The best low-impact cardio routine against knee pain!

Image depicting a frustrated man holding his hurt knee due to joint pain, seeking relief through specialized training techniques for knee pain prevention. The hurt knee is highlited.

Are you tired of knee pain holding you back from enjoying your workouts? 

We hear you! 

It’s frustrating when joint discomfort limits your ability to engage in cardio exercises that get your heart pumping.

But fear not! We’ve got the perfect solution for you…


In this blog post, we’ll unveil the ultimate low impact knee cardio routine that will have you breaking a sweat without breaking your joints. 


Say goodbye to discomfort and hello to an invigorating workout that keeps your knees happy and your fitness goals on track. 


Get ready to reclaim the joy of movement and discover the exhilaration of cardio exercise tailored specifically for those with joint pain.
You can Save this routine and do it everytime you feel like joint pain is reappearing at your knee area.

0. Warm-up

A proper warm-up routine is essential for individuals with knee pain. It increases blood flow, enhances flexibility, activates muscles, and prevents injuries.

Here’s a concise warm-up training to alleviate knee pain and prepare your body for exercise:
Begin with a five-minute warm-up comprising light stretching and brisk walking to prepare your body for exercise.

Starting with some Side Leg Swings to get those legs working:


Start by supporting yourself against a wall and just swing your leg to the side slowly as much as it goes, like shown in the pictures.

The "Side Leg Swings"

Illustration demonstrating proper technique for leg swings against a wall, standing position. The first half depicts the starting position, while the second half showcases controlled swinging of the leg, specifically targeting the injured knee
Swing one of your legs to the side to target the joint area and warm it up 

  • Recommended: 2x 7-10 Repetitions 
  • Do more on the painful side!
  • You can also do them while lying! 

1. Knee exercises while standing

Now after the warm-up we will be focusing onto developing the muscle area beneath and around the knee, that wil help stimulate the muscles and relief pain from your knee.


Starting with some simple Knee Bends:


The "Knee Bends"

Illustration depicting the correct execution of knee bends against a wall in a standing position. The first half shows the starting position, while the second half demonstrates the form resembling a half squat.

Point you foot outwards, follow with your knees pointing to the same direction, than slowly sink to the ground, keeping your back to the wall.


-> If your knee hurts to much, try to make a less range of motion

  • Recommended: 2x 7-9 Repetitions
Light dumbbells are highly recommended for this exercise to add resistance. Just hold one at each hand.
If you do not have dumbbells yet check these ones on amazon, which have the best value for price:  


Moving on to the quadriceps stretch, which is a simple yet powerful exercise that can help to alleviate knee pain and improve your overall flexibility. Here’s how to do it:

  1. Stand with your feet shoulder-width apart and your hands on your hips.
  2. Slowly take your leg by the shin and bend it towards you.
  3. Hold the stretch for 20-30 seconds, theng get back to the starting position, by, again, slowly lowering the leg.
  4. Repeat with the other leg

The "Quadriceps Stretches"

Illustration demonstrating the proper execution of quadriceps stretches against a wall, standing position. The image showcases the starting position and the stretch for optimal knee pain relief.
 Just bend the knee as much as it goes to the rear, while holding onto a wall
  • Recommended: 2x 6-9 Repetitions
  • Hold 20-30 seconds
  • Be careful with the hurt knee!

2. Knee exercises while sitting

There are even ways to relief joint pain on your knee and prevent any further pain in the future while sitting on a chair. This gives your extensive possibilities, for example training your knee area while watching TV or reading something.

The first is the most simple, we will call it knee extension:

  1. Sit on your chair in a upright position placing your feet firmly to the ground, to create a 90 degree angle around your knee.
  2. Slowly extend the leg as horizontal as it goes, again, if it hurts to much than stop going further!
  3. Repeat with your other leg  

The "Knee Extensions"

Illustration demonstrating proper form for knee extensions, a key exercise for combating knee pain and strengthening the muscles surrounding the knee joint.
 Just bend the knee to the front, while sitting in a chair. 
-> Imagine hitting a ball with your feet.
  • Recommended: 2x 10-12 Repetitions
  • Hold 2-3 seconds
  • Do it everytime you sit casually!

Other Good Ways...

Trampolines to fight knee pain

Another an really low-impact exercise to fight knee pain, is jumping on a trampoline.
Even small trampolins do the job, just jump lightly a few times. This can feel very relieving!


Did you know using a trampoline for training purposes is more common than most think? 

If you don’t have one consider buying one of these cheap high-quality ones on amazon: 

Share, Like & Comment!


Subscribe to our Blog for free!

*With this you agree to be mailed everytime a new post is uploaded