5 Alternative Exercises for Knee Pain

The benefit of training your legs for increased intensity and raising metabolism can be greatly affected by knee pain. While cycling remains one of the best exercises for knee rehabilitation the following exercises can reduce the impact on your knees while building strength in the supporting muscles around the knee.

1. Wall Squat-Sit in a squat position with your back against the wall. Hold the squat until you feel the muscles in your thighs begin to fatigue. To reduce knee pain don’t go so low in the squat.

2. Deadlifts-Stand with feet hip width apart, knees slightly bent, holding hand weights against your thighs and core engaged. Keeping your shoulders back and down and  back straight, bend from your waist sliding the hand weights down the front of your legs until you feel a gentle stretch through the back of your legs and glutes. Return back up to the starting position.

3. Reverse Lunges-Stand with feet hip width apart and core engaged. Step back while lunging, keeping your knees in line with your hips, ensuring the front knee stays directly above your ankle. Return the leg to the starting position then repeat with the other leg. Stepping backwards in the lunge will reduce pressure on the front knee while still giving you the benefits of building strength in the quad and glute muscles.

4. Glute Bridges-Lay on your back with your knees bent. Raise your hips while isolating your glute muscles by contracting them. Keeping the contraction in your glutes, lower your hips back down to the floor.

5. Swiss Ball Leg Curls-Lay on your back with your feet on top of a swiss ball. Raise your hips off your floor while keeping your core muscles engaged. Stay in that position while you roll the ball back towards you isolating the hamstrings and glutes. Extend your legs back out to the starting position.