Leg Workout For Knee Pain

So many people neglect working out their legs due to knee pain.  The truth is you MUST work out your legs if you ever intend on getting rid of knee pain….but how do you do it?  Executive PT, luxury physical therapy in Franklin Tennessee can show you how…by the way look to the bottom of this blog for a quick leg workout if you’re dealing with knee pain.

Find Movements That are Minimally Painful (less than 4/10)

When you find movements you can do with a low threshold of pain, your brain begins to think it is ok to move again.  When that happens, you begin to create a link of pleasure to moving your knees vs the pain.  This is incredibly important and pain science is beginning to show us how much this simple thing can affect your pain.

After all, the brain does tell you that you’re hurting because it interprets the signals being sent from your leg.

Practically, when you have knee pain this usually involves hinge movements (hip hinges, hamstrings work, glute work, etc.).

You can also improve your pain by giving your knees stability by using bands…one of our go to exercises is called the Spanish Squat.  Here is a YouTube video we created demonstrating this exercise https://youtu.be/USnmC75ZTGw

Use VOLUME Based Sets and Reps with Moderate to Low Weight vs Heavy

This seems intuitive, but so many people don’t get this and continue to train heavy.  When you begin to anchor in movements with repetition with the low threshold of pain (see above), you increase bloodflow which aids in healing injured tissue.

Also, by doing volume, you increase strength…more importantly strength with low to no pain…which is a big dopamine hit to the brain.

Make Sure You Use Good Biomechanics

Most people are taught to squat, lunge, etc by putting the “weight in your heels”.  This couldn’t be farther from the truth.  The whole foot is necessary in order to set up the knee for movement.  The foot actually sets the hip in the right position for good alignment of the knee.

Key points for squatting, lunging, etc.

1) Grip the floor with the toes – This helps to set your arch to prevent the shin from collapsing inward.

2) Kneecap to the outer 1/2 of the foot – If you’re looking straight down at your foot, the mid point of the kneecap should be slightly on the outer part of the foot over the middle toe.  This allows for good tracking of the kneecap and normal alignment of the joint.

3) When in pain use more of a hinge pattern going back into the movement vs letting the knee go “over toes”…initially.  This allows reduced pressure on the knee which allows the muscles of the knee to be built until you’re able to let the knee go over the toe.

Questions about how to get out of knee pain and start exercising again?  Schedule a free phone consultation with us by clicking here https://executivept.com/lets-meet/

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Here is a workout our team created for those dealing with knee pain.

– Spanish Squats (see video above)
– Walking Lunges (modify to reverse if having knee pain using a hinge pattern)
– Donkey Kicks (banded or cable)
– Deadlifts (can modify depth or do cables)

3-4 sets of 15

Talk soon,

EPT Team