{"id":10672,"date":"2025-12-11T11:27:44","date_gmt":"2025-12-11T18:27:44","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=10672"},"modified":"2025-12-11T11:27:44","modified_gmt":"2025-12-11T18:27:44","slug":"how-to-work-out-with-bad-knees","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/12\/11\/how-to-work-out-with-bad-knees\/","title":{"rendered":"How To Work Out With Bad Knees"},"content":{"rendered":"

\"How<\/p>\n

Work out with bad knees with this advice from Steve Edwards<\/a><\/strong> and Trevor Thieme<\/a><\/strong>, focusing on working the knees without doing impact exercises.<\/p>\n

The Short Answer:<\/strong><\/h3>\n

\u201cBad knees\u201d is a broad term, but in general, the more you can\u00a0work your knees without jarring them, the stronger they will become and the less pain you will feel.<\/p>\n

When it comes to your workouts, that usually means eliminating\u00a0plyometric (i.e., jumping) exercises\u00a0and performing non-plyometric exercises with better form (e.g., sitting back into your\u00a0squat\u00a0instead of pushing your knees forward).<\/p>\n

Of course, that advice assumes that your knees aren\u2019t too far gone. Before you continue to exercise, consult your doctor to make sure that your knees are healthy enough for vigorous physical activity.<\/p>\n

If he or she gives you rehab exercises, do them. If you\u2019re referred to a physical therapist (PT), work with that person.<\/p>\n

Then, when you\u2019re ready, return to your regularly scheduled workouts, following the advice of your PT.<\/p>\n

If that activity happens to be a\u00a0Beachbody program<\/a><\/strong>, you\u2019ll find additional advice below.<\/p>\n

The Long Answer:<\/strong><\/h3>\n

If your knees ache, you\u2019re not alone. Knee pain affects around 18 percent of adults in the United States, according to the Centers for Disease Control and Prevention.<\/p>\n

Here\u2019s a five-step rehabilitation plan to help you banish it for good.<\/p>\n

Step 1<\/strong><\/h3>\n

Talk to your doctor. Some doctors, whether because of laziness or fear of liability, shell out advice akin to \u201cif it hurts, don\u2019t do it.\u201d<\/p>\n

But oftentimes, if you don\u2019t work through it, the situation not only gets worse but your progress toward\u00a0your fitness goals\u00a0can also be derailed.<\/p>\n

Regardless of your doc\u2019s optimism, your rehabilitation begins with a diagnosis. That\u2019s why you need a doctor.<\/p>\n

Whether your knee pain is debilitating or just nagging, it\u2019s well worth your time to find out exactly what is going on. The alternative solution is trial and error \u2014 and that can make your knees worse.<\/p>\n

Step 2<\/strong><\/h3>\n

Do your rehab. No matter what your problem is, your doctor will recommend some physical therapy. Like doctors, some PTs are better than others, but do what they say regardless. Even archaic protocols shouldn\u2019t hurt you.<\/p>\n

A good PT will just push you harder and take you further. Either way, you must do your physical therapy before moving on.<\/p>\n

I know, it\u2019s boring (everyone says this), but if you\u2019re serious about fixing your knee issues, you need to take this step seriously. It\u2019s the foundation for everything else!<\/p>\n

Step 3<\/strong><\/h3>\n

Think holistically. Chronic knee pain doesn\u2019t always originate in the knees.<\/p>\n

Unless you\u2019ve had an acute injury, or you\u2019re exercising in a way that directly increases the strain on your knees (more on that in a bit), knee (and back) pain can often be traced to imbalances in the pelvic girdle (i.e.,\u00a0the hips).<\/p>\n

The simple exercises and stretches in the following videos can be incorporated into your regimen as soon as you\u2019re cleared by your PT. Hopefully, they\u2019re similar to what you\u2019ve been doing with your PT.<\/p>\n