Some exercises are great for building strength and endurance, but not if you have knee pain. Here are 7 such exercises you should avoid and what to do instead.
Exercise is one of the best things you can do for your joints, muscles, and overall health, but when your knees hurt, all movement isn’t your friend. Knee pain is incredibly common, especially during the winter months when stiffness, inflammation, and old injuries tend to return. While some movements strengthen the legs and improve mobility, others can put unnecessary pressure on the knee joint, making pain worse. That’s why choosing the right exercises and knowing which ones to avoid is crucial if you want to stay active without hurting your knees.
Fitness expert Yash Aggarwal explains which popular exercises can actually do more harm than good for knee pain.
Exercises to avoid if you have knee pain
Here are 7 exercises that are best for building strength and endurance, but can make knee pain worse and even increase the risk of injury:
1. Jumping exercises
Jumping workouts like jump squats and burpees improve cardio health and leg strength. But if you’re already experiencing knee pain, the high impact can irritate the cartilage and strain the ligaments. Aggarwal recommends replacing jumping workouts with low-impact options like brisk walking or cycling.
2. Deep squats
Deep squats strengthen the glutes, quads, and core strength. However, falling too low increases pressure on the kneecap and surrounding tendons. For people with knee discomfort, this movement can aggravate the joint or irritate existing injuries. Stick to half or partial squats instead, they offer strength benefits without stress.
3. Deadlifts
Deadlifts are great for the posterior chain and overall strength, but improper form or limited mobility can put unnecessary load on the knees. If your knee is already tender, deadlifts can make the discomfort worse, especially when lifting heavy. Try hip hinges or glute bridges as safer alternatives.
4. Run
Running improves endurance and heart health, but it’s a high-impact exercise. Each stride sends a shock to the knees. For people with knee pain, this can increase swelling and accelerate stress on the cartilage. Opt for walking, swimming, or a light stretching workout until the knee is stronger.
5. Lunges
Lunges strengthen the legs and improve balance, but they also require knee stability. With knee pain, the forward movement and angle of flexion can irritate the joint and trigger discomfort. Aggarwal instead suggests step-ups or wall seats, which are gentler on the knees.
6. Leg extension machine
This machine targets the quadriceps, but the movement places isolated stress on the kneecap. The shear force created during extension can make knee pain worse, forcing the knee to work harder than necessary. Choose compound movements like squats to build leg strength more safely.
7. Climb the stairs
Climbing stairs builds endurance and lower body strength. But if your knees hurt, the repetitive pressure from pushing your body upward can intensify the pain. Opt instead for walking on flat ground. It is a safer choice until the pain subsides.
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What causes knee pain and why does it get worse in winter?
Knee pain can result from overuse, muscle weakness, arthritis, old injuries or excessive pressure on the joints. When the supporting muscles around the knee, like the quadriceps and hamstrings, are weak, the joint absorbs more impact, leading to discomfort. In winter, knee pain often worsens because cold temperatures tighten muscles, reduce blood flow and increase joint stiffness, according to a study published in Musculoskeletal disorders BMC. For people with arthritis, low temperatures can also exacerbate inflammation and increase pain with movement. Reduced physical activity during the colder months can further weaken the muscles, making the knee heavier and more tender.
If an exercise triggers discomfort, switch to knee-friendly movements and consult a doctor to get rid of knee pain quickly!
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