4 Ways to Get Rid of Knee Pain When Exercising

Today’s blog post is from guest contributor, Kinesiologist Rick Kaselj. For more information on Rick and his articles please see the Contributor page.

There is a lot that you can do if you have knee pain or knee stress when exercising. Here are four way to get rid of knee pain and knee stress when exercising.

#1 – Lunge Backwards

Most often we step forward when we do a lunge. When we do this, it puts a lot of strain on the knee. If we step back and perform a lunge, we decrease the stress on the knee but still work the legs and glutes.

#2 – Squat Halfway

It is common to do squats to 90 degrees but when you pass 45 degrees you increase the stress on your knees. If you only squat from standing to 45 degrees, you still work your legs but decrease the stress on your knees. Squat_Knees_Behind_Toes_NO_Watermark_END

#3 – Stretch Out Those Hamstrings

Hamstring_Stretch_NO_Watermark_ENDI know you are thinking, how can the back of my thigh have an effect on knee pain but it does. When the hamstrings are tight, they pull the lower part of the leg against the upper part of the leg. This leads to greater stress and pain on the knee. Make sure you spend some time at the end of you workout to stretch out your hamstrings and this will help with knee pain.

#4 – Knee Behind the Toes

When you are performing a leg exercise and you let your knees pass your toes, this leads to greater stress on the knee. The knees passing the toes is a common mistake people make when performing lunges, squats and leg press exercises. Keeping the knees back and not letting the toes pass your toes; decrease the stress on your knees. Lunge_Knee_Behind_Toes_NO_Watermark_END

Sum Up the 4 Ways

During your next workout remember to step back, squat halfway, stretch those hamstrings and don’t let the knees pass the toes. I am sure if you do these four tips on getting rid of knee pain when exercising, your knees will be happier.

Rick Kaselj
To learn more about Rick Kaselj you can check out his exercise and injury blog at

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