Leg Workout With Knee Pain

The best leg exercises with no joint stress. A lower body workout for people who experience knee pain. Tone, strengthen, and even heal the issue with these 8 effective no-impact leg exercises. Created by a physical therapist.

 

Leg Workout with Knee Pain

• Straight Leg Raises
• Side-lying Abduction
• Bridges with Ball Squeeze
• Heel Raises
• Lateral Band Walks
• Lateral Step Ups
• Step Ups
• Single-Leg Deadlift 

Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.

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As a physical therapist, one of the most common injuries that I treat in my clinic is knee pain.

It’s incredible just how debilitating knee pain can be.

From walking, running, and navigating stairs to  even the simplest of activities such as standing and walking; all can be limited by pain in this one joint.

So what do you do if you enjoy exercising, working out, and strength training but are limited in doing so because of knee pain?

Today I wanted to share with you 8 of my favorite leg strengthening exercises that you can do despite painful knees.

These virtually no-impact exercises are not only easy on the knee joint, but chances are they might also help it to feel a lot better as you strengthen key muscles that stabilize the knee.

CAN YOU TONE YOUR LEGS WITH KNEE PROBLEMS?

Even if you have knee problems, you can safely do some leg exercises that will help strengthen your muscles and tone your legs. 

You’re in the right place- try these no-impact leg workouts. Remember to be careful- if any of the exercises hurt your knee, do not do them. 

 

HOW TO EXERCISE WITH KNEE PAIN

A general rule to remember with the following exercises is please do not do them if they hurt your knee.

Muscle soreness – the burn you feel in your quads, hips, and hamstrings – is a great thing.

I hope you feel some of that with this workout.

However, if any of these exercises do cause an increase in pain in your knee joint I would advise you to stop.

If your knee pain is persistent or increasing, I recommend that you go get it checked out by a medical professional (I would recommend consulting with a physical therapist, but I might be a little bit biased).

These exercises are presented in order of easiest (exercises I don’t anticipate any knee pain at all) to hardest (exercises where there may be some discomfort depending on what type of knee pain you’re experiencing). I encourage you to try as many as you can as long as they’re pain-free.

Here we go.

 

Follow along with this leg workout video, or keep reading for step by step instructions, pictures, and videos of each exercise. 

 

 

Warm up

Your warm up is CRUCIAL to any workout if your knees are painful.

A bike is going to be your best friend – your feet are in constant contact with the pedals and there is virtually no impact.

Second to the bike would be an elliptical.

Again – constant contact with the pedals minimizes ground forces, but this one’s a little more aggressive as you’re weight-bearing on the joint.

Warm up 5-10 minutes (even longer if it’s feeling good)

The Workout

Straight Leg Raises

Great exercise for the front of the hips; try to keep your leg locked out as straight as possible (really concentrating on firing the quad muscle on the front of the leg). Can be made more difficult with an ankle weight.

• Lie on your back with your knees bent and feet flat on the floor. 
• Pull your abs and lower back down to the floor while slowly straightening one leg.
• Lower your leg slowly towards the floor. Maintain control and a tight core.
• Return the leg to an upright position and repeat the up and down motions.

3 sets of 10-20 reps on each leg

 

Sidelying Abduction

A lot of times knee pain can be attributed to knee instability and glute weakness. Sidelying abduction is a great way to target the glutes and get you to fire them a little more effectively during activity.

• Lie on your side on the floor with your legs extended. Your arm under your head is bent and under your head for support, with the upper arm resting on your hip. 
• Raise the upper leg to about a 45 degree angle. 
• Slowly return your leg to starting position. 

3 sets of 10-20 reps on each leg

 

Bridges with Ball Squeeze

Bridges are great for the butt and back; throwing a ball (or pillow) between your knees adds one more muscle group to the mix to strengthen the knee joint.

• Lay flat on your back with your knees bent and feet flat on the floor. Hold a ball or pillow between your knees. 
• Use the muscles in your lower back and butt to bring your hips straight up.
• Really focus on smashing your glutes and squeezing that pillow throughout the motion.
• Slowly lower.

3 sets of 10-20 reps

 

Heel Raises

Great way to sculpt and strengthen the calves.

• Stand on the ground or with your heels hanging off the edge of a stair or step.
• Raise and lower your heels to feel the burn in your calves.

3 sets of 20 reps

 

Lateral Band Walks

A resistance band is one of my favorite tools to use in strength training.

• Position a band around your ankles, get in a semi-crouched position, and prepare to walk sideways.
• Take a big lateral step with your leading foot. Follow with a half step with your trailing foot to maintain tension on the band at all times. 
• Continue to laterally step in this manner before switching in the opposite direction. 

3 sets of 10 on each leg (10 left, 10 right; repeated 3 times)

 

Lateral Step Ups

One of the most common problems I run into with knee pain is nobody ever does anything side-to-side. These lateral step-ups are a great way to kick on hip abductors and stabilize your knee joint.

Start with a 4 inch step and work up from there assuming it’s pain-free.

• Stand to the side of a bench or step. 
• Lift the leg closest to the bench and step up onto the bench, followed by your other leg. 
• Step down on the other side and return to original position. 
• Repeat with opposite leg, alternating between legs.

3 sets of 10 on each leg

 

Step Ups

Start small (4 inch box) and progress up from there.

• Stand facing a bench and hold a pair of dumbbells.
• Keep your chest up and head high as you step with one foot all the way up onto a bench. Try to focus on keeping your knee right over your toes throughout the motion.
• Slowly return back to the floor.

3 sets of 10 on each leg

 

Single-Leg Deadlift

One of my all-time favorite leg exercises to work the butt, hamstrings, and glutes.

It’s a lot of weight to bear through your knee (might be aggravating to meniscus injuries and arthritis), but if you can do it without pain it’s one of the best for strength and function.

 

• Stand on your left foot with a weight in your right hand (optional for added resistance).
• Keep your back straight and bend forward as you take your right leg straight back behind you.
• Use the muscles in your butt and hamstrings to pull yourself back to upright.

3 sets of 10 on each leg

 

And there you have them. 8 great exercises in one awesome workout that’s easy on the knees but big on strength.

So how can you get rid of your knee pain? What are some tips and exercises to help you eliminate it altogether?

Check out some of these other great posts from Tone-and-Tighten.com to help you feel better (click on the picture to be taken to the post):
        

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Questions or comments? Leave me a comment below or you can always email me at ToneandTightenFitness{at}gmail.com

Make it happen,

 

Jared

 Disclaimer: The  information  presented in this post designed to be used for informational purposes only. The diagnoses and treatment  plans outlined are extremely generalized and may or may not be the recommended interventions for your specific problem. If you are experiencing pain, you are encouraged to consult a healthcare provider to determine the best  treatment  plan that will be in your best interest individual.  Tone and Tighten claims exemption from accident, injury, or perpetuation of any injury incurred while performing  exercises  found on this website. The user assumes all risk … and reward!