Can Strength Training Help When Your Knees Ache?

Pain does not tell us the whole story

A sore knee can affect how confident you feel and make you avoid movements completely. But pain on its own does not tell us the cause or whether one particular exercise is right for you.

If the pain is new, severe, getting worse, linked to a recent injury, causing significant swelling or locking, or you are worried about it, speak to an appropriate healthcare professional.

Strength work can have a place

NICE guidance includes tailored exercise, including strengthening, as part of osteoarthritis management. That does not mean every aching knee has osteoarthritis or that one exercise fixes everyone.

It means there are plenty of situations where avoiding all strength work is not the only option. The exercise, range, load and amount of work need to suit the person.

Start with a version that feels manageable

Sometimes that means using a smaller range, holding onto something for support, slowing the movement down or choosing a different exercise. We then see how you respond and build from there.

Some discomfort does not automatically mean damage, but I would never tell someone to ignore a symptom that is changing, worrying or outside my scope.

• Choose a movement you can do with confidence.
• Build the range and load gradually.
• Use how you feel during and after training as useful feedback.

Know when PT stops and healthcare starts

A personal trainer can coach movement, adapt exercises and help you build strength. We do not diagnose knee injuries or medical conditions.

If the question is clinical, I would rather refer you to the right professional and work with that advice than guess.