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How to Exercise with Knee Pain!

Updated: Feb 28, 2023

If you are experiencing knee pain during exercise, you must be cautious and avoid exercises that may aggravate the pain. In general, keeping your legs straight when exercising is recommended if you have knee pain, as bending your knees can increase the pressure and strain on your knee joints.

Here are a few reasons why keeping your legs straight may be beneficial if you have knee pain:

  1. Reducing stress on the knees: Keeping your legs straight during exercise can help reduce the stress and strain on your knee joints. Bending your knees can place more pressure on the patella (kneecap) and other structures in the knee, which can exacerbate knee pain.

  2. Strengthening supporting muscles: Straight leg exercises such as Straight Leg Raises or Hamstring Curls can help strengthen the muscles that support the knee joint, including the quadriceps, hamstrings, and glutes. Stronger supporting muscles can help stabilize the knee joint and reduce the risk of further injury or pain.

  3. Improving range of motion: Performing straight leg exercises can also help improve your range of motion in the knee joint. This can be particularly helpful if you are experiencing knee pain due to a lack of flexibility or mobility in the knee.

While regular exercise can help improve knee pain by strengthening the muscles that support the knee joint, intense exercise may not always be beneficial and may even worsen knee pain in some cases.

Why intense exercise may not ease knee pain:

  1. Overuse and strain: Intense exercise can place a lot of stress and strain on the knee joint, particularly if performing high-impact activities such as running or jumping. Overuse and strain can lead to inflammation, pain, and swelling in the knee joint.

  2. Poor form and technique: Performing exercises with poor form and technique can also increase the risk of knee pain and injury. Exercising without the correct alignment can have your knees caving in, or your weight shifted in the wrong direction, which can place more stress on the knee joint and lead to pain.

  3. Underlying knee conditions: Intense exercise may not ease knee pain if an underlying knee condition requires specific treatment. For example, if you have a meniscus tear or ligament injury, intense exercise may not address the underlying problem or worsen the condition.

  4. Insufficient recovery time: Intense exercise can also increase the need for proper recovery time between workouts. If you are not giving your body enough time to recover and repair after intense exercise, you may experience more pain and inflammation in the knee joint.

If you are experiencing knee pain, why not check out my Introduction to Heal My Knees program? It's a great way to start addressing the underlying cause of your pain and learn what exercises are safe and appropriate for you.

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