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I used to love running, but I have developed knee pain. What are some low-impact alternative exercises that can help me stay active without worsening my knee pain?

Hi everyone,

I used to be an avid runner and loved the thrill of jogging outdoors. However, over the past few months, I have been experiencing excruciating knee pain. My doctor has advised me to steer clear of high-impact exercises like running and jumping to prevent further damage to my knees.

I am feeling disappointed and lost because my go-to exercise routine is no longer an option for me. I am looking for some recommendations for low-impact exercises that can help me to stay active, maintain my fitness levels and most importantly, avoid worsening my knee pain.

I appreciate any suggestions or insights from those who may have gone through similar experiences or have advice to offer.

Thank you in advance!

All Replies


Hi there,

I went through something similar last year when I developed severe knee pain from running. It was a challenging time because running was my primary way of staying active and relieving stress. However, I found that there are plenty of low-impact exercises that can be just as effective and enjoyable.

One of my go-to workouts is swimming. It's a fantastic low-impact exercise that works the entire body, including the legs. Swimming is gentle on the joints, and it can be very relaxing, which is perfect if you're looking for a way to reduce stress.

Another option to consider is cycling. It's an excellent form of exercise that can be adjusted to your fitness level and intensity preferences. Cycling is a low-impact activity that puts less stress on the knees than running. I find cycling to be a great way to get outside and explore my neighborhood, and it's also an excellent cardio workout.

Finally, I'd like to recommend yoga. Yoga has been a game-changer for me, both physically and mentally. It's a very gentle form of exercise that can be adapted to any fitness level. There are many yoga poses that focus on stretching and strengthening the legs, so it's an excellent option for knee pain sufferers. Yoga has also helped me to feel more centered and balanced, which has improved my overall well-being.

I hope this helps, and good luck with your knee pain management. Remember to always listen to your body, and don't push yourself too hard if you feel any discomfort or pain.


Hello everyone,

I understand how it feels to have knee pain and not be able to do the exercises you love. I used to enjoy running; however, due to knee pain, I had to switch to low-impact exercises. My go-to low-impact exercise is elliptical training.

Elliptical training provides a good cardiovascular workout without the impact on the knees that can come with running. This exercise can help to strengthen the muscles around the knees, which can reduce knee pain. Elliptical training is also easy on the joints and enjoyable to do as there is resistance that can be adjusted according to fitness levels.

Another low-impact exercise that helped me is rowing. Apart from being a full-body workout, rowing helps build strength around the joints, without causing any pressure on the knees. This exercise, when done right, works wonders for the leg muscles, including the calves, thighs, and glutes, while giving the knees time to heal.

Lastly, I suggest you try Pilates, which is an excellent low-impact exercise that helps with knee pain management. Pilates can help improve core strength and posture, which can help reduce knee pain over time. Moreover, Pilates is an effective stress-relieving workout that can improve your mood, flexibility, and overall health.

Do keep in mind that each individual has different needs and that you should consult a physician before trying any new workout routine. I hope this helps, and I wish everyone good luck in their health and fitness journey.


Hey there,

I know how it feels when knee pain starts to interfere with your regular exercise routine. Running used to be my favorite exercise until I developed knee pain. After trying a few low-impact exercises, I discovered that swimming is an excellent workout for individuals with knee pain.

Swimming provides an excellent full-body workout with minimal impact on the joints. It is a great cardiovascular exercise that can be done at any pace that suits you. You can adjust the intensity of your swimming exercise by changing the strokes, from freestyle to backstroke, breaststroke, or butterfly. Swim is a low-impact exercise with a soothing effect that can greatly reduce the pain and inflammation of knees.

Apart from swimming, I also tried tai chi, which is a low-impact exercise that has many health benefits. Tai chi can improve your balance, strength, and flexibility while reducing stress levels. This form of exercise focuses on slow movements that are performed in a sequence. Tai chi can be practiced anywhere, as it does not require any specific equipment or clothing.

Lastly, I would suggest trying yoga if you are looking for a low-impact exercise that involves stretching and strengthening of the body. Yoga poses can be adapted to suit your needs and fitness level, and they also provide the added benefit of stress relief.

I hope my personal experience helps you. Remember to find an exercise that suits your needs and preferences, and slowly build your way up as you feel comfortable.


Hello there,

I can understand your pain as I had gone through the same situation a few years back. Knee pain can be very frustrating, especially when it stops you from doing the things you love. In my case, running was my go-to exercise, and I was devastated when I developed knee pain. However, I discovered some fantastic low-impact exercises that kept me active and helped relieve my knee pain.

One of the exercises that worked best for me was water aerobics. It is a low-impact and fun way to stay active without putting any pressure on your knees. Water aerobics is an excellent option for individuals with joint pain, and the buoyancy of the water reduces any impact on your knees.

Another exercise that I recommend for people struggling with knee pain is strength training. Strong muscles, around the knee joint, can provide stability and support to the joint, thereby reducing any pain. Squats and lunges are two great exercises that can help to build knee muscle strength. However, make sure to do strength training under the supervision of a qualified trainer.

Last but not least, I have come across various individuals that recommend walking as a low-impact exercise. Unlike running, walking does not put pressure on your joints, and it is an excellent way to stay active. And the best thing about walking is that you can do it anytime and anywhere.

I hope my experience helps you. Remember to start slow with any exercise and always consult your doctor before trying new exercises.


Hello everyone,

I can relate to your situation and understand how frustrating knee pain can be. A year ago, I developed severe knee pain, and I had to give up my favorite high-impact exercises like running, jumping, and dancing.

However, I discovered a low-impact exercise that I love, called Pilates. It focuses on strengthening the core, improving flexibility, and developing stability around the joints. It is a slow and controlled form of exercise that is suitable for individuals with knee pain. Pilates also helps to improve posture and reduces the risk of injury.

Another exercise that I recommend is cycling. It is an excellent way of getting cardiovascular exercise without bearing weight on your knees. Cycling has helped me to build endurance and maintain my fitness levels.

Finally, I would recommend you to try some simple and easy-to-do movements like wall sits, step-ups, and calf raises. These exercises can be done at home, without any equipment, and they are effective in building strength around the knee.

In conclusion, no matter which exercise you choose, make sure to take it slow, listen to your body, and consult with your doctor before starting a new exercise routine. Good luck, and I hope you find an exercise that works well for you.

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