The Best Workouts for Chronic Knee Pain

With some modifications, people who suffer chronic knee pain can still enjoy active and fit lifestyles. According to the American Academy of Orthopedic Surgeons, a workout program that combines aerobic activity with strength, stability and flexibility exercises can improve knee pain and prevent re-injury.

Features

• The knee is a complicated, weight-bearing joint that is prone to injury. Chronic knee pain is most often caused by osteoarthritis (a degenerative condition) or other inflammatory conditions, strain, overuse or impact injuries.

Aerobic Activity

• Low-impact aerobic exercise such as walking, water aerobics, pool running or walking, cycling, stationary bikes and elliptical machines offer alternatives to high-impact workouts like running.

Strength

• Building strength in the main supporting muscles (quadriceps, hamstrings and gluteal muscles) reduces stress on the knee joint. Exercises include hamstring curls, step-ups and wall squats.

Stability

• Exercises that strengthen the secondary muscles (calf and hip abductors/adductors) that support the knee create further stability, such as lying or standing leg lifts, calf raises and balance exercises.

Flexibility

• Appropriate exercises to increase flexibility include gentle yoga and basic stretches (such as calf, hamstring and the butterfly stretch) that focus on the specific knee-stabilizing muscles and tendons.

Warning

• Deep squats and lunges, running on unstable surfaces and exercises that require the knee to twist can aggravate chronic knee conditions. Exercises that cause pain should not be done. Always consult your doctor before beginning any exercise program.