effective exercises for knee pain relief

How To Exercise With Bad Knees? Safely & Effectively

If you people want to lose weight, then definitely certain things will come your way regarding health. For example, if any of you have bad knees issues with losing weight, they need to consider many things.

Losing weight with bad knees is not impossible, and for this, you people need to choose the right exercises. If your knees have constant pain, it will impact your life, and the best thing is to indulge yourself in exercises to relieve the pain.

How To Exercise With Bad Knees


Exercising With Bad Knees – Here’s How to Do It

Here in this blog, we are going to share what exercises you can do with bad knees. Have a look and do share with us how was this is effective for you?


Do you know you will be able to work with all major muscle groups while swimming? Well, swimming is one of the effective workouts for people with bad knees because it impacts the body and swimming is a versatile workout routine that is for burning calories quickly.

Core, chest, and glutes would provide the best strokes, which is usually the fastest stroke, to burn up the 100 calories within a few minutes.

You can easily get started with this. Swimming strengthens legs muscles which always protect your knees throughout the day.


Elliptical has a low impact on knees, and it would be a better option than a treadmill. Workout on the treadmill cause inflammation and pain as compared to elliptical will have the minimal risk of a knee injury.

Elliptical training is the most supportive type of cardio and is better for burning calories. Elliptical is not harmful to people with bad knees.


It’s all about a whole body workout. Rowing workouts are great for burning calories to avoid impact on your knees.

With rowing, you can build core strength during the workout of your arms and legs. You may come across more challenging options by adjusting resistance during the workout.


Well, yoga is perfect for stretching-type exercises, and it makes your body more tune to improve your self-image. It is effective for reducing stress and stress eating.

However, weight gain and loss make your health worse, so eating less would boost weight loss. Don’t forget to practice yoga daily for 10-15 minutes to get inner peace.

Tai chi

It’s one of the low impact exercises for bad knees workout, which is gentle on the joints. This is for increasing the strength, balance, and flexibility, and doing it for at least 30 minutes burns up the 150-170 calories.

This workout can help you by reducing knee pain for improving mobility. Tai chi increases the range of motion, strengthening, flexibility, and balance emotions, affecting the arthritic knees.


Cycling is best to keep your knees moving with a specific range of motion. Various types of stationary bikes are available to support your knees which depends on your weight.

Cycling strengthens the muscles. If you are doing it regularly for more than half-hour, then it’s easier to burn 450 calories daily.


Well, many of you may think about Pilates because it’s an optimal exercise for bad knees. Pilates is a full-body workout. It’s totally up to you either you people are doing it on mat Pilates or reformer Pilates.

There are so many workout moves that involve the lower body. Pilates is a suitable exercise for improving balance, posture, and mobility. It can help out in relieving stress and tension.

With having knee problems, Pilates is one of the best options to increase joint mobility for overall toning muscles of the lower body.


Step-ups are a good low-impact workout, and this type of workout is best for good exercises. You can take online classes to learn the step-ups for making it more interactive and fun with cardio exercise.

If you did not have step-ups in your routine, then incorporate them immediately. Step-ups are ideal knee exercises for seniors as well.

Quadriceps stretch

This type of stretch targets your quadriceps, and these muscles are at the front of your thighs. You just need to perform the move to improve the flexibility in hip flexors and quadriceps muscles.

Strength Training

As per different studies, as you get older, fat increases more weight, which slows down the ability of the body to burn calories. Building up muscle through strength training would boost the ability of the body to burn more calories.

Developing muscles increase your body’s ability to absorb shock to joints that may benefit the arthritic patient.

There are many exercises to strengthen knees, including weight lifts, weight machines at the gym, and resistance band training. Here we are going to share a few exercises for strengthening.

1.     Half squats

Squats always put less pressure on the knees to strengthen the quadriceps, glutes, and hamstrings. You are required to do is to place your hands on your hips for keeping up the balance.

Bend your legs and push your butt back to a 45-degree angle to make sure this position isn’t based on full sit. Keep your hands straight in front of you.

Slowly raise your body back up by pushing through heels. Repeat this process 10-15 times complete set.

2.     Calf Raises

This type of exercise strengthens the back of the lower legs, which includes the calf muscles. Just stand up with your feet shoulder-width apart.

Position yourself next to a wall or hold on to the back of a chair for support. Lift both heels off the grounds and stand on the balls of your feet.

Slowly lower down the heels to starting position. Keep yourself in control for strengthening the calf muscles. Repeat this set 10 times.

3.     Standing Calf Raises

Just position yourself next to the wall and hold on to the back of a chair for support. Stand with feet shoulder-width apart.

Lift both heels off the ground to stand yourself on the balls of feels. Gradually slower down the heels to the starting position. Repeat this 10-15 times daily.

4.     Hamstring Curl

This is one of the best knee strengthening exercises at home, targeting the hamstrings and glutes. It keeps the upper body and hips steady. Stand facing a wall or use a chair for support. Keep your feet hip-width apart. 

Lift one foot and bend your knee. Go far as much as you can to keep your upper body still and hips pointing forward. Hold it on for 5-10 seconds. Relax and lower to starting position.

Exercises Which Are Not Good For Bad Knees

Here we are going to share exercises that are not good for bad knees. Doctors always recommend doing moderate exercise such as walking and bicycling to keep the knee joints less affected.

If you suffer from knee pain, then there are specific exercises you should avoid for bad knees.

Deep Squats

Squats movement puts exertion over knees, and it requires extreme bending motion, which puts a lot of pressure and body weight on knee joints.

People who are doing easy squats don’t let their knees be affected. Keep yourself away from deep squats as much as you can.


Jumping-related exercises put whole pressure over your knees, and yes, your knees suffer a lot of stress. It would be harmful to the knees, which are already affected. Avoid extending the knees and land with straight legs when you have bad knees.


It’s pretty much difficult for everyone to do running, and when you run, it highly impacts the health of your knees.

Running with bad knees would be safe only if you run on a dirt track or cushioned treadmill. Wear proper running shoes and not run downhill for avoiding concrete.

Leg press machine

People who are constantly using leg press machines need to know the knees’ health, which is not locked out, and when we push with heavyweights, it causes trouble for the bad knees. It would cause injuries and painful knees.


Kickboxing is great to keep up their fitness level, and losing weight would greatly impact sport. Specific movements in kickboxing like the front, back, and sidekicks can shock and injure the knee joints.


These are the exercises that are effective for the bad knees and we have also mentioned the exercises that are not recommended for the affected knees. Performing stretching and strengthening exercises target the muscles supporting knees to help out in relieving pain. It improves the range of motion and flexibility for reducing the risk of injuries.

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