5 Exercises to Help You Train Around Knee Pain

Knee pain is among the most common chronic pain problems, yet managing joint pain is still challenging. It is even more difficult to manage the pain if you continue your lower body workout program.

Gray demonstrates hip hunching before starting the exercises. He wears a band around his feet and shoots his hips back, starting the move from the hips. Giordano asserts that we can move the body without stressing the knee as soon as we can transfer that mechanical strain to the hips. You can see this technique in action, along with the workout sequence that is briefly detailed here, in the video up above.

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5 Exercises That Help You Train Around Knee Pain

1. Lateral Band Stepping

Step out with one foot turned out to the side and then step back in while holding the other foot firmly in place. Perform eight to twelve reps on each side, according to Giordano, “to get those glutes revved up and take strain off of your knees.”

2. Standing Fire Hydrant

Maintain the little band directly below your knees. Lift the leg that is lifted and bend your heel toward your glute. In order to relieve strain on the knees, Giordano said that he was exercising the gluteus medius muscle once again. The more powerful our glutes get, the less strain on the knees there will be. Perform eight to twelve reps on each side.

3. Loaded Step Up

Now that we’ve gotten those hips moving with those banded exercises. Giordano announced that we would now begin doing a heavy step-up in the goblet position. Grab a step or platform and a weight.

One foot should remain on the step with the heel locked down, while the other foot should step straight up, tap, and then gently descend. Giordano advised caution while applying pressure to the knee, as you want to maintain mechanical tension in the hip for the time being before beginning to reload the joint.

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Before you step down from the step, feel your glutes contract as you move. Perform eight to twelve reps on each side.

4. Reverse Lunge

Time for reverse lunges now. Step back, press through the front foot, hold the weight in front of your chest, step back up. “One of the frequent errors I observe is when people begin to push through the rear foot. Giordano responds,

“That’s not what we want to happen. To activate the glute on that side, we want to step back into the reverse lunge and push up into the heel. Less stress on the knees thanks to stronger glutes. Aim for eight to twelve repetitions each side.

5. Elevated Heel Goblet Squat

Holding onto a weight while performing a goblet squat with your heels up is the fifth and final exercise in this sequence to strengthen your hips when you have knee discomfort. Start from the hips and then come back down while maintaining your chest up and your core firm, just like we trained with hip hinging. The weight remains on the glutes as a result.

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Giordano stated, “Some of you might be wondering why the raised heels because we want to lower the activity in the calf muscle so that there’s less strain on the knee as that knee starts to recover.” He said that you should concentrate on less calves-related tasks. Perform 8–12 repetitions on each side.