7 Exercises to Avoid If You Have Knee Pain

If you’re dealing with knee pain from conditions like osteoarthritis, exercise can feel like a double-edged sword. While staying active is crucial to maintaining joint strength and function, certain exercises can do more harm than good. In this blog, we’ll review seven exercises to avoid knee pain, along with safer alternatives to protect your knee joints better, helping you remain active and live the life you deserve.

1. Squats

Squatting exercises, particularly deep squats, cause excessive strain on the knees, making them a poor choice for those with knee pain. The bending motion places a heavy load on the knee joints, often leading to increased discomfort and potential damage. 

For a knee-friendly alternative, try mini squats. Instead of going all the way down, squat just halfway (about 45 degrees) and use your body weight to keep things gentle. This approach still targets your leg muscles without putting too much strain on your knees.

2. Lunges

Similar to squatting motions, lunges are tough on the knees because of the bending angle and the load placed on the front leg. Combining this movement with downward pressure overstresses the joint and aggravates the knee.

Instead of forward lunges, try reverse lunges. These offer more control throughout the movement and place less pressure on the knee joint. They are also easier to perform with proper mechanics, making them a much safer alternative to regular lunges.

3. Leg Extensions

Leg extension exercises may strain the knee joint excessively, especially when performed with added weights. This exercise isolates the quadriceps, requiring users to extend their knees under a heavy load, which can lead to increased stress and exacerbate knee pain over time.

Instead, try hamstring curls, either standing or using a resistance band. Although this exercise primarily targets the hamstring muscles, it also helps by strengthening surrounding muscle groups that directly relate to knee stability, likely reducing uncomfortable strain on the knee joint.

4. High-Intensity Interval Training (HIIT)

HIIT workouts have become increasingly popular over the years. However, they are associated with explosive movements, fast changes in direction, and high-impact exercises such as sprints, jumps, and burpees, all of which are not ideal for individuals with knee pain.

Try circuit training with low-impact exercises like cycling, swimming, and elliptical machines for a safer, knee-friendly cardio workout that still burns fat. Although these exercises have lower impact and are generally safer for knee pain, too much repetition and high intensity can aggravate the knee joint.

5. Jumping Exercises

Exercises like jump squats, box jumps, or burpees cause unneeded impact and place extreme pressure on the knee joints. The associated knee pain is likely caused by the forceful impact of landing during these exercises, making them unsafe for individuals with existing knee issues like osteoarthritis.

Swimming and water aerobic exercises are excellent alternatives to high-impact jumping. The water supports your body, reducing stress on the knees while still providing some resistance to build muscle strength.

6. Stair Climbing

Often considered a great way to build lower body strength, stairs can be brutal on the knees, specifically for individuals with osteoarthritis. Each step places a significant load on the knee joint, which increases pain and inflammation.

If you want to mimic the motion of walking or running without the impact of climbing steps, try an elliptical machine. Elliptical machines reduce the risk of aggravating knee pain and are a great way to maintain good cardiovascular health.

7. High-Intensity Sports

For those experiencing knee pain or osteoarthritis, you should avoid participating in any sport that requires sudden starts, stops, pivots, or jumps. Such sports include basketball, tennis, soccer, and skiing/snowboarding. 

Fast-paced movements and constant shifting can lead to knee injuries or worsen existing knee conditions. For lower impact, try light stationary cycling without any resistance. This exercise strengthens the muscles around the knee joint and can be easily adjusted as you notice improvements in your strength and endurance.

Knee Pain Treatment at American Knee Pain Centers

For those with knee pain, choosing the right exercises is essential for joint protection and recovery. However, complete relief may require seeking professional medical care for some patients. American Knee Pain Centers specializes in non-surgical knee pain and osteoarthritis treatments, including genicular artery embolization (GAE). GAE offers long-term relief from knee pain by targeting inflammation at its source, making it a game changer for its efficient and effective solutions. Schedule an appointment today to find relief from your knee pain!