Low-impact moves, total-body burn.
knows it can be challenging to find full-body workouts that don’t irritate the area. Whether high-impact moves meant to raise your heart rate, or certain lower-body exercises that involve bending deeply and putting extra pressure on the knees, it can sometimes feel like you have to modify or cut half the exercises in a workout to just get through it without making your knees feel worse. Don’t worry, though: It is possible to get in a great total-body workout while being gentle to your joints.
She and her co-founder, trainer Dariusz Stankiewicz, C.S.C.S., created the workout below to do just that. It includes hip stability work, lateral movements, and—all of which are important to stave off and rehab knee pain, Croce says. It’s also low-impact and will get you moving in multiple planes of motion to help you develop total-body strength in a balanced, safe way.
Remember, though, that knee pain can look different for everyone. “The cause of knee issues vary,” Croce says. “Stress to the knee can come from ankle and/or hip issues, joint derangement, and/or tendon and ligament problems.” It’s best to see a professional to find out what’s causing your pain and come up with a plan for how to safely improve it.
If you are cleared to exercise, this total-body workout from Stankiewicz and Croce is a good place to start. They recommend doing it two times a week to reap its strengthening benefits. Just make sure to always listen to your body as you go. If any of the exercises below make your knees feel worse or cause a sharp, sudden pain, stop doing them immediately and talk with your doctor before starting up again..
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