Staying Fit Despite Knee Pain

For those leading an active lifestyle, encountering knee discomfort is not uncommon. However, it is possible to continue exercising without allowing such discomfort to hinder your routine. Research indicates that exercise, in certain cases, can serve as an effective remedy for chronic knee pain, whether originating from osteoarthritis or meniscus issues. The objective is to bolster the muscles around the joint, thus safeguarding against injury by reducing knee stress.

Once you have received approval from your medical professional, consider incorporating the following exercise recommendations to enhance knee strength and maintain fitness levels, even in the presence of knee pain.

Treadmill Walking:

The benefits of simply walking can commonly be underestimated. It is a low-impact exercise that burns calories and is gentle on the knees and joints. Walking at an elevated pace or on an incline can effectively burn calories without straining the knees or other joints. A innovative solution for stress-free walking is the Star Trac 10TRX FreeRunner Treadmill, which features a cushioned deck that is easy on the joints.

Elliptical Training:

The elliptical machine’s unique design incorporates pedals that move in an elliptical, or oval-shaped, trajectory, imitating natural walking or running motions without causing the harsh impacts associated with these activities. As a result, the feet remain in constant contact with the pedals, minimizing stress on the knees, hips, and ankles. This smooth and continuous movement not only reduces the risk of joint strain but also provides a full-body workout. Consider the Star Trac 8CT Cross Trainer for this type of low-impact exercise.


Swimming is a great low-impact full-body workout that facilitates calorie burning and effectively engages the lower body while minimizing stress on the knees. Maintaining proper form is essential, even in water. Refrain from utilizing strokes that strain the knees, such as the frog kick, and avoid pushing off from pool walls. If you are new to swimming or seek additional guidance, our comprehensive swimming blog can provide valuable insights.

Partial Squats:

Stand in front of a chair, maintaining hip-width distance between your feet. Gradually lower your body halfway onto the chair. Keep your abdominal muscles engaged and shift your hips backward, ensuring your knees remain positioned behind your toes. Aim for 10-12 repetitions, up to three times weekly.

While knee pain can be bothersome, it need not hinder your progress or fitness goals. Through minor modifications to your usual routine, you can ensure you stay on the right track and your objectives remain achievable. You may even discover alternative or lower-impact exercises to continue even after knee pain subsides.  Additionally, listening to your body and discontinuing any exercise that causes discomfort is crucial.

 The exercise recommendations provided on this platform are not intended to replace medical advice or serve as treatment plans. Prior to initiating any exercise program, it is crucial to consult a medical professional or healthcare provider to ensure appropriate safety measures. If at any point during an exercise routine, you experience dizziness, faintness, breathlessness, or physical discomfort, discontinue the activity immediately and seek guidance from a physician.