The Best Exercises for Knee Joint Pain

If you have knee pain then you need to know the best exercises for knee joint pain.

The knee is one of 187 joints in the body and it is also the most vulnerable joint in the body.

The knees have to carry us around all day! Imagine how you'd feel carrying you around all day.

Over 50 million Americans have suffered with or are suffering from knee pain or injuries to this joint.

Although the knee is one of the most prominent and largest joints in the body it is also the most unstable and complicated.

Because we are such an active society and like to do things such as skiing, jumping, jogging, skating, tennis, golf, and other high impact and joint stressful exercises, we are bound to suffer pain and injuries to the knee joint.

I know! Because I have been through 3 knee surgeries myself. Women are more susceptible to injuring the knee due to our anatomical structure.

Knee pain can be the result of many things.

-Weakness in the muscles surrounding the knee, which attributes to most athletic injuries.

-Being overweight puts more stress and strain on the knee.

-Lack of use contributes to pain and stiffness.

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The best exercises for knee joint pain is to do exercises that do not aggravate and cause more pain.

If you are overweight it is very important to begin with non-weight bearing exercises for knee joint pain to stop the aggravation.

Swimming and bicycling are great ways to begin losing weight without putting extra strain on the knee joint.

Some great non-weight bearing exercise for sore knees that will help to strengthen and mobilize the muscles that surround and protect the knee joint include:

  • Water workouts are a great way to exercise knee pain away because you get the resistance medium from the water, which concurrently works opposing muscle groups without the weight bearing effects on the joint.

  • Water running and regular swimming are very effective at strengthening both the muscles surrounding the joints, as well as improving your cardiovascular conditioning.

    • I began doing rehabilitation exercises for knee pain after surgery by bicycling.

    It is one of the best exercises for knee joint pain because you not only strengthen the musculature around the knee, but it is also a great range of motion exercise getting the tendons and ligaments around the joint stretched out again.

    You may feel muscle soreness after your workout but you should not feel pain when you attempt to exercise knee pain away.

    If you are having an increase in pain and swelling after your workouts you need to cut back a bit the next time to relieve knee pain.

    If you experience pain around your kneecap during weightlifting your weights are too heavy.

    Only increase the resistance load after you are comfortable at a particular level of knee pain exercise for 3 sessions.

    Avoid doing any deep knee bends!

    It has been 10 years following my surgeries and I am now using Pilates and ball exercises to keep strengthening the muscles that surround and protect my knees.

    I have not had any more injuries and am finally seeing a balance in the muscles between the affected and unaffected knee.

    One of the best exercises I do for my knees is using the Pilates reformer for lying footwork, feet in straps, and Eve's lunge to stretch and strengthen all the muscles of the legs surrounding and protecting the knee joint complex.


    See more exercises and detailed descriptions to strengthen your core and exercises for knee joint pain in the new Pilates ebook available here.


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