Trainer Shares 10-Minute Warmup Routine for Reducing Chronic Knee Pain

There are few things more frustrating than dealing with chronic knee pain as an active adult. Knee pain can hold you back from doing many of the activities you love, from running and jumping to achieving a full range of motion on squats and lunges during leg day. But it's rarely just a case of "getting old."

Overuse and inflammation, often tied to previous injuries, are usually the root causes of chronic knee pain in active individuals, according to Melissa Worley, a personal trainer with 25 years of experience and a member of the Mindbody Wellness Council.

"Ignoring real knee pain does more harm than good and can increase inflammation, which slows down progress," she shared with Men's Journal. "Skipping warmups can also be detrimental and may make pain worse. High-impact movements like running or jumping without proper preparation can aggravate existing issues."

Related: Can't Get Into a Deep Squat? Here's Why Your Hip Mobility Is Disappearing-And 2 Simple Tests to Try at Home, According to a Physical Therapist

For that reason, it's important to both respect your limits and be more intentional with your warmup. Instead of jumping straight into heavy squats, lunges, or deadlifts, Worley recommends starting with multi-directional movements to better support the knee joint. Think light stretching, agility drills, and mobility work. Her go-to picks include skaters, calf stretches, and bodyweight movements like squats and stepups.

Each move helps prep the knee for loading and improve overall stability during strength training. And while we know it's not the most exciting part of your workout, a proper warmup can reduce chronic knee pain by boosting joint lubrication, increasing flexibility, and activating the muscles that support the knees.

Try adding the following warmup exercises before your next heavy leg day.

Warmup Exercises to Reduce Knee Pain

How to Do Skaters

1. Start standing on one leg, then jump laterally to the opposite side, landing softly on the other foot.
2. Let your back leg swing behind you for balance while keeping your chest up.
3. Move side to side in a controlled rhythm, focusing on stability with each landing.

How to Do Downward Dog With Foot Pedal

1. Start in a high plank, lifting your hips up and back.
2. Press one heel toward the floor while bending the opposite knee.
3. Alternate sides in a controlled pedaling motion to stretch the calves and hamstrings.

How to Do Bodyweight Squats

1. Stand with feet shoulder-width apart, toes slightly turned out, chest tall.
2. Push your hips back and bend your knees to lower until thighs are parallel.
3. Drive through your heels to stand back up.

How to Do TRX Hamstring Curls

1. Place your feet into TRX straps. Lie down in a supine position with legs extended and arms resting by your sides.
2. Lift your hips up. Bend your knees to curl your heels toward your glutes.
3. Slowly extend your legs back.

How to Do Stepups

1. Stand in front of a sturdy box or bench and place one foot firmly on top.
2. Press through your lead foot to step up, bringing your opposite foot to meet it.
3. Step back down with control and repeat on the same side before switching legs.

Related: Doing This Simple Exercise Daily Can Fix Chronic Upper-Back Pain and Undo Years of Slouching for Men Over 40, Physical Therapist Says

This story was originally published by Men's Journal on Apr 29, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published April 29, 2026 at 2:32 PM.