Exercise for Knee Pain in Red Bank, NJ
Looking for exercises for knee pain that you can do with a coach watching? At Underground Gym in Red Bank, we coach adults over 40 with bad knees, sore knees, arthritic knees and former runners’ knees to get stronger around the joint, on a program built around your knees and your history. No jumping. No pushing through pain. Just coached strength for the legs you have now.
or call (732) 693-0287
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Can exercise help knee pain?
For many people, yes: the right exercise can ease knee pain and make everyday movement easier, especially when it strengthens the muscles around the knee. The key is choosing exercises your knees tolerate and building up gradually.
The CDC says that physical activity “decreases arthritis pain and improves function, mood, and quality of life.” Harvard Health explains that strengthening the muscles around a damaged knee can support the joint, and that a strong quadriceps muscle can take on much of the shock-absorbing role.
What are the best exercises for knee pain?
The best exercises for knee pain strengthen the muscles that support the knee: the quadriceps, hamstrings and glutes. The American Academy of Orthopaedic Surgeons’ knee program puts it simply: “Strengthening the muscles that support your knee will reduce stress on your knee joint.”
- Box squats to a bench at a height that doesn’t hurt, lowered as you get stronger
- Step-ups onto a low step, building height over time
- Hip hinges and kettlebell deadlifts, which train the hamstrings and glutes with little knee bend
- Glute bridges, for the hips that steer the knee
- Loaded carries, for strength and balance on your feet
Your coach picks the starting version, and every exercise is adjusted to you.
Is squatting bad for your knees?
For most people, squatting isn’t the problem; squatting too deep, too heavy or with poor control too soon is. That’s why we start many members with a box squat: the bench sets the depth, and we lower it only when the knees are ready.
What exercises should you avoid with bad knees?
Avoid any exercise that causes knee pain while you’re doing it, and hold off on jumping, deep loaded squats and anything that makes your knee feel unstable. That doesn’t mean avoiding your legs. It means choosing the right version: a box squat instead of a deep squat, a step-up instead of a jump.
Can strength training help knee pain after running?
Many former runners find that building leg and hip strength makes their knees feel better in everyday life. Dorothy Ginda came to us as a former runner with two bad knees.
Should I see a doctor, a physical therapist or a trainer for knee pain?
See your doctor or physical therapist first for a new injury, a swollen knee, a knee that locks or gives way, or pain that keeps getting worse. Once you’re cleared, a coach can help you build the strength that keeps your knees working long term.
We’re coaches, not clinicians: we don’t diagnose or treat knee conditions. Tell us what your doctor or physical therapist has said, and we build your program within it. If you’ve finished physical therapy and don’t want to lose your progress, that’s a good time to start with us.
What if I have knee arthritis or a knee replacement?
Many of our members train with knee arthritis or after a knee replacement, with their doctor’s OK. We build the program around your knee and progress it gradually.
The CDC adds that adults with arthritis “should move more and sit less throughout the day,” and that “any physical activity is better than none.” If you’re 60 or older, see our page on fitness and strength training for adults 60+. For gentle, supported stretching of the hips, lower back and knees, see Pravilo stretching (REVIVE).
How does knee-friendly training work at Underground Gym?
It starts with a free consultation, an InBody scan and a movement screen, then you get a personal program and a coach in every session. You can train 1-on-1, in a small group, or in 30-minute sessions.
- Free consultation + InBody scan. We talk through your knees, your history and your goals.
- Movement screen. We see how your knees, hips and ankles move today.
- Your program. Knee-friendly versions of the squat, hinge, step-up and carry, built for you.
- Every session coached. Your coach adjusts depth, load and exercise choice as you go.
| Format | What it is | Best for |
|---|---|---|
| Personal Training | Private 1-on-1 coaching, your program, your pace | Very sore knees, recent surgery, complete beginners |
| Strong Again | Your own program, coached in a small group of no more than 7 | Company and accountability at a lower cost |
| PRIME 30 | A complete coached workout in 30 minutes | Busy schedules, once your knees are ready |
Who coaches the sessions?
Your program is led by founder and head coach Sergei Karaliou, with our team of coaches. Sergei holds RKC Level 1 and Level 2, StrongFirst Level 1 and Level 2, and CK-FMS and Functional Movement Screen certifications, and has more than 25 years of coaching experience, 16 of them in Red Bank. Sergei’s approach is to meet you where you are and build strength safely, step by step.
Our coaches work with adults 40+, former athletes, and members with back, hip or knee problems, and they adjust every exercise to your knees, your history and how you’re moving on the day.
Kettlebells are one of our main tools, because they let us load the hips and legs with little knee stress. If you’d like to know more, see our page on kettlebell training.
How much does knee-friendly training cost in Red Bank?
Options starting from $45 a week, depending on the format you choose. Your free consultation includes an InBody scan, and we’ll talk through the formats and costs with no pressure.
If you also have back pain, you may find our page on exercise for back pain helpful. For a general overview, see our page on strength training.
Where can I get help with knee pain near Red Bank?
At Underground Gym, 327 Hwy 35, Red Bank, NJ 07701. Call (732) 693-0287 or schedule a free consultation. If you’d like to train in a small group, see our group fitness classes. And if you want to see what members say, read our client stories.
Underground Gym · 327 Hwy 35, Red Bank, NJ 07701 · (732) 693-0287
This information is for general educational purposes and does not diagnose, treat or replace professional medical advice. Talk to your doctor or physical therapist about your knees before starting a new exercise program, especially if you have arthritis, a recent injury or a knee replacement.