Knee pain doesn’t have to mean giving up on movement. In fact, learning how to properly exercise with knee pain is often the most important step toward recovery. At ProKineticsPT in Bensonhurst, Brooklyn, our licensed physical therapists help people safely stay active even with knee injuries. Whether your discomfort stems from arthritis, a strain, or a previous injury, there are smart, low-impact ways to keep your body moving without making things worse.
Understanding the Source of Your Knee Pain
Your knee is the largest joint in your body. It’s a complex structure of bones, cartilage, ligaments, and tendons—so it’s no surprise that knee pain is incredibly common. Some of the most frequent issues we see at our clinic include:
Knee osteoarthritis
Ligament strains and tears (ACL, MCL)
Patellar tracking issues
Post-surgical stiffness
Regardless of the cause, one thing is certain: complete rest isn’t always the answer. Prolonged inactivity can make joint stiffness and muscle imbalances worse over time.
The Answer: Yes, You Can Exercise—With the Right Approach
So, can you still exercise with knee pain? Yes—but it must be the right kind of movement.
Not all exercises are created equal. At ProKineticsPT, we evaluate your condition first, then guide you through safe, individualized movement plans. The goal is to restore function, build support, and reduce pain.
Some general principles we follow:
Avoid high-impact activities like running or jumping
Focus on low-impact, joint-friendly exercises
Emphasize mobility, stability, and core strength
5 Therapist-Approved, Low-Impact Exercises for Knee Pain
These safe exercises for knee pain are commonly used in the clinic and can be effective for managing mild to moderate discomfort. Always consult a licensed PT before beginning any new routine.
Seated Straight Leg Raises
Sit on the floor or a mat with one leg extended and the other bent. Slowly lift your straight leg 8–12 inches, hold for 3 seconds, then lower. Repeat 10 reps per leg.Standing Hamstring Curls
Hold onto a chair or counter. Slowly lift one foot toward your glutes, squeezing the hamstring. Lower and repeat 10–15 times per leg.Heel Slides
Lie on your back with both legs straight. Slowly slide one heel toward your glutes, bending the knee as far as comfortable. Slide back out. Repeat 10 times per leg.Glute Bridges
Lie on your back, knees bent, feet flat. Press through your heels and lift your hips, activating your glutes and hamstrings. Hold for 3 seconds, lower slowly. 10–15 reps.Stationary Cycling (if cleared by PT)
Gentle cycling (no resistance) is great for maintaining motion without overloading the joint.
Why Choose ProKineticsPT in Bensonhurst for Your Knee Pain?
We don’t just offer exercises—we offer solutions. For anyone seeking effective knee pain physical therapy in Brooklyn, our clinic provides a comprehensive approach. Our licensed therapists combine manual therapy, movement training, and personalized care to help you:
Reduce swelling and pain
Improve mobility and strength
Prevent re-injury
Return to your daily routine faster
We also offer detailed movement assessments to identify compensations or imbalances contributing to your pain.
Frequently Asked Questions About Exercising with Knee Pain
1. What exercises should I avoid if I have knee pain?
If you have knee pain, it's best to avoid high-impact activities like running, jumping, and deep lunges that can overload the joint. The expert therapists at ProKineticsPT can provide a full assessment and give you a specific list based on your condition.
2. Can I exercise with knee arthritis?
Yes, exercise is one of the most effective ways to manage knee arthritis. The key is focusing on low-impact exercises like stationary cycling, swimming, and the specific strengthening exercises in our guide. Movement helps lubricate the joint and strengthens supporting muscles.
3. How does physical therapy help knee pain?
Physical therapy helps by identifying the root cause of your pain. At our Bensonhurst clinic, we use a combination of hands-on manual therapy to improve mobility and targeted exercises to strengthen the muscles that support your knee, reducing stress on the joint and preventing re-injury.
Start Your Knee Pain Recovery in Brooklyn Today
Ready to move confidently again? The best way to exercise with knee pain is with professional guidance. Start your recovery with a comprehensive evaluation from our expert team.
📞 Book your one-on-one knee assessment today at ProKineticsPT in Bensonhurst.
We accept most insurance plans and offer self-pay options. Let’s get you moving again—safely and effectively.
