Let me start this article by telling you that yes, I have credentials as a Certified Personal Trainer, group exercise instructor, and fitness studio owner. I work with several clients per day on proper foot and knee alignment, many of whom have sustained injury to their knees, back, or otherwise.
So often, I have clients who say, “I can’t do squats/lunges/jumps because I have a bad knee.” Whether it’s a meniscus injury, torn ligament, or one too many sprains thanks to a sport they loved growing up, they inevitably think that they can’t do certain movements because of it. Certainly it is true that in some cases, per doctor’s orders, these moves are avoided. In most cases, however, we CAN find ways to work around the knees, limit your range of motion, and inevitably help you shed some pounds which, in the end, helps the knee pain.
The primary reason why those with weak knees think they can’t do traditional leg exercises is actually because they are (and likely were) doing the exercises incorrectly. For instance, in a traditional squat, all of your weight should be in your heels so that you can wiggle and even lift the toes. Many clients who I see start just the opposite: dumping their body weight into the toes (thus, forward into the knees). It’s no wonder the movement hurts! Likewise, in a lunge, their knee tracks over their big toe (pointing inward) as opposed to tracking out over the pinky toe (pointing outward). This, too, makes the movement painful. Not to mention that many people see the trainer or class leader demonstrate a movement in a FULL range of motion and think to themselves, “No way I can do that!” when in reality, doing even 20% of the effort until you build enough strength is what needs to happen.
In case you don’t know, the first step when modifying any movement is limiting the range of motion. Instead of a full push-up or a full squat, we suggest going only as deep as you can until you become strong enough to go deeper.
That said, even if the knees are a problem for you and you don’t want to risk it, consider these alternative movements to help you gain strength and stability to perhaps try those squats and lunges in the future:
Top Recommendations for No-Knees-Involved Exercises
- Push-Ups
You can’t tell me your knees hurt with push-ups! Even if you choose to place your knees on the ground to perform them modified, (I suggest using a yoga mat or cushion beneath them for support), your core and upper body are building up a sweat.
2. Pull-Ups
Who’s to say you can’t place an over-the-door pull-up bar somewhere in your house and crank out some pull-ups? If you have weight to lose and don’t think you can, use a chair. Place your foot (or both feet) on the chair and pull up only so far as you can as many times as you can.
3. Arm Exercises Involving the Triceps, Biceps, and Shoulders
Anything from chair dips, tricep kickbacks, bicep curls, and even shoulder presses, your knees are resting easy! There is absolutely NO EXCUSE for not being able to work your upper body.
4. Modified Cardio
Modified jumping jacks with a leg step-out and marching in place is better than nothing!
5. Core Exercises
One of the BEST things you can do for overall weight loss and strength is develop a strong core. Try holding plank, slowly working to improve your time in the hold. Or do a series of abdominal exercises on the back, including bicycles, hip-ups, crunches, and so forth.
6. Beginner Yoga
Yes you can. You’d be surprised how much better you’d feel if you could stretch that body of yours! Yoga builds strength and balance which, I’m guessing, you need.
Note: There ARE things you can do to get and stay fit regardless of knee limitations. When in doubt, see a Personal Trainer to help you understand alignment, or opt for lower impact exercises until you’re up for trying. You can absolutely do more than you think!
Yours in Health & Fitness,
Jenny Swisher
Founder, Body Electric and Certified Personal Trainer