Knee pain, injuries, and wear and tear on the joints are frequent occurrences for many individuals that must be taken into consideration when selecting workouts.

According to James McMillian, a head coach at Tone House in New York City, various knee injuries may be present such as ACL tears, tendinitis, strains, and arthritis.

The type of movements to avoid or engage in for knee health may vary based on the specific injury, but certain movements are generally not recommended for any knee injury.

General Guidelines for Knee Pain

Minky Kim, the founder and head trainer of Han Training in Chicago, suggests that for general knee pain, it is advisable to avoid movements that cause irritation. If there is pain or swelling, the exercise that triggered these sensations should be avoided.

Avoid These Exercises for Knee Problems

Jumping

Exercise involving jumping should be avoided for individuals with knee issues as high-impact activities can worsen general knee pain. Movements like jumping rope, jump squats, and vertical leaping should be avoided to prevent further irritation.

Running

Impact running on hard surfaces is not recommended for people with knee problems. It is advised to opt for surfaces like grass or dirt instead of concrete or sidewalk when running outdoors. Alternatively, low-impact activities like biking or using an elliptical machine are better for the joints.

Deep Squats and Lunges

Performing deep squats and lunges can strain the knees, especially for individuals with prior knee injuries. It is suggested to perform three-quarter squats until strength is built up, and to avoid exercises like squats that could exacerbate knee pain.

Exercises with Quick Direction Changes

Movements requiring twisting or pivoting should be avoided for individuals with knee issues to prevent further damage. Activities like dancing, basketball, and football that involve rapid directional changes can strain the knee joints.

Explosive Weightlifting

Olympic lifting or explosive movements like lifting weights over the head should be avoided as they can place excessive strain on the knee joints. Instead, using controlled weight machines at the gym is recommended to reduce impact on the joints.

Water-Based Activities and Equipment

Water-based exercises such as water aerobics and swimming are beneficial for individuals with joint pain as they reduce the weight placed on the joints. Additionally, using knee sleeves or straps can help stabilize the knee and alleviate pressure during exercise.

Holistic Approach to Body Health

Addressing tightness or limited range of motion in other parts of the body can prevent knee injuries from occurring. Ensuring proper stretching, warming up, cooling down, and rest days, in addition to consulting with a healthcare professional if experiencing persistent pain, are essential for overall body health. Pain is a signal that something may be wrong, and it is crucial not to ignore it, as prolonged discomfort can lead to more serious injuries or chronic conditions if left untreated.

Listening to your body, paying attention to early warning signs, and taking proactive measures such as modifying your exercise routine or seeking professional care can help prevent further damage!