{"id":8283,"date":"2020-08-10T19:36:39","date_gmt":"2020-08-10T19:36:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8283"},"modified":"2025-05-02T17:52:56","modified_gmt":"2025-05-02T17:52:56","slug":"how-to-exercise-with-bad-knees-to-lose-weight","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/","title":{"rendered":"How To Exercise With Bad Knees To Lose Weight: Tips To Take The Load Off Your Joints"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#Exercises_for_Knee_Pain\" >Exercises for Knee Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#Gentle_Strengthening_Exercises_for_Sore_Knees\" >Gentle Strengthening Exercises for Sore Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#The_Best_Cardio_Exercises_for_Sore_Knees\" >The Best Cardio Exercises for Sore Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#Additional_Low-Impact_Options\" >Additional Low-Impact Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#Weight_Loss_with_Knee_Pain_Is_It_Achievable\" >Weight Loss with Knee Pain: Is It Achievable?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#Exercises_for_Overweight_Individuals_with_Knee_Pain\" >Exercises for Overweight Individuals with Knee Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#Exercises_That_May_Increase_Knee_Pain\" >Exercises That May Increase Knee Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#What_are_the_best_and_worst_exercises_for_bad_knees\" >What are the best and worst exercises for bad knees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#Are_sore_knees_a_legitimate_excuse_to_skip_training\" >Are sore knees a legitimate excuse to skip training?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When you\u2019re pursuing weight loss, health concerns such as knee pain can present significant challenges. If you&#8217;re wondering how to exercise with painful knees to lose weight, rest assured it is possible. The key is to choose the right exercises to minimize discomfort and protect your joints while achieving your health and fitness goals.<\/span><\/p>\n<p class=\"\" data-start=\"0\" data-end=\"186\">If you have knee pain, it\u2019s essential to check with your doctor before starting any exercises to make sure they\u2019re suitable and safe for your individual situation and health condition.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Exercise_With_Bad_Knees_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71215\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-21-1024x640.jpg\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-21-scaled.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-21-300x188.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-21-scaled.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-21-1720x1075.jpg 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_for_Knee_Pain\"><\/span><b>Exercises for Knee Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The knees are essential joints that support standing, walking, and other movements. Knee pain can significantly impact your quality of life. Targeted exercises can alleviate discomfort and strengthen the muscles supporting your knees. Below are some effective options:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Straight Leg Raises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Not only does this exercise help your knees, it also works your core and boosts your endurance (<\/span><a href=\"https:\/\/www.verywellhealth.com\/how-to-the-straight-leg-raise-2696526\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a yoga or gym mat with your hips square and your legs laid out comfortably.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee at a 90-degree angle, planting the foot flatly on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stabilize your left leg muscles by contracting your quads (the muscles on the front of your thigh).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhaling slowly, lift the left leg 6-12 inches off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for three seconds and slowly lower the left leg to the floor. Exhale as you do this.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax and repeat 10 times before switching and doing the same with your right leg.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Exercise_With_Bad_Knees_To_Lose_Weight\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Prone Straight Leg Raises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These may help with knee pain and work your glutes and the muscles in your lower back.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on your stomach on a yoga or gym mat with your legs straight out behind you and your head resting on your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your left glute and hamstring in your left leg and slowly lift your leg as high as you comfortably can without causing pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember that your pelvis should not lift off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your leg in this lifted position for 5 seconds before slowly lowering it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest the left leg for 2 seconds, then repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 10 times before switching to the right leg and repeating the process.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Lying Hamstring Stretch with Resistance Band<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on either the ground or a mat with your legs fully stretched out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the band across the ball of your right foot and hold the band in both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your left leg extended on the ground with the foot flexed, pushing the thigh and calf toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly extend your right leg with the foot flexed. Your leg should be straight with a slight bend in the knee, and the bottom of your foot should face the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull the band until you feel a slight tension in the hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 10-30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat two to four times before switching to the left leg.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have a resistance band, you can still do this stretch without it (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323703\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Here\u2019s how:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on either the ground or a mat with your legs fully stretched out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To stretch your right leg, hold the back of your right knee with both hands, pull the leg up toward your chest, and slowly straighten your knee until it feels as though it is stretching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 10-30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the leg and switch sides to the left leg.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Exercise_With_Bad_Knees_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71205\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-5-1024x640.jpg\" alt=\"How To Exercise With Bad Knees To Lose Weight\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-5-scaled.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-5-300x188.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-5-scaled.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-5-1720x1075.jpg 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Standing Quadriceps Stretch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto a countertop, wall, or chair back for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knee back by grasping your ankle with one hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your ankle gently toward your glutes as far as you can comfortably manage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain this position for 30 seconds before returning to a standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 3-5 times with each leg.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-over-50-2\/\">Wall Pilates for People over 50: 5 Gentle Exercises to Improve Balance and Strength<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gentle_Strengthening_Exercises_for_Sore_Knees\"><\/span><b>Gentle Strengthening Exercises for Sore Knees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Strengthening the muscles around your knees enhances<a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-over-50\/\"> joint stability<\/a> and reduces discomfort. These gentle exercises are particularly beneficial:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Half squat<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Like a full squat, partial squats primarily strengthen the glutes, quadriceps, and hamstrings, but the limited range of motion places reduced stress on the tibiofemoral and patellofemoral joints.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your hands on your hips or extended forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips into a partial squat, stopping at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to return to a standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 repetitions (or as many as you feel comfortable with).<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Wall Sits<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your back against a wall and your feet shoulder-width and about 2 feet from the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and slowly slide your back down the wall until your thighs are parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust your feet so your knees are directly above your ankles rather than over your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back flat against the wall and hold the position for 20 seconds to 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide slowly back up the wall to a standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds and repeat the exercise three times.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Step-Ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These are great for your quads, hamstrings, hip flexors, and glutes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a large, sturdy stool or exercise platform that is no taller than 8 inches.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step up onto the stool with your right foot and allow your left foot to follow behind.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t place your left foot on the stool; instead, let it hang on your side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body weight on your right foot and hold for up to 5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your left foot down and then follow it with your right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10-15 times before switching sides.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Standing Calf Raises<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself next to a wall or hold on to the back of a chair for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift both your heels off the ground so you\u2019re standing on the balls of your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your heels to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10-15 times for each set.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Cardio_Exercises_for_Sore_Knees\"><\/span><b>The Best Cardio Exercises for Sore Knees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardiovascular exercise can be challenging with knee pain, but these low-impact activities are excellent options:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swimming<\/b><span style=\"font-weight: 400;\">. <a href=\"https:\/\/betterme.world\/articles\/swimming-workout-plan\/\">Swimming<\/a> reduces joint stiffness, strengthens knee-supporting muscles. It\u2019s an effective way to maintain fitness without stressing your knees (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/404415-is-swimming-good-for-bad-knees\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rowing<\/b><span style=\"font-weight: 400;\">. Rowing engages your quadriceps, hamstrings, glutes, and back muscles. Ensure proper form and consult your doctor if you have severe knee issues as rowing typically requires good knee range of motion.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Elliptical workouts<\/b><span style=\"font-weight: 400;\">. Elliptical machines provide aerobic exercise without the jarring impact of running, which makes them ideal for individuals with knee pain (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/elliptical-machines\/faq-20058294#\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Additional_Low-Impact_Options\"><\/span><b>Additional Low-Impact Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you prefer varied activities, these alternatives are gentle on the knees (<\/span><a href=\"https:\/\/www.verywellfit.com\/best-cardio-workouts-and-exercises-for-bad-knees-4138372\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p style=\"text-align: center;\"><b>Step touches<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step out to the side with your left foot, lift your arms up, and then step your right foot next to the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the move to the right, moving quickly and swinging your arms to get your heart rate up.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Exercise_With_Bad_Knees_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71206\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-6-1024x640.jpg\" alt=\"How To Exercise With Bad Knees To Lose Weight\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-6-scaled.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-6-300x188.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-6-scaled.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-6-1720x1075.jpg 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Windmills<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet slightly wider than shoulder-width apart. Turn the toes of your left foot straight to the side at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your right arm up to the ceiling and let your left hand hang down at your side. Look up at your right hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and push your hips toward your right side. Slide your left hand down your left leg toward your ankle as far as possible without putting pressure on your leg. Use your core to stabilize yourself.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your left arm should be perpendicular to the floor the entire time and your right leg should remain straight. You can allow a slight bend in your left leg to avoid locking your knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, then push down through your feet to rise back up to start, keeping your core engaged and your spine long throughout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times, then switch to the other leg.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Ball Marches<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the ball in both hands straight up overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right knee up as you bring the ball down to your knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the ball up, lower your right leg, and perform the move on the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 60 seconds.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Loss_with_Knee_Pain_Is_It_Achievable\"><\/span><b>Weight Loss with Knee Pain: Is It Achievable?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, <a href=\"https:\/\/betterme.world\/articles\/1350-calorie-meal-plan\/\">losing weight<\/a> with knee pain is achievable with the right approach. Combining low-impact exercises with dietary changes can lead to sustainable results. You should focus on reducing caloric intake while incorporating knee-friendly activities to shed excess weight.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Exercise_With_Bad_Knees_To_Lose_Weight\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_for_Overweight_Individuals_with_Knee_Pain\"><\/span><b>Exercises for Overweight Individuals with Knee Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tai chi<\/b><span style=\"font-weight: 400;\">. This is a low-impact workout that is gentle on the joints. Its fluid, meditative motions increase strength, balance, and flexibility (<\/span><a href=\"http:\/\/blog.arthritis.org\/osteoarthritis\/tai-chi-for-knee-osteoarthritis\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Doing tai chi for just 30 minutes can burn 100-200 calories. If you\u2019re overweight and also have knee osteoarthritis, this workout may reduce knee pain and improve mobility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yoga<\/b><span style=\"font-weight: 400;\">. Yoga promotes <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-positions\/\">flexibility<\/a>, reduces stress, and fosters mindfulness, which helps combat stress-induced overeating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Elliptical machine<\/b><span style=\"font-weight: 400;\">.<\/span> <span style=\"font-weight: 400;\">As mentioned above, the elliptical is a great workout tool for people with knee pain. An hour on this machine can burn from 540 to 800 calories depending on your weight, intensity, and other factors (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/295914-how-many-calories-do-you-burn-using-an-elliptical-machine\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swimming<\/b><span style=\"font-weight: 400;\">.<\/span> <span style=\"font-weight: 400;\">Swimming can generally burn up to 266 calories in 30 minutes. Vigorous swimming, breaststroke, or doing laps will get rid of 300 to 444 calories in 30 minutes, depending on your weight (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cycling or using a stationary bike<\/b><span style=\"font-weight: 400;\">.<\/span> <span style=\"font-weight: 400;\">Cycling maintains knee mobility and strengthens supporting muscles. Depending on your weight and intensity, you can burn 400 to 450 calories per hour (<\/span><a href=\"https:\/\/www.weightlossresources.co.uk\/calories\/burning_calories\/cycling-burns-calories.htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/examples-of-wall-pilates-exercises\/\">3 Examples Of Wall Pilates Exercises And Their Benefits<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_That_May_Increase_Knee_Pain\"><\/span><b>Exercises That May Increase Knee Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exacerbating activities can vary greatly depending on the source of your knee pain. Those with knee pain caused by osteoarthritis (both in the tibiofemoral and patellofemoral joint surfaces) are more likely to have increased pain with the following exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deep squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-depth forward lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running or jogging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-arc knee extensions<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Just because these activities are more likely to cause pain in people with knee osteoarthritis doesn\u2019t mean they\u2019re universally harmful or damaging. Movement in general is a crucial component of the management of knee osteoarthritis. Let pain be your guide. If you\u2019re able to perform an exercise with minimal or no increase in your pain level during and in the hours\/days after, it\u2019s usually just fine to do. Make sure you consult your doctor or physical therapist for specific recommendations.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Exercise_With_Bad_Knees_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71209\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-3-1024x640.jpg\" alt=\"How To Exercise With Bad Knees To Lose Weight\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-3-scaled.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-3-300x188.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-3-scaled.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-3-1720x1075.jpg 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_best_and_worst_exercises_for_bad_knees\"><\/span><strong>What are the best and worst exercises for bad knees?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There are no universally \u201cbad\u201d exercises for people with knee pain. Different activities will cause pain in different people depending on the source of their symptoms. However, people with chronic knee pain caused by osteoarthritis are more likely to experience pain with deep squats, full-depth forward lunges, open-chain knee extension activities, and high-impact activities such as running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Any exercise that you enjoy and doesn\u2019t cause you pain is a good exercise. For many people with chronic knee pain, these may include low-impact activities such as swimming, cycling, elliptical, and walking, in addition to limiting knee range of motion and sticking to primarily closed-chain exercises during strength training.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_sore_knees_a_legitimate_excuse_to_skip_training\"><\/span><strong>Are sore knees a legitimate excuse to skip training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, knee pain shouldn\u2019t stop you from staying active. Many low-impact exercises can help strengthen your knees and promote recovery. Always seek your doctor\u2019s advice before you start a program.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Exercise_With_Bad_Knees_To_Lose_Weight\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71236\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-24-1024x640.jpg\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-24-scaled.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-24-300x188.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-24-scaled.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-24-1720x1075.jpg 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise can be a powerful tool for managing weight and improving overall health, even for individuals who are dealing with knee discomfort or soreness. By focusing on low-impact, joint-friendly workouts and gradually building strength in the surrounding muscles, you can protect your knees while achieving your fitness goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to pair your exercise routine with a balanced diet for optimal results. Most importantly, consult a healthcare provider before you start any new fitness regimen to ensure it\u2019s tailored to your specific needs and abilities. With persistence and the right approach, you can stay active, improve your mobility, and work toward a healthier lifestyle.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you\u2019re pursuing weight loss, health concerns such as knee pain can present significant challenges. If you&#8217;re wondering how to exercise with painful knees to lose weight, rest assured it is possible. The key is to choose the right exercises to minimize discomfort and protect your joints while achieving your health and fitness goals. If [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":71221,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[109],"class_list":["post-8283","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Exercise With Bad Knees To Lose Weight: Tips To Take The Load Off Your Joints - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering \u2605 HOW TO EXERCISE WITH BAD KNEES TO LOSE WEIGHT? \u27a4 Check out this article for safe yet effective workout options. Just keep reading for more!!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Exercise With Bad Knees To Lose Weight: Tips To Take The Load Off Your Joints\" \/>\n<meta property=\"og:description\" content=\"Are you wondering \u2605 HOW TO EXERCISE WITH BAD KNEES TO LOSE WEIGHT? \u27a4 Check out this article for safe yet effective workout options. Just keep reading for more!!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-02T17:52:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/03\/cover-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-1-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c2c1c0598714897aa6db6e6b555d5a14\"},\"headline\":\"How To Exercise With Bad Knees To Lose Weight: Tips To Take The Load Off Your Joints\",\"dateModified\":\"2025-05-02T17:52:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\"},\"wordCount\":1885,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/cover-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-1-1.png\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When you\u2019re pursuing weight loss, health concerns such as knee pain can present significant challenges. If you're wondering how to exercise with painful knees to lose weight, rest assured it is possible. The key is to choose the right exercises to minimize discomfort and protect your joints while achieving your health and fitness goals.<\/span>\\r\\n<p class=\\\"\\\" data-start=\\\"0\\\" data-end=\\\"186\\\">If you have knee pain, it\u2019s essential to check with your doctor before starting any exercises to make sure they\u2019re suitable and safe for your individual situation and health condition.<\/p>\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Exercise_With_Bad_Knees_To_Lose_Weight\\\"><img class=\\\"aligncenter size-large wp-image-71215\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-21-1024x640.jpg\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Exercises for Knee Pain<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The knees are essential joints that support standing, walking, and other movements. Knee pain can significantly impact your quality of life. Targeted exercises can alleviate discomfort and strengthen the muscles supporting your knees. Below are some effective options:<\/span>\\r\\n<p style=\\\"text-align: center;\\\"><b>Straight Leg Raises<\/b><\/p>\\r\\n<span style=\\\"font-weight: 400;\\\">Not only does this exercise help your knees, it also works your core and boosts your endurance (<\/span><a href=\\\"https:\/\/www.verywellhealth.com\/how-to-the-straight-leg-raise-2696526\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Lie on your back on a yoga or gym mat with your hips square and your legs laid out comfortably.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bend your ri ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\",\"name\":\"How To Exercise With Bad Knees To Lose Weight: Tips To Take The Load Off Your Joints - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/cover-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-1-1.png\",\"dateModified\":\"2025-05-02T17:52:56+00:00\",\"description\":\"Are you wondering \u2605 HOW TO EXERCISE WITH BAD KNEES TO LOSE WEIGHT? \u27a4 Check out this article for safe yet effective workout options. 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Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/clarekamau\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Exercise With Bad Knees To Lose Weight: Tips To Take The Load Off Your Joints - BetterMe","description":"Are you wondering \u2605 HOW TO EXERCISE WITH BAD KNEES TO LOSE WEIGHT? \u27a4 Check out this article for safe yet effective workout options. Just keep reading for more!!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/","og_locale":"en_US","og_type":"article","og_title":"How To Exercise With Bad Knees To Lose Weight: Tips To Take The Load Off Your Joints","og_description":"Are you wondering \u2605 HOW TO EXERCISE WITH BAD KNEES TO LOSE WEIGHT? \u27a4 Check out this article for safe yet effective workout options. Just keep reading for more!!","og_url":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-05-02T17:52:56+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/03\/cover-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-1-1-1024x640.png","type":"image\/png"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/c2c1c0598714897aa6db6e6b555d5a14"},"headline":"How To Exercise With Bad Knees To Lose Weight: Tips To Take The Load Off Your Joints","dateModified":"2025-05-02T17:52:56+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/"},"wordCount":1885,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/cover-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-1-1.png","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When you\u2019re pursuing weight loss, health concerns such as knee pain can present significant challenges. If you're wondering how to exercise with painful knees to lose weight, rest assured it is possible. The key is to choose the right exercises to minimize discomfort and protect your joints while achieving your health and fitness goals.<\/span>\r\n<p class=\"\" data-start=\"0\" data-end=\"186\">If you have knee pain, it\u2019s essential to check with your doctor before starting any exercises to make sure they\u2019re suitable and safe for your individual situation and health condition.<\/p>\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Exercise_With_Bad_Knees_To_Lose_Weight\"><img class=\"aligncenter size-large wp-image-71215\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-21-1024x640.jpg\" alt=\"\" width=\"770\" height=\"481\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>Exercises for Knee Pain<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The knees are essential joints that support standing, walking, and other movements. Knee pain can significantly impact your quality of life. Targeted exercises can alleviate discomfort and strengthen the muscles supporting your knees. Below are some effective options:<\/span>\r\n<p style=\"text-align: center;\"><b>Straight Leg Raises<\/b><\/p>\r\n<span style=\"font-weight: 400;\">Not only does this exercise help your knees, it also works your core and boosts your endurance (<\/span><a href=\"https:\/\/www.verywellhealth.com\/how-to-the-straight-leg-raise-2696526\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a yoga or gym mat with your hips square and your legs laid out comfortably.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your ri ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/","url":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/","name":"How To Exercise With Bad Knees To Lose Weight: Tips To Take The Load Off Your Joints - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/cover-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-1-1.png","dateModified":"2025-05-02T17:52:56+00:00","description":"Are you wondering \u2605 HOW TO EXERCISE WITH BAD KNEES TO LOSE WEIGHT? \u27a4 Check out this article for safe yet effective workout options. 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