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Exercises You Can Do at the Gym to Help Relieve Knee Pain

Graphic of person with inflamed knee and the words "Knee Pain"

Knee pain is one of the most common discomforts felt by Americans of all ages, and 25% of adults suffer with frequent knee pain that limits their function and mobility. Along with knee pain, people may also experience other symptoms like knee redness, swelling, stiffness, weakness, and instability. In addition, they might also hear popping or crunching noises coming from their knee joint or be unable to straighten their knee all the way.

In most cases, knee pain is caused by an injury, arthritis, or overuse. Osteoarthritis is the most common cause of knee pain in people age 50 and older. Among those with knee osteoarthritis, knee pain is a top reason why they decide to get knee replacement surgery.

While knee replacement surgery is often the best treatment for severe, debilitating knee pain, most people can find relief without surgery. One of the main nonsurgical treatments for knee pain is exercise. It almost seems counterintuitive, doesn’t it? How could moving your knee more reduce the pain you feel? But it’s true, there are specific exercises you can do at our gym near you to relieve your knee pain and get back to your active lifestyle again.

In this blog, we’ll explore some exercises you can do at our Thornton gym to improve the flexibility and function of your sore knees.

Knee-Friendly Workouts at AFAC Gym

Thankfully — as long as your doctor says it’s okay and you’re selective in the exercises you do — you don’t have to worry about workouts causing more knee damage or knee pain. As a matter of fact, one of the best things you can do for knee pain is exercise to strengthen the muscles that support your knees and help them stay flexible. Remember to start slowly, build up your strength over time, and discontinue any exercises that cause you additional discomfort. Also, talk to your doctor about which exercises are best for you before starting any new program.

Warm Up Exercises

Before you begin your workout, do some warmup exercises to lower your risk of injury. Examples of warmup exercises include riding a stationary bike for 5 minutes, devoting 2 minutes to an elliptical or treadmill walk, or doing 15-20 wall pushups and calf raises. After warming up, you’ll be ready to try the exercises below.

Hamstring Curls

Your hamstrings are the muscles along the backs of your thighs. To strengthen your hamstrings with Hamstring Curls, follow these steps:

  • Lie flat on your stomach.
  • Slowly bend at one knee and bring your heel as close to your butt as you can.
  • Hold that position for a few seconds and lower your foot back to the floor.
  • Do three sets of 15 with one leg, and then switch legs to repeat.

Hamstring curls can also be performed by standing behind a chair, holding onto the back of it, and lifting one leg at a time, bending at the knee to touch your butt with your heel. As you get stronger and the exercise becomes easier, you can add ankle weights, gradually increasing the weight from 1 to 3 to 5 pounds.

Wall squats

Also called Wall Sits, this is a fairly advanced move that will build your strength over time. To perform Wall Squats, do the following:

  • Stand a couple feet away from the wall with your feet shoulder-width apart.
  • Lean back to put your back flat against the wall.
  • Slowly bend at your knees as you keep your back and pelvis against the wall.
  • Once you’re in a squat position, hold for 5-10 seconds. Don’t bend your knees too deeply.
  • Return to a standing position.

Repeat this exercise daily, trying to hold your sit position for a few seconds longer each time. If you feel discomfort or pressure in your knees while doing Wall Squats, reduce the bend in your knees.

Straight Leg Raises

Straight Leg Raises will build your quadriceps, which are the muscles in the front of your thighs. This exercise puts little to no stress on your knees.

  • Lie on your back on the floor or another flat surface at the gym.
  • Bend one of your knees and place that foot flat on the floor.
  • Keep the other leg straight and raise it to the height of the opposite knee. Then lower it back to the ground.
  • Repeat this move 10-15 times for three sets, and then switch sides and do Straight Leg Raises with the other leg.

Prone Straight Leg Raises

Lie on your stomach with your legs stretched out straight behind you. As you tighten the muscles in your butt and hamstring of one leg, lift that leg toward the ceiling, keeping your leg straight. Hold your leg in that position for 3-5 seconds and lower it back to the floor. Repeat 10-15 times in one leg and then switch legs and repeat. Over time and as you gain strength, you can add ankle weights to this exercise. If you feel back pain, limit how high you lift your legs up or stop and speak to your doctor.

Step Ups

For this exercise, you’ll need a step bench or other similar platform at the gym. Stand on the step bench with both feet. Bend one knee and slowly lower your opposite foot to the floor behind you. Lightly touch your toe to the floor, and then raise back up. Repeat this exercise 10-15 times and then switch legs. To make this exercise more challenging, use a higher step or touch your heel behind you instead of just your toe.

Calf Raises

Stand facing the back of a sturdy chair or other support such as a wall bar at the gym. You can also do this exercise on a step bench, standing with your heels hanging off the edge as you hold onto the wall bar. Slowly raise your heels as high as you can, and then lower them. Do three sets of 10-15 Calf Raises per set. When this exercise becomes easy for you, lift one foot slightly off the floor and do Calf Raises with all your weight on the other foot.

Side Leg Raises

Lie on one side with your legs stacked on top of each other. Bend the bottom leg at the knee for support. Keeping the top leg straight, raise it to about 45 degrees. Hold this position for 5 seconds, lower your leg, and relax briefly. Repeat this exercise 10-15 times, switch sides, and repeat on the other leg.

Leg Presses

This exercise is performed on a leg press machine. Ask a member of our gym staff for assistance if it’s the first time you’ve used the leg press. Sit on the leg press machine with your back and head against the support. Place your feet flat on the foot plate. Adjust the seat back so it’s comfortable for you. Slowly push the plate away from you until your legs are extended. Then, bend at your knees to return to your starting position. Do three sets of 10-15 reps per set.

Best Cardio at the Gym for Knee Pain

When you have knee pain, you might be worried that your regular cardiovascular exercise could put additional stress on your knees. That’s a valid concern, since high-impact cardio like running on the pavement can give your knees a beating. The good news is, there are plenty of low-impact cardio exercises at the gym that you can try, such as:

Strength Training at the Gym and Knee Pain

There’s a common misconception that lifting weights at the gym can lead to knee pain and other joint problems, but research indicates that the opposite is true. Strength training can actually support all your joints including your knees. Studies show that weightlifting can decrease knee pain, even if it’s caused by arthritis. While it’s normal to feel sore after a weightlifting workout, as long as you follow proper methods and form, you can build the muscles around your knees to take stress off them and reduce pain.

To get the most out of your strength training at the gym and avoid – or relieve – knee pain, make sure to follow two important rules:

  • Don’t lift too much weight — If you feel knee pain or any other joint pain after a workout, check the amount of weight you’re lifting. You might be taking on more than your body can handle, which puts excess pressure on your joints. Lighten up on the weights and build your muscles gradually.
  • Use correct form — Like any other form of exercise, lifting weights requires that you use correct form to minimize the risk of injury. Even a slight shift in positioning or balance can put undue stress on your joints.

If you’re just beginning strength training or are experiencing joint pain after lifting weights at the gym, consult with one of our personal trainers for assistance. We will be happy to show you proper form and coach you on the appropriate amount of weight you should be lifting as you work to achieve your fitness goals.

Other Ways to Prevent Knee Pain, Inside and Outside the Gym

Sometimes it’s not always possible to prevent knee pain, but there are some things you can do to protect your knees as much as possible both inside and outside the gym, such as:

  • Exercise appropriately for your fitness level
  • Maintain a healthy body weight
  • Build up muscle around your joints to support them
  • Wear proper shoes at all times

If you’re concerned about persistent knee pain, make sure to schedule an appointment with your doctor.

Our team at AFAC gym is always here to support you as you search for the best exercises for your own personal needs and fitness goals. If you need our assistance, please don’t hesitate to talk to a member of our staff! Our goal is to be the best gym in Thornton, Colorado, for each of our members.

If you’re not a member of AFAC but would like to learn more about how to join, please stop by our gym or give us a call. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.

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