Knee Pain

This guide is for educational purposes only, and should not be used as a substitute for professional medical advice, diagnosis, or treatment. The guidance here is general, and you should always listen to the advice of your personal healthcare provider.

A sore knee is one of the most common frustrations we see. It can be worrying and make you feel nervous about exercise—the last thing you want to do is make it worse. We get it.

But here is the fantastic news: in almost all cases, continuing to exercise is the best path forward.

This guide isn't about diagnosing why your knee is sore. Instead, it's a practical plan to help you modify your workouts, stay consistent, and keep building strength.

What Causes Knee Pain?

Your knee might be sore for many reasons. You may have been given a label like:

• Osteoarthritis
• Meniscus tear
• Tendonitis or tendinopathy
• Bursitis
• Patellofemoral pain (PFPS)
• A Baker's cyst

...Or, you might just have a niggle with no clear cause.

Here’s the most important message: For the vast majority of these issues, the advice on how to exercise is the same. Our goal isn't to get bogged down in the specific diagnosis. Our goal is to find a way to keep you moving.

Your Game Plan: Keep Moving

Whatever the label (or lack of one), staying active is crucial. If possible, continuing with your workouts is one of the best things you can do for your knee, and for your overall health and wellbeing.

Rest assured that exercise is safe and healthy for knees—even if you've been told you have "severe, bone-on-bone" arthritis. The research is very clear on this.

Most aches and pains get better on their own with time, and pain is rarely a sign of serious harm. You typically don't need to add extra "special" knee exercises; the program already has what you need to build a strong, resilient body.

The goal is to keep going with your workouts as best you can. This is where our motto comes in: "Do something rather than nothing." Consistency is what wins.

What about clicking, grinding, or clunking?

These sounds can be unsettling, but just like pain, they are very rarely a sign of anything serious or harmful. The approach is the same: if it's not painful, you can generally continue. If it's uncomfortable, use the modification rules below.

How to Modify: Your 3-Step Toolkit

The goal is to find a version of the exercise that feels "tolerable."

We use this word intentionally. It does not mean the exercise must be 100% pain-free. A little discomfort (e.g., 2-3 out of 10) is often perfectly fine. "Tolerable" is up to you: if you feel the exercise is manageable and doesn't cause a significant flare-up later, it's likely a good level to work at.

Here are the 3 main ways to modify any exercise to make it feel tolerable:

1. Reduce the Weight: This is self explanatory, use less weight or even just your own body weight. We can’t give you an exact number or ratio, just lower the weight a bit and see if it feels tolerable.
2. Reduce the Range of Motion: Don't go as deep in your squat or lunge. A half-squat is still a fantastic squat!
3. Substitute the Exercise: Swap the problem exercise for a similar one that feels more tolerable (e.g., a sit-to-stand instead of a squat or lunge).

Squats and lunges are often the exercise you’ll find hardest when dealing with knee pain. For a detailed guide on modifying them, check out this article:

Link: How to Modify Squatting and Lunging Movements

What if nothing works?

If an exercise just feels awful no matter how you modify it, it is ok to just skip it for now. Do the rest of the workout as best you can. You can try reintroducing that exercise in a week or two, starting with the easiest version possible.

When to See a Professional

While movement is key, there are times when it's smart to get things checked out. We always recommend chatting with your local doctor or physiotherapist for an assessment if you experience any of the following:

• Constant or severe pain
• Pain that is progressively getting worse
• Pain during the night, especially if it wakes you up
• A specific recent trauma (like a fall or significant injury)
• Significant swelling, heat, or redness around the knee
• Pins and needles or numbness in your leg
• A feeling of the knee "giving way" or collapsing

The Takeaway: You've Got This

Dealing with a sore knee is a pain (literally!), but it's rarely a reason to stop moving. It's a challenge, but it's one you can absolutely manage.

Remember the key principles:

• Find what feels "tolerable."
• Use your 3-Step Modification Toolkit.
• Always aim to "do something rather than nothing."

You have the tools. Be proud of yourself for showing up and finding a way to move!

Want to Learn More?

We have a few videos which take a detailed look at specific knee pain related topics, check them out:

1. Knee arthritis deep dive. Education and exercises - https://youtu.be/oI3czXIcy6o
2. Squats are NOT bad for your knees. Tips for squatting with knee pain -  https://youtu.be/s35J__t19Ho
3. Running is NOT bad for your knees. Tips for running with knee pain -  https://youtu.be/AAj-NNIH9_M