3 Useful Exercises for People with Knee Pain

A knee injury or knee pain doesn’t need to completely derail your exercise program. Slow it down? Sure.

Isn’t it amazing how forgiving our bodies are once we exit our twenties? Have you noticed how it all seems to catch up with us at once?

There is, however, one area in particular where our overuse and abuse seem to shout a bit louder to us. It’s the most complicated joint in the body and takes the brunt of supporting our weight as we walk around every day. I would imagine from the title you have gathered that I’m talking about the knee. So what happens if there is an injury, arthritis, or knee pain present in your body?Does it mean all exercise has to stop?

Well, it depends…Check in with your doctor before you start to exercise with knee pain.

For starters, if you are injured in any way whether it’s your knee or any other part of the body, speak to your doctor and get the facts before you begin working out. If your physician says it’s ok to exercise but wants you to take it easy on your injured knee, then take note of the exercises I’m about to share with you.

These three moves will develop strength and flexibility in your hips, core, and upper-body. That strength will not only be effective for fat loss, but it will offer more support in aiding your knees in the future. Thus, they won’t carry the sole responsibility of supporting your every movement as you gain muscle tone.

Remember though…stop your workout immediately if you feel any twinges of knee pain. Even if your doctor gave you the go-ahead to work out, she probably advised you to take it slowly, right?

These three exercises are suggested as a general guideline for managing knee pain if exercise is still a viable option and approved by your physician.

Three Exercises for Knee Pain Sufferers to Try (with Doctor Consent)

1 – Fly Like Superman

The Superman is a wonderful low impact core exercise that targets the lower back and helps increase hip and shoulder joint flexibility. The movement is small but offers huge benefits. This can be done anywhere and only requires a mat. If you sit for hours on end, this will help you strengthen the weak muscles of the spine while stretching out tight hip flexors.

Here’s how to do the Superman move.

This exercise develops strength in the core, back, and hip flexors. Aside from the obvious benefits to your mid-section, seated twists allow you to use at least one of the muscles responsible for knee extension…which is a movement usually put on hold with an injury. The “rectus femoris” is a biarticular muscle since it crosses over both the hip and knee joints. Therefore, in a seated twist position, you get the benefits of using one of your quads for static hip flexion as you twist.

Here is a visual example of how to do a seated abdominal twist from one of the Livestrong trainers.

Building strength in the upper body is important whether there is a knee injury or not. Just learning the proper way to stand while working on a completely different muscle group can deliver huge benefits. Take a look at this video demonstrating how to work your upper back, triceps, and biceps using the resistance bands.

With our 3 knee pain exercises, and a doctor’s permission, you can still reach your fitness goals despite knee pain or injury. In fact, you will probably feel even more empowered since you are staying proactive in your own well-being and recovery rather than sitting around feeling like a helpless victim.

Why Exercise Can Help With Knee Pain

It might sound counterintuitive, but gentle movement is one of the best ways to protect and support sore knees. Regular, low-impact exercise improves joint stability, circulation, and flexibility, which can help reduce stiffness and inflammation over time.

When the muscles surrounding the knee — especially the quadriceps, hamstrings, and hips — are strong, they absorb more of the impact from daily activities. That means the joint itself doesn’t have to work as hard. Even short, consistent sessions can build strength that adds long-term protection.

The key is moderation: think slow, controlled movements over intensity or speed.

Other Smart Ways to Protect Your Knees

Beyond exercise, lifestyle changes can make a big difference in managing knee pain. Consider these practical adjustments:

• Maintain a healthy weight: Every extra pound adds roughly four pounds of pressure on your knees during movement.
• Stretch daily: Gentle hamstring, quad, and calf stretches improve flexibility and joint alignment.
• Choose supportive shoes: Proper arch support and cushioning reduce strain on your knees and hips.
• Warm up and cool down: Light cardio and gentle stretching before and after workouts help prevent stiffness.
• Use assistive gear wisely: Knee sleeves or compression braces can stabilize the joint during activity — ask your doctor if one might help.

FAQ: Exercising Safely with Knee Pain

When to Seek Professional Help

While mild soreness is common when starting a new routine, you should contact your doctor or physical therapist if you experience:

• Sudden, sharp, or worsening pain
• Swelling that doesn’t improve with rest or ice
• A “locking” or “giving out” sensation in the joint
• Difficulty bearing weight

Early assessment can prevent small issues from becoming major injuries.

The Takeaway: Knee Pain Exercises May Help You Feel Better

You don’t have to give up on fitness because of knee pain. By pairing your doctor-approved exercises with thoughtful lifestyle habits, you can maintain mobility, build strength, and support long-term knee health. Remember: slow, steady progress is better than pushing through pain — and with consistency, your knees will thank you.

But remember, first, to chat with your doctor about your intention to work out. Then, keep yourself armed with facts and techniques about how to complete each of these exercises safely. Indeed, you may end up in better shape and have a significant reduction in knee pain.