8 Knee-Friendly Exercises to Stay Active and Strong (Healthy Knee Series: Part 1)

Whether you’re dealing with past injuries, arthritis, or just trying to protect your joints, staying active doesn’t have to be a struggle. This week, I’m kicking off a mini-series dedicated to knee-friendly fitness!

In this first post, I’m sharing exercises that are gentle on the knees but still pack a punch when it comes to building strength and mobility. And don’t forget to check back next week for Part 2, where I’ll dive into low-impact cardio options, including my personal favorite: Zumba Gold. It’s perfect for keeping your heart healthy and your knees happy!

Let’s keep moving—safely and pain-free.

As I've gotten older in age, I know all too well about knee pain. Years after a bad knee injury during my soccer days in college, I’ve dealt with osteoarthritis and understand the challenges of staying active with knee pain. And so, I collected some knee-friendly exercises and tips just for you. This first post will focus on strength and mobility. While part two will be low-impact cardio and the final, recovery/stretching. Let me say, these have been a game-changer for me, helping me build strength and maintain mobility without adding stress to my joints.

Knee pain or discomfort shouldn’t stop you from staying active. Whether you're managing an old injury, dealing with arthritis, or just looking to protect your knees, the key is choosing exercises that are low-impact but still effective for building strength and maintaining mobility.

Here are my Top 8 Non-Cardio Knee Friendly Exercises You Can Try Today:

1. Swimming

Swimming is one of the best low-impact workouts. While I am no Michael Phelps in the water, things like Aqua Zumba or Water Fitness are a terrific way to get an excellent workout while at the gym. The water supports your body weight, reducing stress on your knees while giving you a full-body workout. It’s perfect for cardio, strength, and flexibility.

2. (Stationary or Outdoor)

Cycling strengthens your leg muscles, including your quads and hamstrings, without putting too much pressure on your knees. Start with a low resistance setting and gradually increase as your strength improves. If you are in a wintry area like me, try an exercise bike out at the gym.

3. Chair Squats

Regular squats can sometimes be tough on the knees, but chair squats are a great alternative. Sit back into a chair and stand up, focusing on engaging your glutes and keeping your knees behind your toes.

4. Glute Bridges

Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling while squeezing your glutes. This move strengthens the glutes and hamstrings, which support knee stability.

5. Clamshells

Lying on your side with your knees bent, lift your top knee while keeping your feet together. This exercise targets the hip abductors, which play an essential role in knee alignment and stability.

6. Wall Sits

Wall-sits are an excellent way to strengthen the quads without excessive strain. Slide down a wall until your thighs are parallel to the floor (or higher, if needed) and hold the position for 20-30 seconds. My Twerkout students should be familiar with these.

7. Step-Ups

Using a low step or sturdy platform, step up with one foot, then bring the other foot up to meet it. Step back down and repeat, alternating legs. Focus on controlled movements and avoid locking your knees.

8. Yoga or Pilates

Gentle yoga or Pilates moves, like Warrior Pose or leg lifts, help improve flexibility and strengthen the muscles around the knees. These practices also improve balance and core strength, reducing the risk of injury.

Tips for Protecting Your Knees During Exercise

• Warm Up First: Spend 5-10 minutes warming up with light cardio or dynamic stretches to prepare your joints.

• Focus on Form: Proper alignment is critical to avoid unnecessary stress on your knees.

• Listen to Your Body: Stop or modify exercises if you feel pain or discomfort.

• Incorporate Strength Training: Strong quads, hamstrings, and glutes help support knee health.

• Use Supportive Gear: Consider knee sleeves or braces if needed for added stability.

• Rest: Proper rest is crucial for mitigate the risk of injury and can lead to better performance. Rest also allows the muscles around the knee to repair and grow stronger

• Refuel: Refueling after a workout is particularly beneficial for individuals with knee problems because muscles need nutrients to repair and recover. Proper refueling helps to reduce muscle soreness and promotes faster recovery. Nutrients such as protein, omega-3 fatty acids, and antioxidants can help reduce inflammation in the joints. We will cover this in greater detail in a future post.

  
  

Final Thoughts

Your knees are one of the most important joints in your body, and taking care of them is essential for long-term mobility and strength. By incorporating these knee-friendly exercises into your routine, you can stay active without worrying about pain or injury.

Managing inflammation has also been key to my recovery and long-term joint health.

That’s why I created my Anti-Inflammatory Juice, packed with turmeric, ginger, and other powerful ingredients to reduce inflammation and support your overall wellness.

Stay tuned for part 2 of my knee health series! What are your favorite knee-friendly exercises? Let me know in the comments below!

Disclaimer:

The exercises and tips provided in this blog are for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying medical conditions or injuries.