Tips for Preventing Knee Pain During Workouts

This is a guest post from Tim Fraticelli, blogger and founder of PTProgress.com. In this article, Tim shares his tips and experiences for preventing knee pain during workouts.

Have you recently begun a new exercise routine? Getting back in shape can be both tough and rewarding, especially as you start to see results. Some of these results may include muscle soreness, which is common if you haven’t exercised in a while. But what if you experience persistent soreness or pain in your knee? Unfortunately, 1 in 5 people will face knee pain (patellofemoral pain) at some point in their lives. If you’re dealing with knee pain while exercising, don’t lose hope or motivation for your workout plan. Here are some simple ways to prevent knee pain during your workouts.

This post may contain affiliate links, which help keep this content free. Please read our disclosure for more information. As a physical therapist, I see many patients with knee pain, and I always create personalized exercise and treatment plans because everyone is different. Similarly, use these tips as general advice for preventing knee pain, and consult your doctor or physical therapist for a treatment plan tailored to you.

It’s fantastic that you want to be more active and try running, weightlifting, yoga, or other forms of exercise. Just ensure you’re starting off right by wearing the appropriate shoes! When assessing someone for knee pain, I always check their footwear. Poor support from shoes can lead to misalignment up the leg and additional stress on the knee. Combine this misalignment with repetitive movements like squatting or jogging, and you risk stressing your knee and increasing pain.

Still think shoes aren’t important? Research shows that footwear significantly impacts how forces are transmitted through the knee! If you’re starting a new activity like running, invest in a good pair of running shoes with excellent support. For the best fit, choose shoes that match your foot type and arch height. If you’re unsure, visit a local running store or consult a physical therapist who specializes in running. If you’re on a budget, consider buying supportive insoles to enhance your running shoes.

You don’t need to be a physical therapist or personal trainer to understand the importance of proper form while exercising. A few basic tips can help reduce knee pain and even prevent injuries. Knee collapse occurs when your knees cave inward during exercises like squats and lunges. This form error is one of the most common mistakes I see in the clinic and a leading cause of knee pain and injury. To prevent knee collapse, keep your knees aligned with your heels, even if it means adjusting the exercise’s intensity.

Before starting an exercise, take a moment to “square up” into a strong athletic stance. Getting your setup right before squats, jumps, or lunges will promote better posture and help prevent pain and injury. Yoga is also an excellent way to develop strong form and posture while avoiding injuries. Remember, faster isn’t always better. I’d prefer to see someone do 8 controlled squats rather than 12 sloppy ones. Keep in mind: “you get what you train.” Training with poor quality movements sets you up for future injuries. So, instead of rushing through your workout, focus on quality movements—your knees will appreciate it later.

Did you know that more than 10 muscles cross the knee joint to help you flex and extend your knee? While it’s essential to strengthen common muscle groups like the quads and hamstrings, it’s equally important to focus on the muscles above and below the knee. To prevent knee pain (or even treat an existing issue), ensure you strengthen your hip muscles, or glutes. Strong glutes help maintain alignment and rotation of the lower leg. Weak glutes can lead to misalignment and added stress on the knee. To strengthen your glutes, include hip stabilization exercises like clamshells, sidesteps, hip kicks, and lateral step-ups.

Don’t overlook ankle stabilization exercises! A stable ankle provides a solid support base for your knee, enhancing your balance and preventing further injury. Practice single-leg stances on a soft surface and use a resistance band to strengthen your ankle in all four planes of motion.

When you start experiencing knee pain from exercise, it’s crucial to identify the root cause. Some exercises are more demanding on the knee than others. For instance, running (or jogging) is a popular choice for getting back into fitness. It’s simple, free, and can be done almost anywhere. However, if knee pain is preventing you from lacing up your shoes, consider trying a different form of exercise. Staying active is important, so find some cross-training activities that elevate your heart rate while reducing knee pain. Even if you’re not currently experiencing knee pain, it’s beneficial to mix up your routine with cross-training.

Engaging in 30 minutes of yoga is a great way to diversify your exercise routine. The benefits of yoga are numerous: not only will you enhance your stability with balance exercises, but you’ll also strengthen your legs and core without putting extra stress on your knee. If you’re new to yoga and want to get started, check out Avocadu’s Yoga Fat Loss Bible. It offers detailed instructions and beginner modifications for your practice, along with a 6-week workout plan suitable for any beginner.

Swimming is an excellent cardiovascular exercise and one of the best low-impact activities for rehabilitating your knee. Biking is another great low-impact option that strengthens the quads while giving your knees a break from high-impact exercises like running or jumping. Rowing allows you to build strength in your lower body without the stress of pounding the pavement. It’s also a fantastic cardio workout and a great way to challenge your upper body strength. Bonus: Compact rowing machines fold up and take up much less space than treadmills or most other in-home cardio equipment.

While knee pain is common among active individuals, it doesn’t have to be a long-term issue that you simply “live with.” By adjusting your routine and considering factors like form and footwear, you can set yourself up for a lifetime of activity—without that persistent knee pain.

Tim Fraticelli, DPT MBA, is a Physical Therapist and founder of PTProgress.com. PTProgress offers career development resources for Physical Therapists to enhance their lives both in and out of the clinic.