The Benefits of Exercising During Knee Pain

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Bursitis causes pain in the front of your knee if a bursa becomes irritated and swollen. A bursa is a fluid-filled sac that cushions and protects your bones, muscles, and tendons. Ideally, you should aim to do three or four repetitions of each, holding for 10 to 30 seconds each time. Two to add to your routine are the side-leg raise, and the single-leg lift. Do this workout at least two days a week to start and ideally work up to every other day.

Gradually strengthen the gluteus medius by progressing from lower to higher demanding exercises. The investigators first looked at participants who did not report regular knee pain. Patellofemoral pain syndrome is a general term that refers to pain arising between the kneecap and the underlying thighbone.

But if it’s too uncomfortable, try adjusting the position of your feet – turn them a bit outwards/inwards or closer/further to the wall. To increase difficulty, hold the leg up for a few seconds. Also, if you have lateral knee pain that worsens with this exercise, it’s best to stop and move on to another movement the next. So, our team of physical therapists made this list of easy and effective exercises, with written and visual instructions. They included pro tips on each movement to boost its effect and help you troubleshoot, too.

A painful or unstable knee can make a fall more likely, which can cause more knee damage. The Arthritis Foundation offers exercise programs around the United States for people with arthritis. Contact your local branch for more information.

You might have a serious knee condition, such as dislocated or fractured kneecap. A healthcare provider will likely test your blood, joint fluid, and urine for signs of infectious arthritis. Treatments typically include medicines and surgery. Strains, or pulled muscles, are muscle tears.

Experiencing knee pain can be debilitating and discouraging, especially when it comes to staying active. However, engaging in exercise during knee pain can actually have numerous benefits for your overall health and well-being.

Here, learn more about why NOT exercising is one of the worst things you can do for your knees. Then, try some of our physical therapists’ favorite knee exercises to build strong, resilient knees for life. You should also incorporate daily stretching into your routine. Try using a foam roller to work out the kinks in your muscles.

Strengthens Muscles Around the Knee

See, there are a few things that may cause knee pain while exercising. From doing too much too soon to lack of sleep – even being in a bad mood could contribute to this. After that period, change at least one of the exercises.

When done properly, certain exercises can help strengthen the muscles surrounding the knee joint, which can provide added support and stability. This can help reduce the risk of further injury or strain on the knee.

Improves Range of Motion

Regular exercise during knee pain can also help improve flexibility and range of motion in the affected joint. This can lead to less stiffness and discomfort, making daily activities easier to perform.

Manages Weight

Maintaining a healthy weight is crucial for managing knee pain, as extra pounds can put added stress on the joints. Engaging in regular exercise can help burn calories and maintain a healthy weight, which can alleviate pressure on the knees.


  • Can I still exercise if I have knee pain?
  • Yes, but it\’s important to choose low-impact exercises that don\’t aggravate the knee further. Consult with a healthcare provider for recommendations.

  • What types of exercises are safe for knee pain?
  • Low-impact activities such as swimming, biking, or using an elliptical machine are generally safe options for individuals with knee pain.

  • How often should I exercise with knee pain?
  • It\’s recommended to engage in exercise at least 3-4 times per week for optimal benefits. Start slowly and gradually increase intensity as tolerated.

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