How to Exercise Without Hurting Your Knees

Working out has many benefits, but for some people, it's hard to do because of illness or injury. Knee pain during exercise, in particular, is quite common, especially among people over the age of 40. So, if you have knee pain or think your knees might not be healthy enough for exercise, you just need to learn how to do things differently than everyone else.

There are plenty of ways to exercise and stay active without hurting your knees. Let's have a look at some knee-friendly exercises and a few tricks on how to make your workout safe.

Strengthening Exercises:

Simple cardio exercises as half squat, leg raises, and leg extensions can strengthen the muscles around knee joints. Strong muscles will stabilize the joints and prevent unnecessary stress. Strengthening exercises can be done in the comfort of your own home using little to no equipment. A stability ball and a large cardio mat are enough to get started.

Stretching Exercises:

Gentle stretching exercises are also great for knee pain. They improve flexibility and help reduce stiffness. Get a big exercise mat, select relaxing music, find a good spot, and you are ready to stretch. Some great knee-friendly stretches are lower leg stretch, butterfly stretch, and hamstring stretch. Pay attention to proper form when doing these exercises.


Swimming is one of the best cardio exercises you can do if you're worried about knee pain. Just by taking a few laps in your local swimming pool, you will strengthen your heart and lungs, slim down your thighs and waistline, and increase flexibility.

Tips for Exercising Safely

1- Warm-up:

Before you start exercising, warm up your body with gentle exercises for at least 5 minutes. It loosens the muscles by increasing and prepares the body for a more intense workout. A brisk walk, some jumping jacks, and simple dynamic stretches are great warm-up exercises.

2- Apply Compression:

If you are experiencing knee pain, it is best to wear compression pants or knee sleeves during workouts. Compression products help stabilize the knee joint. They also increase blood flow around the knees, reducing soreness and speeding up recovery time after a workout.

3- Add Variations:

If you are doing too much of the same routine, it'll target the same muscles and lead to injury. To overcome this, switch up exercises and add variations to your workout. For example, alternate between machine exercises, free weights, squats, lunges, step-ups, etc., to keep your workout routine fresh and your body challenged with new movements.

4- Safety First:

Avoid jerking, overstretching, or putting excess pressure on supporting muscles. Use good cardio mats to avoid slipping, and use straps to prevent overstretching and possible inflammation. It's essential to stay focused and maintain good form at all times.

5- Don't ignore Pain:

If you feel sharp or intense pain during a workout, stop what you're doing and rest. If the pain persists, see your doctor or physiotherapist right away to rule out any injuries or medical conditions that may be causing the pain. Your health should be your number one priority.

 How to Exercise Without Hurting Your Knees