Things That Are Not Bad for Your Knees

Knee pain is a very common issue. Most people will experience some form of knee pain at some point in their life. There are many misconceptions about activities that can contribute to knee pain or, conversely, promote knee health.

Below, we’ll explore both the things that are generally not bad for your knees  – but are often thought to be! And also some things that do lead to discomfort or injury.

Things That Are Not Bad for Your Knees:

Running
Running is often thought to be hard on the knees, but for most people, it’s actually not bad for the joints. There is no research out there showing that people who run have more pain or wear and tear on their knee joints. In fact, running can strengthen the muscles around the knee, improve joint stability, and boost bone density.

Squats
Squats are often associated with knee pain and so sometimes have a bad reputation. But are in fact an excellent exercise for strengthening key leg muscles such as the quadriceps, hamstrings, and glutes. Stronger muscles help support and stabilize the knee joint, improving overall knee function and reducing the risk of injury.

Jumping
Jumping exercises also benefit the knees by strengthening the muscles around them, particularly the quadriceps and calves. These movements enhance joint stability and stimulate bone density, which helps reduce the risk of osteoporosis.

Things That Are Bad for Your Knees:

Inactivity
Lack of movement is one of the most detrimental things you can do for your knees. Inactivity leads to weakened muscles (especially those crucial for knee support), which reduces joint stability and increases stress on the cartilage. Over time, this can cause pain, fear of using the knees, and increase the risk of conditions like osteoarthritis, leading to chronic knee pain.

Poor Load Management
Overtraining, inadequate recovery, or rapid increases in activity can negatively impact knee health. Poor load management can lead to increased pain and discomfort, which may cause people to avoid movement altogether—an outcome we want to prevent. It’s important to gradually increase activity levels and allow adequate recovery time.

Underlying Weakness
Weakness in muscles such as the glutes, hamstrings, quadriceps, and calves can significantly affect knee function. Strengthening these muscles can help offload stress from the knee joint, improve stability, reduce pain, and increase confidence in movement.

What to Do If You’re Experiencing Knee Pain

If you’re experiencing pain with a particular movement, we can help! We will look at factors such as your training load, any underlying muscle weakness or imbalances, and your technique. Often, small adjustments to your training load, range of motion, or exercise technique—along with targeted strengthening—can resolve many knee issues. Come in for a chat to sort out any knee pain you are having today.