Say goodbye to knee pain during your workout ⬇️
Want to know how to exercise without hurting your knees? Unfortunately, knee pain is an extremely common ailment, with one in four adults suffering from frequent knee pain, according to a recent paper in the Annals of Internal Medicine . Exercise has been shown to be extremely effective at reducing knee pain, according to a trial from the National Library of Medicine , but it can often be difficult to get started if your knees are already hurting.
: What to know before you begin Before embarking on any exercise protocol, especially if you’re suffering from pain or an injury, it’s imperative that you seek medical advice and clearance. Now that you have, let’s get back to learning! Second, be careful with how quickly you progress with your chosen exercise. A large amount of research has demonstrated that a rapid increase in workload increases injury rates, most recently a 2020 paper in the International Journal of Sports Medicine . Another 2020 article, from Frontiers in Physiology , has shown the same to be true regarding pain. Keeping week-to-week increases in distance/speed/weight below 5% is a highly effective way to reduce the likelihood and occurrence of pain.
A 2019 study in the American Journal of Sports Medicine went a step further, comparing quadriceps-focused exercises, glute–focused exercises, and ‘free physical activity’ where participants could do whatever exercise they wanted. After three months, while every group saw a reduction in knee pain, the quadricep exercise group had the largest reductions in their ‘usual’ and ‘worst’ pain that they felt on a day-to-day basis.
This is likely because, in order to stay balanced, these exercises place a large demand on proper knee alignment, which is often poor in those suffering from knee pain, as discussed above. With this in mind, there are two main exercises that work the quads, don’t have a large balancing component, and are easy to perform.
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