Some exercises are great for building strength and stamina, but they won’t work if you have knee pain. Here are seven such exercises to avoid and what to do instead.
Exercise is one of the best things you can do for your joints, muscles, and overall health, but not all movement is your friend when your knees hurt. Knee pain is very common, especially during the winter months when stiffness, inflammation, and old injuries tend to worsen. Some movements strengthen the legs and improve mobility, while others can put unnecessary pressure on the knee joint and worsen the pain. Therefore, if you want to stay active without hurting your knees, it’s important to choose the right exercises and know which ones to avoid.
Fitness expert Yash Agarwal explains some popular exercises that can actually do more harm than good if you’re experiencing knee pain.
Exercises to avoid when you have knee pain
Here are seven exercises that are great for building strength and stamina, but can worsen knee pain and increase your risk of injury.
1. Jump practice
Jump exercises like jump squats and burpees improve cardiovascular health and leg strength. However, if you already have knee pain, a large impact can irritate the cartilage and damage the ligaments. Agarwal recommends replacing jump training with low-impact options like brisk walking or cycling.
2. Deep squat
Deep squats strengthen your glutes, quadriceps, and core strength. However, lowering it too much increases pressure on the patella and surrounding tendons. For people with knee discomfort, this movement can aggravate the joint or irritate existing damage. Instead, stick to half or partial squats to gain strength gains without the stress.
3. Deadlift
Deadlifts are great for strengthening your posterior chain and overall strength, but poor form and limited mobility can put unnecessary stress on your knees. If your knees are already sensitive, deadlifting can make the discomfort worse, especially when lifting heavy objects. Try hip hinges or glute bridges for safer alternatives.
4. Running
Running improves your endurance and heart health, but it’s a high-impact exercise. Every time you walk, a shock is transmitted to your knees. For people with knee pain, this can increase swelling and accelerate stress on the cartilage. Choose walking, swimming, or light stretching exercises until your knees get stronger.
5. Lunge
Lunges strengthen your legs and improve your balance, but they also require stability in your knees. If you have knee pain, forward movement or bending angles can irritate the joint and cause discomfort. Agarwal suggests knee-friendly step-ups or wall sits instead.
6. Leg extension machine
Although this machine targets the quadriceps, its motion places isolated tension on the patella. The shear forces created during extension can worsen knee pain and put more stress on the knee than necessary. To build leg strength more safely, choose compound movements like squats.
7. Climb the stairs
Climbing stairs builds your endurance and lower body strength. But if your knees hurt, the repetitive pressure of pushing up can make the pain worse. Instead, try walking on level ground. It’s a safe choice until the pain subsides.
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What causes knee pain and why does it get worse in winter?
Knee pain can be caused by overuse, muscle weakness, arthritis, old injuries, or excessive pressure on the joint. When the supporting muscles around the knee, such as the quadriceps and hamstrings, are weak, the joint absorbs more shock, causing discomfort. Knee pain often worsens in the winter because the cold causes muscles to tense, blood flow to decrease, and joints to stiffen, a new study has found. BMC Musculoskeletal diseases. For people with arthritis, cold temperatures can also worsen inflammation and increase pain when exercising. Reduced physical activity during cold weather can make your muscles even weaker, making your knees feel heavier and more sensitive.
If exercise causes discomfort, switch to knee-friendly movements and see a doctor to quickly get rid of knee pain.
