Exercising With Knee Pain: Your Guide to Gym Equipment

Living with knee pain?

Exercise can help strengthen your knee and reduce pain when done correctly.

Research shows that exercise therapy is both safe and effective for knee pain management, including osteoarthritis.

🎯 Quick Start Guide

• Start with low-impact exercises

• Exercise 2-3 times per week

• Begin with 1-2 exercises only

• Keep pain between 0-5 on a 10-point scale

• Wear supportive shoes

🔧 Equipment Recommendations

✅ RECOMMENDED EQUIPMENT

➡️ Cardiovascular Machines

Elliptical

• Perfect for: Low-impact cardio

• Time: 10-15 minutes for warm-up

• Form: Maintain tall posture

• Start with: 5 minutes, no resistance

• Progress to: 15-20 minutes over 2-3 weeks

Recumbent Bike

• Perfect for: Joint-friendly cardio

• Time: 10-20 minutes

• Form: Adjust seat for slight knee bend

• Start with: 5-10 minutes, low resistance

• Progress to: 20 minutes over 2-3 weeks

Rowing Machine

• Perfect for: Full-body workout

• Time: 10-15 minutes

• Form: Maintain straight back

• Start with: 5 minutes, light resistance

• Focus on proper form before increasing time

➡️ Resistance Machines

Leg Press

• Perfect for: Knee strengthening

• Start with: 2-3 repetitions

• Progress to: 2 sets of 15 repetitions

• Form: 90° knee bend maximum

• Keep knee aligned with ankle

🔄 NEUTRAL EQUIPMENT

Stationary Bike

• Ensure proper setup

• Keep resistance low

• Start: 5 minutes

• Progress slowly to 15 minutes

Upper Body Machines

• Safe alternative while knees recover

• Choose from:

  • Chest Press

  • Row Machines

  • Lat Pulldown

  • Shoulder Press

🚫 AVOID

High-Impact Equipment:

• Treadmill (especially on incline)

• StairMaster

• Any jumping activities

Resistance Machines:

• Deep squatting machines

• Leg Extension with heavy weights

• Any machine causing knee pain

📋 The SLR Framework

If pain exceeds 5/10, adjust in this order:

S - Speed

• Slow down movements

• Use controlled motion

• Take 2-3 seconds per movement

L - Load

• Reduce weight or resistance

• Return to previous comfortable level

• Start with body weight only

R - Range

• Decrease range of motion

• Keep knee over ankle

• Work within pain-free range

⚕️ When to Get Help

Contact your GP if:

• Pain lasts more than 24 hours after exercise

• Pain increases during daily activities

• You notice swelling

• Your knee feels unstable

• Pain hasn't improved within 6 weeks

⚠️ Safety Tips

• Warm up for 10-15 minutes

• Start with 50% of planned effort

• Take breaks every 15-20 minutes

• Stop if pain exceeds 5/10

• Exercise on softer surfaces when possible

• Consider wearing a knee brace for support

• Land-based exercises are ideal for most people