Managing Knee Pain While Staying Active: Dos and Don’ts

Key Takeaways:

Knee exercises for pain—such as quad sets, straight leg raises, and glute bridges—can strengthen the muscles around the joint and improve stability without adding strain. Focus on form and control rather than speed or intensity.
Not all knee pain means you have to stop working out—low-impact activities like swimming, cycling, and using the elliptical can help you stay active while protecting your knees.
Watch for red flags like swelling, sharp pain, or joint instability. These signs may signal the need to pause your routine and consult a healthcare provider.
Supportive shoes, proper warm-ups, and recovery strategies like RICE (Rest, Ice, Compression, and Elevation) alternating with heat therapy help keep your knees safe during exercise.

Knee pain is one of the most common complaints among active adults. In fact, nearly 25% of adults experience some form of knee discomfort, and that number has climbed nearly 65% over the past two decades—resulting in close to 4 million doctor visits each year.

The good news? You don’t have to give up your workouts. With the right approach, you can continue training without putting extra stress on your knees—or making things worse.

This guide covers practical dos and don’ts for managing knee pain while working out—including smart exercise choices, what to avoid, and how to modify movements safely.

Before starting any exercise routine, it’s important to consult with your doctor to ensure it’s safe and appropriate for your condition.

What you should know before exercising with knee pain

Some knee discomfort doesn’t mean you have to stop moving

Mild aches, stiffness, or soreness—especially after sitting too long or finishing a workout—are common and may improve with consistent movement. In many cases, gentle activity can actually help your knees feel better.

There are signs you shouldn’t ignore

Sharp or sudden pain, swelling, a popping sound at the time of injury, or any locking or buckling of the joint are reasons to pause. If your pain gets worse during or after activity or lasts more than a few days, it’s best to check in with a healthcare provider before continuing.

Pay attention to how your body responds

The goal isn’t to push through pain but to move in a way that supports your knees, not strains them. If a movement feels off, stop and modify it. Staying active is important—but protecting your knees comes first.

Dos: Smart ways to stay active

Stick to low-impact activities: Running and jumping can strain already sensitive joints. Instead, opt for gentler forms of cardio like swimming, cycling, or using the elliptical machine. These keep you moving without the pounding impact on your knees.
Build strength around the joint: Strong muscles support your knees and take pressure off the joint. Focus on knee exercises for pain that target the quads, hamstrings, glutes, and calves. Try movements like quad sets, step-ups, and glute bridges—these help stabilize the knee and improve function over time.
Wear the right shoes—and consider cushioned insoles: Footwear can affect your knees more than you might think. Supportive shoes that match your activity and foot shape can reduce stress on your knees, especially if you have flat feet or high arches. Cushioned insoles may also help, particularly for those with osteoarthritis or alignment issues.
Keep your joints mobile: Add flexibility and mobility work into your routine. Gentle stretches and mobility drills help improve range of motion, reduce compensations, and may ease some of the tension around your knees.
Follow the RICE method after minor injuries: Rest, ice, compression, and elevation can calm down a flare-up or minor injury. It’s a simple, effective way to manage short-term pain and swelling before jumping back into your workouts.
Consider acupuncture: Some people find relief from knee discomfort with acupuncture. It may be worth exploring as a supplemental option, especially for chronic pain.
Manage your weight: Even small weight changes can make a noticeable difference. Carrying less weight reduces the load on your knees during daily movement and workouts.
Use walking aids if needed: Crutches, canes, or knee braces can provide extra support when your knee feels unstable. Using them early can help you stay mobile and avoid making the pain worse.
Use heat or cold appropriately: Cold packs are great during the first couple of days after a flare-up. After that, gentle heat can help relax stiff joints and soothe lingering soreness.
Get professional advice early: If the pain is new, persistent, or worsening, don’t wait it out. Seeing a doctor or physical therapist early helps you address the root cause and avoid further damage.

Don'ts: Common mistakes to avoid

Don’t ignore sharp or lingering pain: Mild soreness can be manageable, but sharp, sudden, or long-lasting pain is a sign to stop. If something doesn’t feel right, get it checked out—pushing through may do more harm than good.
Don’t avoid strength training altogether: It might feel counterintuitive, but skipping strength work—especially for your hips and glutes—can weaken the support system around your knees. If you’re unsure where to start, consider guided workouts or physical therapy.
Don’t default to high-impact exercises: Your body doesn’t need to take a beating to stay strong. Avoid jump-heavy routines or long-distance running if your knees are acting up—especially without proper recovery time or form.
Don’t skip your warm-up or cool-down: This step isn’t just for pro athletes. A solid warm-up helps prepare your joints and muscles for movement. Skipping it can leave your knees vulnerable to strain or stiffness post-workout.
Don’t ignore form or alignment: Even a simple squat can backfire if your knees are caving in or your weight isn’t balanced. When in doubt, slow down, check your posture, or reduce your range of motion.
Don’t do what doesn’t feel right: You don’t need to stick with a move just because it’s in the workout. Modify as needed. Pain or instability is your cue to adjust—not push through.
Don’t overdo rest: Complete inactivity can weaken key muscles around your knee. Movement (done right) often supports recovery better than staying still.
Don’t set yourself up for a fall: Unstable knees and cluttered spaces don’t mix. Make your workout environment safe. Clear your area, wear proper footwear, and use support when needed.
Don’t try to figure it out alone: Knee pain that’s new, worsening, or affecting your mobility deserves professional attention. The sooner you get clarity, the sooner you can train with confidence.
Don’t rely on painkillers as a long-term solution: Over-the-counter medications can mask pain, but they don’t fix the underlying issue. Relying on them to push through workouts may delay proper treatment—and could make the problem worse over time.

Best knee exercises for pain management

You don’t have to stop moving—just choose movements that support your knees instead of straining them. The right exercises can strengthen the muscles around your knees, improve joint stability, and keep discomfort in check.

Here are some exercise for knee pain options to consider including in your routine:

Low-impact cardio

These exercises keep you moving without putting extra stress on your knee joint:

Stationary biking: A joint-friendly way to build quad strength and improve endurance. You control the resistance, making it easy to tailor your workout based on how your knees feel that day.
Swimming or water aerobics: The buoyancy of water supports your body weight, easing pressure on your knees while still providing a full-body workout. It’s especially useful if you’re managing swelling or stiffness.
Elliptical machine: Offers a smoother motion than running, with no hard impact on your joints. It also helps maintain cardio fitness while giving your knees a break from repetitive pounding.

Targeted strengthening exercises

Try these knee exercises for pain at home or in the gym:

Wall sits: Strengthen your quads and glutes while keeping pressure off your knee joint. Stand with your back flat against a wall and slowly slide down until your knees are bent at a 90-degree angle. Hold the position for 15 to 30 seconds, keeping your leg muscles engaged the whole time.
Clamshells: Lie on your side with your knees bent and your feet together. Keeping your feet touching, lift your top knee while keeping your left leg (or whichever leg is on the floor) steady. This activates your glutes and helps stabilize the leg muscles that support your knees.
Glute bridges: Lie on your back with both knees bent and your feet flat on the floor. Press through your heels to lift your hips, squeezing your glutes at the top. This move strengthens your hips and core, which helps relieve knee pain by improving alignment and reducing joint stress.
Step-ups: Stand in front of a step or sturdy platform. Step up with one leg (e.g., your left leg), bring the other leg up to meet it, then step back down with control. Alternate sides. This improves strength, stability, and balance in one leg at a time—essential for everyday movement.
Quad sets: Sit on the floor or a firm surface with your leg straight in front of you. Tighten your thigh muscles to push the back of your knee straight down into the floor. Hold for 5 seconds, then relax. This is a gentle but effective way to activate your quads and support joint stability.
Straight leg raises: Lie on your back with one leg bent and the other leg straight on the floor. Tighten the muscles in your straight leg (especially your quads), then slowly raise it about 12 inches off the ground. Pause at the top, then slowly lower it back down with control. Once this feels easy, you can add a light ankle weight (usually 1-5 lbs.) to gently increase resistance and build more strength.

These exercises focus on control and stability, not speed or intensity. Start slowly, focus on proper form, and increase difficulty only if your knees feel comfortable. Stop immediately if any movement is causing pain.

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When to rest, recover, or see a specialist

Not all knee pain means you need to stop exercising—but knowing when to take a break or get expert advice can save you from making things worse.

Red flags to watch for

If you notice any of the following, pause and seek medical input:

Swelling that doesn’t go down
A knee that locks up or feels like it might give out
Sharp, stabbing pain during movement
Audible popping at the time of injury
Difficulty bearing weight or bending the knee

When workouts should wait

Working out with knee pain is fine in some cases, especially if the pain is mild and improves with movement. But if the pain worsens during or after exercise—or starts affecting your gait, balance, or range of motion—it’s best to stop and reassess.

Why physical therapy can help

A physical therapist can create a personalized plan that fits your needs, limitations, and goals. Whether you’re recovering from an injury or managing chronic pain, targeted guidance can improve your strength, mobility, and confidence.

Final thoughts: Stay active—but listen to your knees

Knee pain doesn’t have to sideline your fitness goals. With the right mix of smart movement, joint-friendly exercises, and a little patience, you can stay active without putting unnecessary stress on your knees. The key is knowing your limits, watching for red flags, and choosing exercises that support—not strain—your joints.

If your knee pain continues or gets worse, it’s worth taking the next step. Start with a free risk assessment or find a doctor near you to get the guidance you need. The sooner you have a clear plan, the sooner you can get back to moving with confidence.