As a licensed DPT and Amazon Associate, I earn from qualifying purchases at no extra cost to you. I only recommend products I’ve personally vetted.
Knee pain is a common issue, especially when starting a new workout routine or increasing activity too quickly. The good news is that with the right exercises and modifications, you can stay active while reducing stress on your knees. As a Doctor of Physical Therapy, I recommend focusing on proper movement patterns, strength, and control to prevent further irritation.
Why Knee Pain Happens During Exercise
Knee pain during exercise is often caused by poor movement mechanics, muscle imbalances, or doing too much too quickly. Weak hips and glutes can lead to increased stress on the knees, while improper footwear may also contribute to discomfort. Understanding these factors is key to preventing further irritation and staying active safely.
Exercises to Help Reduce Knee Pain
These exercises focus on improving strength and stability while reducing stress on the knees. Perform each movement slowly, with control, and with the core engaged (Explained in previous blog post).
1. Glute Bridges
Lie on your back with knees bent and feet flat on the floor. Lift your hips while keeping your core engaged. Perform 10-15 repetitions.
👉 Helps strengthen the glutes and reduce pressure on the knees.
2. Straight Leg Raises
Lie on your back with one leg bent and the other straight. Lift the straight leg while keeping it fully extended. Perform 10-15 repetitions on each leg.
👉 Builds quadriceps strength without placing stress on the knee joint.
3. Clamshells
Lie on your side with knees bent. Keeping your feet together, lift your top knee. Perform 10-15 repetitions on each leg.
👉 Improves hip strength and helps maintain proper knee alignment.
4. Wall Sits (Short Holds)
Stand with your back against a wall with feet out front away from the wall and slowly lower into a partial squat. Hold for a few seconds, then return to standing. Perform 10-15 repetitions.
👉 Builds strength in a controlled, low-impact position.
What to Avoid
- Deep squats with poor form
- High-impact jumping exercises
- Sudden increases in activity level
PT Tips for Protecting Your Knees
To reduce knee pain and prevent future injury, focus on proper movement and consistency. Small adjustments can make a big difference over time.
- Choose supportive footwear for walking and exercise
- Keep your knees aligned with your toes during exercises
- Strengthen your hips and core to support proper movement
- Increase activity levels gradually
- Avoid pushing through sharp or worsening pain
Helpful Tools for Knee Support
Using the right equipment can help reduce stress on your knees and support safe movement as you begin exercising.
Amazon Basics Resistance Bands – great for building strength without putting excess strain on the knees
Hoka Womens Clifton 10 Supportive Walking Shoes – help absorb impact and improve alignment
Wrist & Ankle Weights – Progression can be achieved by slowly adding weight to your exercise regimen.
“Lower back pain can also affect your movement and contribute to knee discomfort. Check out my guide on relieving back pain here.”
This content is for educational purposes only and is not intended as medical advice. Consult a healthcare professional for personalized guidance.
Pingback: Best Exercises for Lower Back Pain (Beginner Friendly & Physical Therapist Approved) – Total Body Wellness
Pingback: How to Start Working Out Without Getting Injured (Beginner Guide & PT Approved) – Total Body Wellness