One of the first things you’re likely to hear when you mention knee pain is, "You need to strengthen your muscles."
For those of us who love exercising, or for those who are just starting to make it a regular part of life, I completely understand how frustrating it is when joint pain gets in the way. Maybe you’ve just decided it’s time to start taking better care of yourself physically, or you have some fitness goals you’re aiming to achieve, and exercise is a key part of that plan.
For me, exercise is a true blessing. It not only strengthens my body but also clears my mind and fills my day with positive energy. It’s a big part of how I thrive in life and really shapes the way I feel about myself, so I didn’t want to stop.
But when I started experiencing pain, especially in my knees, every workout became a struggle. People kept giving me the same advice: "Strengthen your legs, do squats, and add resistance training for your quads and hamstrings." At first, I pushed through with sheer determination because I wasn’t going to let something that ‘happens to old people’ stop me. But eventually, I started dreading my workouts, knowing the pain was coming. Even though my muscles were getting stronger, the pain just got worse.
Now, I don’t completely disagree with the advice to strengthen your muscles, but in my experience, that’s not where you should start. Knee pain – or any kind of joint pain – is your body’s way of telling you that something isn’t right. It’s not a sign of weakness; it’s a signal that there’s extra pressure on your joints, probably because you’re moving in a way that’s not natural or efficient for your body. Keep doing this, and you're setting yourself up for more issues down the road.
This is why it’s so important to focus on moving smarter, not just pushing through the pain.
Start With the Right Help: An Experienced Knee Pain Reduction Coach
The first thing you need to do if you’re dealing with knee pain is to seek help from someone who can give you the correct exercises that does not cause pain to the knee. There’s a logical process that can help you heal, and if you do things in the wrong order, you’re only going to make the problem worse. I’ve written about my process of eliminating knee pain (The Knee Pain Recipe) and realigning your body for good (known as The Moten Method).
You can find more details about these methods in my articles below or by visiting https://www.healmyknees.com/my-process for a deeper look.
When you’re working on building strength as part of healing from knee pain, it’s essential to modify your movements to avoid unnecessary strain. Corrective exercises can be transformative, but only if adapted carefully; pushing through without adjustments might just worsen the pain instead of bringing relief.
Focused Movement Adjustments
Here are some proven methods to stay active without risking further knee injury. I’ll highlight one key exercise, the lunge, where I’ve got a video to guide you through. But remember, all of these adjustments are about working with your body, not against it.
Lunges: Many people avoid lunges because they’re thought to be "bad" for knee pain, but that’s not entirely true. When done right, lunges can be an excellent tool for building lower body strength without adding strain. Start from the ground, with support from a bar or stable surface if needed. The goal here is simple: keep your knee aligned with your ankle and hips, and avoid the strain that can come from traditional lunges. The video above shows how to do this safely and effectively, so make sure to watch and follow along.
Skipping (without the rope): Skipping can be an intense cardio workout, but the impact from traditional skipping with a rope isn’t knee-friendly. Ditch the rope! Just mimic the skipping movement, and you’ll still get your heart rate up without the harsh landing impact. This adjustment keeps the workout fun, effective, and kind to your knees.
One-Legged Squats with TRX Suspension: Squats are fantastic for building leg strength, but traditional methods can be brutal on sore knees. By using a TRX suspension system, you give your body the support it needs while still challenging your muscles. The TRX takes off some of the load, letting you pull yourself up and maintain balance without overloading your knees.
Take Control of Your Knee Health Today
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My Four-Week Program is packed with the same techniques that have helped hundreds of people fully eliminate knee pain and regain their freedom of movement. You’ll have step-by-step guidance to follow at your own pace, helping you learn the exact methods that restore mobility and strength. This program is aimed at those ready to make a real commitment and get ahead of their wellness goals before the usual January rush.
Anyone joining this November will also receive a FREE DOWNLOADABLE EBOOK with tips from my personal experience, plus a COMPLIMENTARY GAIT ANALYSIS. 👌👌😊
This analysis will help identify any imbalances or joint pressure points that might be slowing your progress.
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