Knee pain can steal more from your life than just comfort—it can limit your freedom to move, affect your mood, and even shape your daily choices. Whether it’s triggered by an old sports injury, years of wear and tear, or a condition like arthritis, one thing is clear: ignoring it won’t make it disappear. But here’s the twist most people don’t expect—in many cases, the right exercises can actually help relieve knee pain and keep it from returning. The key? Knowing which movements to embrace and which to avoid.
Why knee pain strikes so often
Think of your knees as hardworking shock absorbers. Every time you climb stairs or run, they handle three to six times your body weight—and unlike your hips, they don’t have as much built-in stability. Amanda Grimm, a personal trainer and sports massage specialist, explains that because the knees sit between two heavy-duty joints—the hips and ankles—they end up paying the price if either one isn’t functioning optimally. Add in muscle imbalances from sitting too much (like weak glutes and quads) and the risk of instability—and pain—rises sharply.
Aging adds yet another layer of complexity. Over the years, the cartilage that cushions the knee begins to thin, the fluid that lubricates the joint diminishes, and muscle mass fades. All three factors can join forces to make knee problems more likely.
Can exercise really make knee pain go away?
It’s natural to think rest will help. But Dr. Milica McDowell, Doctor of Physical Therapy and Exercise Physiologist, says that avoiding movement can sometimes make things worse. Strong muscles act like body armor for your knees. Your quadriceps and hamstrings keep them steady, your glutes and hip stabilizers guide proper movement, and—surprisingly—your core muscles also play a supportive role. When strengthened consistently, these muscle groups can reduce pain frequency, intensity, and recurrence.
Amanda notes exercise is most effective when knee pain stems from mechanical issues like weakness, tight muscles, or poor movement patterns—not from structural damage such as tears or fractures. Targeted resistance training can bolster stabilizing tissues around the joint, sometimes even improving cartilage health. In fact, about 70% of non-traumatic knee pain cases respond positively to 6–12 weeks of progressive strength training.
Smart cardio swaps for sore knees
High-impact movements like sprinting or jumping may aggravate knee pain. Instead, focus on low-impact cardio:
- Swimming: Water supports body weight, slashing joint load by up to 90%. Even pool walking offers joint-friendly resistance.
- Cycling: Smooth leg motion without pounding impact helps maintain knee mobility and cardiovascular health.
Strength moves to protect your knees
- Terminal Knee Extensions (TKEs): Using a resistance band behind your knee, perform small pulses to straighten your leg while engaging the inner thigh muscle (the VMO). This helps guide the kneecap correctly and minimizes joint stress.
- Clamshells: Lie on your side, knees bent, and lift your top knee while keeping feet together. This targets the glute medius, crucial for preventing knees from caving in (valgus collapse).
The role of stretching
Flexibility can be just as important as strength. Dr. Milica emphasizes regaining full knee extension and about 120 degrees of flexion to ease discomfort. Gentle stretches aiming for these ranges improve mobility and help prevent further injury.
Exercises to skip when knees hurt
If your knees are already protesting, steer clear of:
- Jumping activities
- Heavy lifting without gradual progression
- Weighted lunges
- Sprinting (unless essential for sports training)
Your turn
Many people cling to the belief that rest is the safest route for knee problems—but clearly, movement can be medicine when applied wisely. Do you think exercise could replace—or at least reduce—the need for medical treatments in some knee pain cases? Or does relying on workouts alone feel risky? Let’s hear your take in the comments.
