Repeated stress and arthritis are only a few causes out of an ocean that can cause oh-so-common knee pain.
Knee pain relief is something we all need at some point or another, and it’s common, with over 25% of the American population dealing with frequent knee pain. Fortunately, there are many ways to address this joint pain and find knee pain relief.
When it comes to exercise or general movement, when we’re beginners, coming back to movement after some time, or even in a larger body, we are prone to more aches in this not-so-stable joint. There are several key factors to consider that are causing this discomfort, including movement patterns to avoid and relief strategies that you can start implementing right away to find some ease.
Common Causes of Knee Pain (Especially During Movement)
If you get knee pain when squatting, bending, or even pain in your knees when kneeling, there are a multitude of causes that may be behind it. Common causes, such as aging, injury, inflammation, or repeated stress, can be reminders that your knees may not be 100%. Problems like arthritis, sprained or strained ligaments, meniscus tears, bursitis, and tendonitis can also contribute to knee pain, which can be exacerbated when you work out.
The knee is a highly vulnerable joint that bears a significant amount of weight. It’s made up of two long leg bones, and the patella (the knee cap), with all of this just held together by ligaments, cartilage, tendons and muscle. A previous injury, lack of recovery, and activity-specific causes like squatting, kneeling, or the stairs can increase pressure in the joint.
One cause that is overlooked can be muscle imbalances. This may look like weak hips or glutes, or overly tight ankles, and can cause other parts of our body to overcompensate. We have to remember that when everything is connected, we mean everything. If one part of us is out of alignment, it can disrupt everything, so it’s always worth examining the surrounding joints when one is acting up.
What That Popping or Clicking Might Mean
When we’re working out, one common question that comes up is “why do my knees click when I squat?”. If we’re already experiencing knee pain, we may hear or feel these Rice Krispie noises and take it as a sign of a worsening condition. This is often a physiological reason and isn’t cause for concern; it’s often due to tiny air bubbles in the joint fluid that build up or from ligaments or tendons catching and snapping back into place, both completely common and natural. It is when you feel sudden, sharp pain, notice swelling, or the knee gives way is when it could be a potential injury that should be checked out with a medical professional.
Exercises That Can Make Knee Pain Worse (And Why)
If you are finding that your knees start acting up when or after you work out, we have to look at what you were doing that may have caused this. High-impact exercises, such as running, kickboxing, and jumping, all put a lot of added force onto the knees, so best to stick to low or non-impact exercises while your knees are starting to cause pain or discomfort.
When it comes to strength and flexibility training, squats and lunges are often the culprit. While yes, doing these exercises will help strengthen the surrounding muscles of the joint, doing too many puts a lot of repeated stress due to the angle of the bend and the load on the legs. Both create a downward pressure that will over-stress and aggravate the joints.
When these movements come into our routine, it’s not to say we cannot do them at all, but we do have to create variations, such as:
- keeping the depth at 60-70% instead of 90-100% of your squat
- using a chair for support in lunges
- opting for standing jacks vs jumping jacks
- cycling, swimming, or even walking over running
- adding an extra cushion under our knees when we’re coming into kneeling stretches
Beginner-Friendly Knee Pain Relief & Strengthening Exercises
Seated or Lying Leg Lifts
In a seated position, have your legs at 90 degrees in front of you, and if possible, hold onto the bottom of your chair on either side of your body. Straighten one leg out, potentially even lifting your thigh off the chair a bit too, and gently bend the knee, lowering the foot back down. Repeat on the other leg, moving back and forth 8 times.
In a lying position, have either both or one leg extended out away from your torso. Pushing your lower back into the ground, slowly raise one or both legs as high as you can have them go without much discomfort, while still having your lower back in contact with the ground. Gently lower the legs back down to the ground, and repeat up to 8x for each leg.
Glute Bridges
While lying down, have your feet are flat on the ground and at hip-width. Curl your tailbone in towards your belly button, squeeze your glutes and lift your hips to the sky. Keeping your glutes engaged, gently lower your hips back down. I like to hold the glute bridge at the top for a few breaths, but it’s not necessary. Repeat this movement 6-8x.
Chair-assisted Squats
With a chair in front of you, take a step back and place your hands on the top of the chair. Your feet will be facing forward (or slightly outwards if that feels better), hip-width or a little wider. Slowly, as if you’re about to sit in a chair, squat down to 40-50% of your full range of motion to start. As you do 6-8x of these, find where your sweet spot is. You’re looking for none to very minimal knee pain, but still, the muscles are squeezing and contracting in your glutes and quads (front of your thighs).
Supine Hamstring Stretch
Grab a towel or woven strap for this and lie on your back. Loop the towel or strap around one foot, you can have the opposite leg extended out or gently bent. Gradually pull the towel towards your upper body, the leg is aiming to be straight but can have a bend in the knee, and you’re looking to find a stretch in the back of the thigh. Hold for 20 to 45 seconds each before switching sides.
Tips for Managing Knee Pain
When it comes to managing knee pain, there are a few things we want to consider past any potential medications or physio visits:
- Taking a closer look at our movement routine and adjusting where necessary. We need to create a safe, sustainable routine that supports our goals and our joints. And when we’re ready to progress, we do it slowly so as not to injure ourselves.
- Warming your body up is crucial for everyone, and something often overlooked. If we’re dealing with any sort of joint soreness or pain, we want to give a little extra time to those joints as we warm up for movement to get more blood flow into the area.
- There have also been studies that have proven stress, and chronic stress in particular, can impact the way your body experiences pain, and of course, we all know how important sleep is, so make sure you are doing what you can to reduce stress levels and get a good night’s sleep in a way that works for you.
- Checking out your shoes, because as mentioned earlier, if your ankles or hips are off, then that can create instability in the knees. We want supportive footwear that can carry us through all we do.
Want More Help? Watch These Beginner-Friendly Videos
If you’re ready to gently build strength and reduce pain, here are two videos you can follow along with today. These movements are designed for real-life bodies, beginners, and anyone who wants to work on strengthening their lower body to support their knees.
➜ The Most Important Exercises to Get Off the Ground Easily and Safely
This video walks you through how I get off the ground and moves that you can implement to start strengthening your lower body. There are movements at different intensity levels, so you can pick what is best for you. Perfect if your knees hurt when you kneel, or you’re feeling unstable standing.
➜ 5 Low-Impact Knee Strengthening Exercises (No Squats!)
Beginner-friendly strengthening exercises that target your hips, thighs and calves to support healthier knees over time. Great for managing knee pain when squatting or bending.
Whether your knee pain is from overuse or from something more serious, remember that knee pain is common, solutions exist, and movement can help. If you’re ever unsure about the pain, or it gets worse, talk to a medical professional to see what options you have and to get a proper diagnosis of what’s happening under the skin.
Today, try just one exercise, whether it be a sit-to-stand squat, glute bridges or seated leg lifts. And if you want more, you can always check out The Garden, where you can build your flexibility and strength no matter your mobility, strength or experience. You’ll find focused and full-body workouts that not only feel good, but will support your knees and build lasting strength.
Videos from The Garden that are great for supporting your knees:
Getting Off the Ground
Growing Strong Playlist
Standing Hip Mobility
Warm-Ups & Mobility
Knee Strengthening Relief
Pain Points Playlist
