As one of your body’s major weight-bearing joints, the knees are a common source of pain. While rest and anti-inflammatory medication may provide short-term relief, movement plays a key role in long-term knee health.
At Orthopedic & Wellness in Frederick, Waldorf, and Germantown, Maryland, our orthopedic and pain management specialist, Dr. Ojedepo Ojeyemi, takes a holistic approach to care. When managing knee pain, our team creates plans that focus on easing discomfort now while maintaining and building strength and mobility for the future.
Physical activity is an important part of pain management for knee pain, but not all exercises are knee-friendly. Here, we share exercises that may make knee pain worse and what you can do instead.
HIIT workouts alternate between short bursts of intense activity followed by periods of rest, giving you a fast and effective cardio and strength workout. However, many HIIT moves — such as sprints, burpees, and jump squats — are high-impact and place extra stress on the knees.
What to do instead: You can get a good cardio and strength workout without hurting the knees by doing low-impact alternative exercises such as cycling, swimming, or using an elliptical machine. These options can provide the intensity you want without straining your knees.
Jogging is a popular exercise, but if you have knee pain, it may not be the best choice. The repetitive impact, especially in hard surfaces like concrete, can aggravate knee problems.
What to do instead: Walking is a great low-impact alternative to jogging that provides many of the same benefits without the knee stress. Aim for five 30-minute walks a week and choose softer surfaces like a walking trail or treadmill when possible.
Strong leg muscles are essential for supporting the knee joints and ease the pain. While squats and lunges are effective at building strength, they put unnecessary pressure on the knees and may increase pain. Plus, poor form can worsen your underlying knee condition, making these exercises risky.
What to do instead: Half squats, hamstring curls, and calf raises are safer muscle-building exercises for knee pain. Always warm up and stretch before starting, and stop right away if you feel pain.
We send our patients to a physical therapist who can design a personalized, safe, and effective workout plan.
Most gyms have a leg extension machine to strengthen the quadriceps. However, you want to use caution around this machine if you have knee pain. Lifting too much weight or performing reps too quickly can strain the knees and worsen pain.
What to do instead: Bodyweight exercises like half squats and reverse lunges strengthen the same muscles as the leg extension machine and are less likely to exacerbate your knee pain or worsen the injury.
If knee pain keeps you from staying active, our team can help. We work with you to create a personalized plan that supports long-term joint health. Call Orthopedic & Wellness today or book an appointment online.
