Training Around Knee Pain: Building Strength Safely

Knee pain is a common challenge that can disrupt your training routine and hinder progress. However, it doesn’t mean you have to give up on strength and conditioning altogether. The key is to identify the cause of your pain—whether it’s due to overuse, poor biomechanics, or a previous injury—and tailor your approach accordingly. Consult with a medical professional or physical therapist to determine the root cause and ensure your training plan aligns with your recovery goals.

To train effectively around knee pain, prioritize exercises that minimize stress on the knee joint while still building strength and stability. Focus on strengthening the surrounding muscles, such as the quadriceps, hamstrings, and glutes, which play a crucial role in supporting knee function. Exercises like Romanian deadlifts, step-ups, glute bridges, and resistance band work are
excellent alternatives to high-impact or deep knee-bending movements like heavy squats or lunges. Incorporating low-impact activities such as swimming, cycling, or rowing can also maintain cardiovascular fitness without exacerbating pain.

Consistency and proper technique are essential when training around knee pain. Pay attention to form and avoid movements that cause discomfort. Incorporate mobility and flexibility exercises, such as PAILs/RAILs or dynamic stretching, to improve joint range of motion and reduce stiffness. Adding balance work, like single-leg exercises or barefoot training can enhance proprioception and prevent future injuries. With patience and a strategic approach, you can continue to build strength and improve overall fitness while protecting your knees.

Brandon Bailey
MS, CSCS, CPPS, USAW2, BPS1, CFL2