Dealing with knee pain can be a real drag, especially when you’re trying to stay active. Whether it’s from an old injury, arthritis, or just overdoing it, knee trouble can make working out feel impossible.
Here’s the thing, though — staying active is one of the best ways to keep your knees (and the rest of you) feeling good.
The trick is to focus on exercises and movements that are gentle on your joints but still get you moving. Let’s dive into some simple ways to stay active, boost mobility, and keep your knees happy.
Why Moving Matters
When your knees hurt, it’s tempting to just take it easy and avoid movement. But too much rest can actually make things worse. Staying active helps keep your joints flexible, strengthens the muscles that support your knees, and can even reduce pain in the long run.
The key is to find exercises that work for you. Avoid anything that causes sharp pain, and don’t be afraid to tweak things to make them more comfortable.
Take a look at the suggestions below:
Walking (Without the Hills)
Walking is a simple way to stay active, and it doesn’t take any fancy equipment. Stick to flat, even surfaces like sidewalks or treadmills to avoid extra strain. If your knees feel stiff, start with short walks and build up as you feel better.
Swimming or Water Workouts
If you’ve got access to a pool, water-based exercises are fantastic. Swimming takes the pressure off your knees while still giving your whole body a workout. Water aerobics is another great option — you’ll get a mix of cardio and strength training without stressing your joints.
Cycling
Whether it’s a stationary bike or riding outside, cycling is easy on your knees and great for building leg strength. Just make sure your seat is adjusted so your knees stay slightly bent at the bottom of each pedal stroke, and avoid cranking up the resistance too much.
Straight Leg Raises
This one’s super simple and great for building quad strength.
Lie on your back with one leg bent and the other straight. Next, slowly lift the straight leg to about 12 inches off the ground. Hold for a second or two, then lower it back down.
Do 10–15 reps per leg and increase as you get stronger.
Glute Bridges
Glute bridges are great for working the back of your legs and supporting your knees.
Lie on your back with your knees bent and feet flat on the floor. Push through your heels and lift your hips toward the ceiling.Lower slowly and repeat.
Start with 8–12 reps and work your way up.
Calf Raises
Want to strengthen your lower legs to work against knee pain when walking? Calf raises are the way to go.
Stand near a wall or sturdy surface for balance. Lift your heels so you’re standing on your toes, then lower back down.
Do 10–15 reps and gradually add more as you feel comfortable.
Easy Hamstring Stretch
Stretching out your hamstrings can help ease tension on your knees.
Sit on a chair and stretch one leg straight out in front of you, heel on the floor. Lean forward gently from your hips until you feel a stretch in the back of your leg.
Hold for 15–30 seconds and switch sides.
Gentle Quad Stretch
Stretching your quads can help with knee flexibility.
Stand and grab your ankle, pulling it gently toward your glutes. Keep your knees close together and hold the stretch for 15–30 seconds.
Switch sides and repeat.
Loosen Up Your Hips
Tight hips can mess with your knees, so stretch them out too.
Kneel on one knee, with the other foot out in front. Gently lean forward, feeling the stretch in your hip.
Hold for 15–30 seconds and switch sides.
Wear the Right Shoes
Good shoes make a big difference. Look for ones with arch support and cushioning to reduce impact on your knees. Ditch the heels and grab a pair of comfy athletic shoes or supportive sneakers.
Take It Easy on Stairs
Stairs can be tough on bad knees. Go slow, use the handrail for support, and lead with your stronger leg going up and your weaker leg going down.
Set Up Your Workspace
If you’re sitting all day, make sure your desk setup is knee-friendly. Adjust your chair and desk so your knees are at a 90-degree angle, and take regular breaks to stand up, stretch, or walk around.
Keep Moving, Your Way
Living with knee pain can be tricky, but it doesn’t mean you have to give up on being active. The right exercises and modifications can help you stay mobile and feel better. Remember, it’s all about finding what works for you and listening to your body.
