Dealing with a knee injury can be challenging, but it doesn’t mean you have to halt all physical activity. Continuing your fitness journey is crucial for recovery and overall well-being. The key is to focus on exercises that strengthen the muscles around the knee, improve flexibility, and enhance stability without putting undue stress on the injured joint. Here are the 20 best exercises with a knee injury, designed to aid in rehabilitation while keeping you active and healthy.

Top exercises for knee pain

You want to have a healthy lifestyle, but you don’t want to make your joint pain worse. So following exercises that build strong muscles and support your body weight will help you get plenty of exercise and have that quality of life you are looking for without hurting your injured knee. It’s a good idea to keep your active lifestyle with a variety of exercises that build muscle strength. You are worth it. And there are plenty of types of exercise that will help strengthen your weak muscles and keep you in a workout routine! Don’t let it be an excuse not to exercise.

When experiencing knee pain, it’s crucial to engage in exercises that strengthen the muscles supporting the knee, improve flexibility, and enhance stability without exacerbating the pain. The best exercises for knee pain typically focus on low-impact movements that target the quadriceps, hamstrings, calves, and hip muscles.

Strengthening exercises like quadriceps sets, where you sit with your leg straight and tighten the thigh muscles, are highly beneficial. Straight leg raises can also help by lifting a straight leg to the height of a bent knee while lying down, which strengthens the quadriceps and hip flexors without stressing the knee joint.

Gentle stretching exercises, such as heel slides, where you slide your heel towards your buttocks while lying down, can improve knee flexibility and range of motion. Additionally, hamstring curls, performed by gently bending the knee and bringing the heel towards the buttocks while standing, target the hamstrings without putting undue stress on the knee.

Incorporating low-impact aerobic exercises like swimming or using a stationary bike can provide cardiovascular benefits and strengthen the leg muscles while minimizing knee strain. Water aerobics is particularly effective as the buoyancy of water reduces impact on the joints.

Lastly, balance and stability exercises, such as standing on one leg or performing gentle yoga poses, can enhance overall knee stability and support. These exercises should be done with caution and proper form to prevent aggravating the knee pain.

Always consult a healthcare professional or physical therapist before beginning any exercise routine, especially if you have knee pain, to ensure the exercises are appropriate for your specific condition and needs.

a doctor managing a persons knee that injured

How to strengthen knees

Strengthening your knees involves focusing on exercises that enhance the muscles surrounding the knee joint, such as the quadriceps, hamstrings, calves, and hip muscles. Start with exercises that engage these muscles gently and progressively.

Begin with quadriceps strengthening by performing quad sets, where you sit with your leg straight and tighten the thigh muscles. This helps in building muscle without moving the knee joint excessively. Straight leg raises are another effective exercise where you lie on your back with one leg bent and the other straight, then lift the straight leg to the height of the bent knee. This targets both the quadriceps and hip flexors.

Incorporate hamstring strengthening through exercises like hamstring curls. Stand and gently bend one knee, bringing your heel toward your buttocks, and then lower it back down. This exercise strengthens the muscles at the back of the thigh. Additionally, bridges are beneficial for both the hamstrings and glutes. Lie on your back with your knees bent and feet flat on the floor, then lift your hips towards the ceiling, hold, and lower them back down.

To further support knee stability and strength, include calf raises in your routine. Stand with your feet shoulder-width apart and rise up onto your toes, then lower back down. This exercise strengthens the calf muscles, which play a crucial role in knee stability.

Flexibility and range of motion exercises, such as heel slides, where you lie on your back and slide one heel towards your buttocks and then straighten it back out, are essential for maintaining knee mobility.

Low-impact aerobic activities like swimming or using a stationary bike can provide cardiovascular benefits while strengthening the leg muscles without putting excessive strain on the knees. Water aerobics is particularly effective due to the reduced impact on the joints provided by water buoyancy.

Incorporating balance and stability exercises, such as standing on one leg or performing gentle yoga poses, can enhance knee stability and support. These exercises should be done with caution and proper form to prevent aggravating the knee.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

an old man grabbing his knee injury

How to exercise with bad knees

Here’s a guide on how to exercise safely with bad knees:

Focus on Low-Impact Activities

  1. Swimming and Water Aerobics: Exercising in water reduces the impact on your knees while providing resistance to strengthen muscles. Swimming and water aerobics are excellent choices for a full-body workout that is gentle on the joints.
  2. Cycling: Using a stationary bike or a regular bicycle on flat terrain can help strengthen the leg muscles without putting excessive strain on the knees. Adjust the seat height to ensure proper alignment and avoid overextending the knee.
  3. Elliptical Trainer: This machine provides a low-impact cardio workout that mimics the motion of walking or running without the joint stress. It’s an effective way to get your heart rate up while being gentle on your knees.

Strengthening Exercises

  1. Quadriceps Strengthening: Perform quad sets by sitting with your leg straight and tightening the thigh muscles. This helps build strength without moving the knee joint. Straight leg raises can also be beneficial. Lie on your back with one leg bent and the other straight, then lift the straight leg to the height of the bent knee.
  2. Hamstring and Glute Strengthening: Hamstring curls and bridges can strengthen the muscles at the back of the thigh and the glutes. For hamstring curls, stand and gently bend one knee, bringing your heel toward your buttocks. For bridges, lie on your back with your knees bent and feet flat on the floor, then lift your hips toward the ceiling.
  3. Calf Raises: Stand with your feet shoulder-width apart and rise up onto your toes, then lower back down. This exercise strengthens the calf muscles, which support knee stability.

Flexibility and Mobility Exercises

  1. Heel Slides: Improve knee flexibility by lying on your back and sliding one heel towards your buttocks, then straightening it back out. This exercise helps maintain range of motion.
  2. Seated Leg Extensions: Sit in a chair and extend one leg straight out, hold for a few seconds, then lower it back down. This strengthens the quadriceps without putting pressure on the knee.

Balance and Stability Exercises

  1. Standing on One Leg: Improve knee stability by standing on one leg for a few seconds, then switching to the other leg. Use a chair or wall for support if needed.
  2. Gentle Yoga: Practicing gentle yoga poses can enhance flexibility, strength, and balance. Focus on poses that do not place excessive strain on the knees, such as child’s pose, cat-cow, and modified warrior poses.

General Tips

  • Warm Up and Cool Down: Always warm up before starting your exercise routine and cool down afterward to prevent injury and reduce muscle soreness.
  • Use Proper Form: Ensure you are using the correct form and technique for each exercise to avoid putting unnecessary strain on your knees.
  • Listen to Your Body: Pay attention to how your knees feel during and after exercise. If you experience pain, stop the activity and consult a healthcare professional.
a knee with an injury

Best exercises with a Knee Injury

If you have a knee injury or are recovering from surgery, make sure you do exercises that don’t exacerbate the condition. If you feel any sharp pains or shooting pains, stop the exercise you are doing. When dealing with a knee injury, it’s crucial to focus on exercises that strengthen the surrounding muscles, improve flexibility, and enhance stability without exacerbating the injury. Here are 20 exercises that are generally safe and beneficial for knee rehabilitation:

  1. Quad Sets: Sit with your leg straight and tighten the thigh muscles. Hold for a few seconds and release. This helps strengthen the quadriceps without moving the knee joint.
  2. Straight Leg Raises: Lie on your back with one leg bent and the other straight. Lift the straight leg to the height of the bent knee, hold, and then lower it back down. This targets the quadriceps and hip flexors.
  3. Hamstring Curls: Stand and gently bend one knee, bringing your heel towards your buttocks. Hold for a few seconds and lower it back down. This exercise strengthens the hamstrings without stressing the knee.
  4. Calf Raises: Stand with your feet shoulder-width apart and rise up onto your toes, then lower back down. This strengthens the calf muscles, which support the knee.
  5. Heel Slides: Lie on your back with your legs straight. Slide one heel towards your buttocks, bending the knee, and then straighten it back out. This improves knee flexibility and range of motion.
  6. Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, hold, and then lower them back down. This strengthens the glutes and hamstrings.
  7. Wall Squats: Stand with your back against a wall and feet shoulder-width apart. Slowly slide down into a squat position, hold, and then slide back up. This strengthens the quadriceps, hamstrings, and glutes.
  8. Step-Ups: Step onto a sturdy platform or step with one foot, then bring the other foot up. Step down and repeat. This strengthens the legs and improves balance.
  9. Clamshells: Lie on your side with your knees bent and feet together. Lift the top knee while keeping your feet together, then lower it back down. This targets the hip abductors, which support knee stability.
  10. Seated Leg Extensions: Sit in a chair with your feet flat on the floor. Extend one leg straight out and hold for a few seconds, then lower it back down. This strengthens the quadriceps.
  11. Hip Abduction: Lie on your side with your legs straight. Lift the top leg towards the ceiling, then lower it back down. This exercise strengthens the hip muscles, which help stabilize the knee.
  12. Toe Taps: Sit in a chair and alternate tapping your toes on the floor. This helps improve circulation and gentle knee movement.
  13. Partial Squats: Stand with your feet shoulder-width apart and perform a squat, but only go halfway down. This reduces knee strain while still working the leg muscles.
  14. Leg Presses: Using a leg press machine at the gym, press the platform away with your legs. Adjust the weight to a comfortable level to avoid knee strain.
  15. Swimming: A low-impact exercise that works all major muscle groups without stressing the joints. Focus on gentle strokes and avoid kicking too hard.
  16. Cycling: Using a stationary bike with low resistance can strengthen the leg muscles and improve knee mobility without impact.
  17. Elliptical Trainer: Provides a low-impact cardio workout that strengthens the legs and supports knee health.
  18. Foam Rolling: Use a foam roller to massage and release tight muscles around the knee, such as the quadriceps and IT band.
  19. Yoga: Gentle yoga poses can improve flexibility, strength, and balance, supporting knee health. Focus on poses that do not place excessive strain on the knees.
  20. Water Aerobics: Performing exercises in water reduces impact on the knees while still providing resistance for muscle strengthening.