Millions of people experience some type of knee pain or discomfort every day. You're not alone. Severity can range from slight discomfort that doesn't really change your daily life to debilitating pain that makes everything a challenge. Often, the little twinge is ignored until it becomes severe. Then you begin to change your activities, including workouts. Well, instead of skipping workouts, learn to exercise with your injury so you don't lose all the progress you've made.

When does it hurt?

Your knee may only hurt during certain movements — sitting down or getting up from the couch or the floor, on stairs, during running or when you perform certain machine exercises. Stop doing those things! Maybe you can't avoid climbing stairs in your daily life, but you can skip it during your workouts. Avoid the floor during exercise and use a bench instead when possible. Skip the leg extension machine, and don't do any low squatting activity. Your knee may start to feel better, and you aren't making it worse.

Avoid the Internet

Self-diagnosis is rampant these days. An Internet search is not the same as seeing your doctor. Maybe you'll get it right — but maybe you won't. Get a diagnosis. Your pain may warrant some medication and physical therapy, or even surgery. It's better to head off any serious problems, rather than waiting around til you can't stand the pain. The doctor and therapist will give you a clear understanding of what you can and cannot do with your condition.

Cleared for Activity

Once you get the okay to resume activity, take it slow. Don't try to jump right back in to all of the exercises you did before your knee started bothering you. Try one exercise, or motion, at a time and see how you feel. Maybe step ups, or the stair climbing machine, still make your knee twinge, but maybe body weight lunges are okay. Skip the leg extension machine for now and instead try straight leg raises while lying on your back to activate those quads. Really focus on your form for each exercise you do. Keep the weight light, or just use your own body weight. Gradually increase resistance as you get stronger.

Don't Forget to Look Behind You

People get so focused on what is happening in their quads, and the surrounding areas, when they have knee pain they often forget that the muscles in the back need love too. Make sure your program includes exercises that target your glutes and hamstrings, and even the outer hip and inner thigh. You want strength in all directions. Add in some bridges, ham curls on a machine or ball, band side steps and even cable adduction.

Flexibility

Finish every workout with some stretching. Sometimes, knee, and even back, pain can be caused by tight muscles pulling on your skeleton. Stretch each major muscle in your body at least two to three times each week. Hold the stretch for 15 to 30 seconds, and repeat up to three times if needed. Add in some foam rolling, or massage, to really help loosen up your muscles. If your body is really tight, you may need to stretch daily to maintain mobility, and avoid pain.

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