How To Exercise Without Hurting your Knees or Joints

Many people across the world who take part in exercise on a consistent basis will most likely have encountered the common problem of knee and joint pains. If it’s not dealt with properly, it can eventually lead to the pains becoming worse and worse as time goes on which can result in you not being able to do your usual activities to the best of your ability; which is the last thing you want to happen.

If you are someone who knows that you are experiencing joint pain, you should try switching to exercises that are gentle on the joints in order to give your body ample amount of time to be able to heal itself. It cannot do this if you are keep on trying to push through the pain, the odds are the situation will just get worse and you could be out of action for a long time.

The Most Common Joint Issues

There are many different types of joint pains that you may be going through, so it is vital for you to identify which ones you are suffering from so that you can approach the treatment and training methods in the correct ways.

Tendonitis is a problem that the majority of athletes, bodybuilders or simply people who exercises regularly, will encounter at some point. However, it is also an issue that is relatively easy to treat, provided that you take action and try to sort it out as soon as possible, which unfortunately, is not something that many of us tend to want to do. A lot of the time, people will end up pushing themselves to the point where the pain becomes so severe that they can no longer exercise, so if you’re feeling any numbness, tingling or dull aches in your joints, you may be developing tendonitis. Seek out treatment as quickly as you can and you’ll be back to exercising in no time. 

Osteoarthritis is essentially caused when your joints are taking a beating from the exercises that you are doing. The cartilage that is connected to the bones become overused and rough which causes friction, and friction equals pain. If you leave this unchecked, it could become chronic. Many high level athletes have had to cut their careers short, don’t let this get in the way of your fitness goals.    

Exercises for Osteoarthritis

Low Impact Exercise for the Knees

Exercising after knee injuries is something that a lot of people find difficult once they have recovered. They understand the fact that they need to take it slow, but how slow? And should you change the way you exercise to accommodate your bad knees?

For the majority of people, the answer is going to be found in doing low impact exercise.

The severity of the knee injury is of course going to be quite a big factor in determining the type of exercise you do and how fast you can get back into the swing of things but no matter what, I would always suggest starting off with the low impact exercises that we are about to discuss. People should focus on taking it slow and only moving on if they are 100% confident that their knees can take it, otherwise, it’s back to square one again.


Simply going on a walk may seem like a copout for some people as they may not really believe that they are exercising, but walking for longer periods of time will most definitely help you burn calories. More importantly though, it is easy on the knees. Try to begin on surfaces that are flat whilst wearing shoes that are supportive and keep the walks short to begin with. As time goes on, increase the amount of time that you are outside walking and if you are feeling as though there are no problems with what you are currently doing, you can always step it up by increasing the intensity. Try walking for an extra 10 minutes than usual, or walk a little faster. It’s a great way to keep yourself active whilst your joints are on the mend.


Your knees are put under a very minimal amount of stress when it comes to swimming, so there’s really no limit concerning how much of it you decide to do. It all comes down to your fitness levels and the amount of swimming that you would like to do. When you are floating and swimming in water, you are not putting any pressure onto your knee joints, which means that you are able to move around more freely and be more active without having to worry about causing more pain and damage.

Resistance Training

To get fit and in shape, you do not necessarily have to be lifting heavy weight, if you want to be a bodybuilder or powerlifter however, then you would need to be willing to take the brunt of the weights. But for those who just want to keep their muscles toned, their body fat percentages healthily low and all without having to risk putting a ton of stress onto their joints, low impact resistance training is the way to go.

Try low impact resistance training with the Gwee Gym

You can improve your muscle endurance and strength and not have to always be thinking about the amount of stress that your joints are undergoing. There will be some degree of pressure, particularly on the wrists but it is pretty minimal in comparison to the heavy duty way of training with resistance.

Those who feel as though they are suffering from joint pains due to heavy lifting should try low impact resistance training as an alternative until their joints are back to their normal state. It’s an excellent way to be able to carry on training without having to completely give it up due to joints that have become weak.

43% of the people who are diagnosed with arthritis have reported that it prevents them from doing their normal, day-to-day activities. That means that nearly half of arthritis sufferers’ lives are negatively impacted due to their joint pains. It’s worth preventing it by doing the types of exercises that we’ve mentioned above.

At the end of the day, anyone who is experiencing joint pain should consider low impact exercise, whether it be cardio or resistance training, as it gives you a way of still being able to maintain your healthy and active lifestyle. It is also a fantastic way to exercise for people who want to prevent any joint pains as there is very little force being applied directly to the most common areas that become troubled, such as the knees, wrists and elbows.



 Exercises that are good for knees