Five Low-Impact Exercises Recommended for Knee Pain

People experiencing knee pain or instability who are looking for low-impact movement options may find a set of five exercises outlined in a PaleoHacks blog post by personal trainer Kelly Collins.

The article’s stated rationale is that strong muscles support healthy joints. According to Collins, weak and underused muscles force the joints to do more work – leading to wear and tear as time passes.

Straight Leg Lifts and Heel Slides

For straight leg lifts, the PaleoHacks article instructs practitioners to lie on their back with knees bent and feet on the floor. From that position, one leg is straightened and lifted about one foot off the ground, held for five seconds, and then lowered. The article recommends five repetitions per side ^[1].

The post by Collins states that straight leg lifts target the quadriceps, core and hips ^[1]. The movement is described as gentle and is included among the five low-impact exercises the article presents for people dealing with knee pain ^[1].

For heel slides, the article directs practitioners to remain on their back and slide one heel toward the glute while bending the knee. The foot is then slid back out until the leg is almost straight.

Step Ups and Wall Squats

The PaleoHacks article describes step ups as performed in front of a low step or yoga block set at its lowest height. With hands on the hips, the practitioner places one foot on the step, engages the abs and lifts the back foot.

For wall squats, the article states that the practitioner stands with their back against a wall and walks the feet forward two to three feet. The arms are extended, the abs are engaged, and the hips slide down until they are in line with the knees. The article recommends five repetitions ^[1].

Calf Raises

The PaleoHacks article describes calf raises as performed while standing next to a wall or chair. The practitioner places one hand on the wall and the other on the hip, with feet hip-width apart. The article instructs lifting onto the balls of the feet, flexing the calves at the top, holding for three seconds, and then lowering the heels.

Practice Guidance, Safety and Perspective

The article repeats its practice guidance for the full set, instructing readers to perform the five exercises two or three times per week [1]. It also repeats its warm-up guidance, advising readers to walk for five to ten minutes to lubricate and warm the knee joints before starting the exercises ^[1]. The PaleoHacks post presents the exercises as low-impact options for strengthening muscles around the knees and throughout the legs, hips and core ^[1].

Reference

1. 5 Low-Impact Exercises For Pain-Free Knees | PaleoHacks Blog. https://blog.paleohacks.com/low-impact-exercises/

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