Knee

Training with knee discomfort

This guide is for information only and does not replace an assessment by a doctor or physical therapist. If you have sharp pain, swelling, a recent injury, or the pain gets worse when you train, see a professional before continuing.

Knee discomfort is one of the most common complaints among people who train. In many cases you don't need to stop training your legs: adjusting which exercises you do, how deep you go and how much volume you do is often enough.

Adjustments that often help

Only go as deep as you can without discomfort and gain range over the weeks. In squats and lunges, keep your knee in line with your toes.

Give more weight to hip-dominant exercises such as the glute bridge, the hip thrust or the Romanian deadlift: they train glutes and hamstrings with little knee bending.

Swap jumps for low-impact cardio such as the elliptical or the bike, and increase volume gradually instead of all at once.

When to stop and get checked

Stop and see a doctor or physical therapist if the pain is sharp or stabbing, if there is swelling, if the knee locks or feels unstable, or if it feels worse the day after training.

Mild discomfort that doesn't increase during or after exercise often allows you to keep training with adjustments, but a professional who assesses you is the best person to say so.

How Pulsiko takes it into account

In your profile you can mark the joints that bother you. The workout generator then avoids the exercises that demand the most from them and suggests alternatives for the same muscles. You can also swap any exercise during a workout.