Knee pain is one of the biggest reasons people stop exercising—but it doesn’t have to be! Your knees work hard every day, so keeping them strong and pain-free is key to staying active. Whether you're walking, lifting weights, or taking a group fitness class, protecting your knees ensures you can keep moving without discomfort.

Why Knee Health Matters

Your knees are the largest joints in your body, and they take a lot of impact from everyday movements—standing, bending, walking, and exercising. If they aren’t properly supported, you may experience pain, stiffness, or even injuries. But the good news? You can take steps to strengthen and protect them so you can keep doing the activities you love.

How to Protect Your Knees During Exercise

1. Strengthen Your Leg Muscles

Your knees don’t work alone—your leg muscles help stabilize them. Stronger thigh (quad) and hip muscles take pressure off your knees and allow for better

movement. Exercises like squats, lunges, and leg presses strengthen these muscles.

Example: If your quads are weak, your knees may absorb more impact when you walk or run, leading to discomfort. By strengthening your quads with controlled

squats, you can improve support and reduce strain.

1. Try This at the YMCA: Goblet Squats – Holding a weight at your chest helps keep your form correct and reduces knee strain. Our trainers can show you how!
2. Use Proper Form

Using correct exercise form prevents unnecessary knee stress. Your knees should always stay in line with your toes during movements like squats, lunges, and step- ups.

Example: When doing a lunge, stepping too far forward or letting your knee cave inward can put extra stress on the joint. Keeping your knee directly over your ankle keeps it safe.

1. YMCA Tip: Not sure if your form is right? Our certified personal trainers can help you with movement assessments and form correction to keep you safe.
2. Improve Mobility and Flexibility

Tight muscles pull on your knees, making movement harder and more painful.

Stretching and foam rolling help loosen up your leg muscles, improving your range of motion and reducing stress on your joints.

Example: If you sit a lot, your hip flexors and hamstrings may become tight, which can pull on your knees. Stretching your hips and legs can make movements like

squats and lunges feel easier.

1. Try This at the YMCA: Yoga and mobility classes are great ways to increase flexibility while staying active.
2. Choose Supportive Footwear

Shoes affect how your knees absorb impact. Worn-out or unsupportive shoes can make knee pain worse. Choose footwear with good arch support and cushioning to help absorb shock.

Example: If you have flat feet, wearing shoes with good arch support helps prevent overpronation (foot rolling inward), which can lead to knee pain.

1. YMCA Tip: Not sure what shoes are best for your workouts? Ask a trainer for recommendations!
2. Modify High-Impact Exercises

If jumping or running causes knee discomfort, you don’t have to stop exercising! Many exercises can be modified to be lower-impact while still strengthening your legs and improving your fitness.

Example: Instead of jump squats, try slow, controlled bodyweight squats. Instead of running, try an elliptical or a rowing machine for cardio without the impact.

• Try This at the YMCA: Low-impact classes like water aerobics and cycling can give you a great workout while being gentle on your knees.

Common Knee Mistakes to Avoid

1. Skipping Warm-Ups – Cold muscles are more prone to injury. Always start with dynamic movements like leg swings or bodyweight squats.
2. Pushing Through Pain – Pain is a warning sign. If something hurts, modify the movement or check your form.
3. Ignoring Strength Training – Cardio is great, but strength training builds the muscles that protect your knees.

How Personal Training Can Help

If you struggle with knee pain or want to prevent injuries, working with a personal trainer at the YMCA can be a game-changer. A trainer can:

• Assess your movement and form
• Create a knee-friendly workout plan
• Help you strengthen muscles safely
• Provide modifications to protect your joints