6 Exercise Tips for Knee Pain

Exercising may be the last thing you want to do if you have knee pain. You might think that working out could aggravate your problem. However, specific exercises can actually help address your knee pain. But if you perform them incorrectly, no doubt you can further injure your knee.


Exercising the right way can help you stick to your exercise routine. Here are some exercise tips that can help:

1. Keep Good Form and Alignment

This is fundamental for every exercise. If you exercise with poor body form and alignment, some areas of your body will hold more stress than other parts. This will lead to more pain. For instance, if you’re in a bent position or squat, check your knees and make sure they don’t protrude over your toes. If they are, your knees may suffer as they are carrying unnecessary and potentially damaging stress.

2. Stretch

This is something you shouldn’t skip whenever you’re exercising. A stretching routine should be done first and last thing in any exercise program. A few simple leg stretches make your rehab exercises go smoothly. Do not neglect this step as much as possible, even if you’re in a hurry.

In addition, make sure you know how to stretch properly. Improper stretching can lead to development of injuries.

3. Don’t Push Through Pain

Listen to your body. Exercising through pain in your joints is never a good idea. Your knees are no exception. Of course, when doing exercises, muscle discomfort is to be expected, but not joint pain. If you feel joint pain, stop the activity.

4. Gradually and Progressively Increase Activity

As your knee strength increases, the activity should increase as well. Progress slowly, gradually increasing the activity a little more each week. You may do this by increasing the length of exercise time, number of sessions, or intensity of your exercise.

5. Set Weight Loss Goals

Maintaining healthy weight is an important part of controlling knee pain. Healthy weight loss reduces the strain on your knees.

6. Try Water-Based Exercises

Being in water allows you to perform exercises you can hardly do on land. It allows your muscles to move, stretch and work without gravity pulling you down. Water makes joint movement easier and less painful because it has a natural traction effect, which separates rough cartilage surfaces.


If you’ve had a surgery, make sure that your sutures have been removed and your wounds are completely healed. To ensure safety, talk to your doctor first before submerging your knee in water.

Bonus Tip: Get Advice from a Physiotherapist

A physiotherapist is a reliable source of information about physical activity and exercise. Health care professionals and certified exercise professionals such as physiotherapists can answer your questions and can design an exercise program that matches your abilities and health goals.


Remember that when you stick to your exercise program, you’re most likely to experience benefits in terms of pain relief and mobility. If you have your physiotherapist to work with you, surely you’ll be rewarded with optimum results.
Need expert advice about knee pain? Talk to one of our Perth physiotherapists at 9444 8729!