitions.

Knees must not be locked, as that will help create stability.

Strengthen Back Muscles and keep knees in a neutral position.

Perform: Three sets with a repetition count of 12 per set.

These three exercises strengthen the upper body without requiring kneeling to assist in supporting the movements.

This segment of an overall workout program concentrates on strengthening the legs while decreasing stress on the knee joints.

Starting Position: Lying flat on the floor, with feet flat on the ground.

Raise hips off the ground while keeping knees in line.

Perform: Three sets, with a repetition count of 15. Strengthens Gluteus Maximus, Hamstrings and Lower Back without causing stress to the knee joint.

• Hold onto a sturdy object for support.
• Gently lift your leg laterally.
• Perform 12 to 15 repetitions for each side for a total of 3 sets.
• This exercise strengthens your hip stabilizers which are important to maintain the long term health of your knees.

• Stand up straight and rise onto your toes.
• Perform 15 to 20 repetitions for each complete set. You may perform 3 sets total.
• This will strengthen the lower leg muscles which help support the knee joint.

• Only if you are not feeling any pain.
• Perform with very little movement.
• Perform only 2 sets of 10 to 12 repetitions.
• Skip these if any discomfort occurs.

• A strong core will reduce the amount of stress that is placed on your knees and provide additional support by increasing stability.

• Maintain a neutral spine while you’re reaching forward with one hand and back with one foot.
• Complete 12 repetitions on each side for a total of 3 sets.

• While in a chair, raise your legs one at a time to a level comfortable for you.
• Perform 15 repetitions on each leg.

• Hold the position for 20 to 30 seconds.
• This is beneficial in keeping the spine stable while not stressing your knees.

• Cardio can be performed with little or no impact on the knees. Several of the best forms include:
• Swimming or doing aquatic exercise.
• Using an elliptical.
• Walking on flay surfaces.
• Using exercise bike (with very little resistance).
• Rowing machines.
• These exercises allow you to burn calories while keeping your knees healthy.

End your workout with 5 minutes of relaxing stretches:
Hamstring stretch
Laying on the side, Quad stretch (if the pain in your knees is too much to tolerate for a standing, or sitting quad stretch).

Calf stretch

Lower back stretch
Stretching decreases the tightness in your muscles and increases the flexibility of your joints.

• Wear shoes that provide support.
• Ice your knee(s) after exercising if you experience any pain afterwards.
• Seek physiotherapy to manage continued discomfort.

Doing a consistent but gentle full body workout will build up your muscle strength, improve your range of motion in the joints of your body, and will decrease your knee pain over time.

You can still maintain your level of fitness even if you are dealing with knee pain by doing knee-friendly strength exercises, low-impact cardio activities and being intentional about how you move your body. All three components will give you a complete and balanced workout that serves your entire body while supporting and protecting your knee(s) from additional injury.