Exercise With Knee Pain: What to Avoid (and What to Do Instead)

Knee pain doesn’t automatically mean you should stop exercising — but it does mean you should be smart about what you choose and how you progress.

Common mistakes

• Jumping straight into deep squats with load

• Doing lots of high-impact cardio when the knee is irritated

• Ignoring hip and ankle strength/mobility

• Pushing through sharp pain

Better options

• Controlled range strength work

• Step-ups and sit-to-stands with good alignment

• Glute and calf strengthening

• Gradual progressions

In the physio-led exercise group, I coach these progressions and give options so you can train safely.

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