Knee pain after working out: causes, treatment, and exercises

Exercise can be a powerful way to manage knee pain — but what should you do if you have knee pain after working out?

Post-workout knee pain can show up hours or even days later. It might also start shortly after you finish exercising. The discomfort can range from a dull ache to sharp, intense pain, affecting one or both knees. No matter when it begins or how it feels, it’s important not to ignore the pain.

“Pain isn’t necessarily dangerous, but it’s a signal worth paying attention to,” explains Alec Martinez, PT, DPT, a physical therapist at Hinge Health. “It’s your body’s way of saying, ‘Hey, something needs your attention — let’s figure this out.’”

In most cases, knee pain after exercise can be addressed without giving up your workouts. Keep reading to learn about common causes of knee pain after working out, as well as practical tips from Hinge Health physical therapists to treat and prevent it.

Why do my knees hurt after working out?

Knee pain after working out — but not during a workout — can have several causes. Often, it’s related to overdoing it in some way. Here are some common reasons your knees might hurt after exercising. 

1. DOMS. It stands for delayed-onset muscle soreness and is one of the most common causes of post-workout pain. While your knee isn’t a muscle, tendons from surrounding muscles attach to the knee joint. If those muscles hurt, you may also feel some soreness or stiffness in your knee. DOMS typically starts 24 to 48 hours after exercise but can show up sooner. “It’s part of your body's natural response to increased activity levels, helping ensure you don’t overdo it,” explains Dr. Martinez. “The soreness discourages you from being too active too soon, which helps prevent overuse injuries.”

2. Extending too far. Perhaps you stretched too far during a yoga class or lunged more than usual to reach a ball during a tennis or pickleball game. “Exceeding your typical range of motion — whether trying a new exercise or pushing further in a familiar one — can strain the muscles around your knee and cause pain,” says Dr. Martinez.

3. Increasing load too rapidly. Challenging yourself during exercise is key to progress, but increasing intensity or weight too rapidly can strain your knees. For example, jumping from 25 to 50 pounds on the leg press, doubling your usual squat reps, or running a hilly three-mile route instead of a flat one are examples of ramping up too fast. “While increasing load helps you grow, doing so at a rate your body isn’t prepared for can lead to pain,” says Dr. Martinez.

4. Overdoing it. Excessive workouts — especially those that are too long, too frequent, or involve excessive high-impact activities like running or jumping — can leave your knees feeling achy afterward.

5. Overuse injuries. Acute injuries, like a ligament strain or tear, usually cause immediate pain. Overuse injuries, however, tend to develop gradually and may first present as post-workout discomfort. Examples include jumper's knee, runner’s knee, or iliotibial (IT) band syndrome. Early on, these conditions often feel most noticeable after exercise.

Other contributors to post-workout knee pain may include muscle tightness, muscle imbalances, or underlying conditions like arthritis. However, these factors are often linked to how you’re exercising. “Pretty much anyone — regardless of your strength or flexibility level — should be able to exercise without pain, as long as you avoid pushing yourself too hard too fast,” says Dr. Martinez. “It’s all about finding your movement sweet spot.”

Why are targeted exercises good for knee health?

Exercise plays a crucial role in supporting knee health, but it’s important to approach it strategically. Not all exercises are created equal when it comes to managing knee pain, and the best ones for you will be influenced by what’s contributing to your discomfort.

Targeted exercises can strengthen the muscles that support your knees, improve joint stability, and reduce pain, explains Dr. Martinez. However, the cause of your knee pain determines which exercises are appropriate and safe.

For instance, someone experiencing pain due to muscle weakness may benefit from strengthening exercises, while someone with a tendon-related issue might focus on controlled stretching or eccentric movements. 

This is why working with a physical therapist is highly recommended. A PT can evaluate your specific situation, identify the root cause of your knee pain, and create a personalized exercise plan that meets your needs. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

What are the best ways to treat knee pain after working out?

Most knee pain that occurs after working out can be treated conservatively. Here are some go-to remedies Hinge Health physical therapists recommend for post-workout knee pain.

• Try physical therapy. “A physical therapist can help you identify why your pain is happening and guide you toward the right type of exercise to prevent it from recurring,” says Dr. Martinez. “Most pain can be worked through — it just needs to be approached in the right way.” A physical therapist can provide that guidance. 

• Stay active. “If you don’t use it, you’ll lose it,” says Dr. Martinez. This applies to both flexibility and strength — key factors that help protect your knees. Tight or weak muscles can contribute to knee pain after working out or make it worse. Regular movement also encourages your body to produce synovial fluid, a natural joint lubricant. “Synovial fluid imbibes into your joints with regular movement,” explains Dr. Martinez. “You’ll find it easier to move your joints fluidly and without irritation when you’re consistently going through your comfortable range of motion because that movement promotes synovial fluid production.”

• Use ice or heat. Icing helps reduce swelling and inflammation, while heat increases blood flow and relieves stiffness. One study found that ice was more effective than heat for post-exercise pain, but this isn’t true for everyone — choose whichever works best for you. Apply ice or heat for 10 to 15 minutes every hour as needed.

• Take over-the-counter medication. Pain relievers, such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol), can be helpful for knee pain after exercise. It's important to check with your primary care provider to make sure that you can safely take these medications based on your medical history.

• Apply topical pain relievers. Topical pain relievers come in creams, salves, ointments, and patches. They deliver pain-relieving ingredients, such as ibuprofen, menthol, or lidocaine, directly through your skin, providing targeted relief.

How can I prevent knee pain when working out?

These tips will help you avoid overloading and overworking your knees while exercising to avoid knee pain after working out.

• Warm up first. Start your workout with a 10-minute dynamic warm-up to prepare your muscles and improve your range of motion, which can lower your risk of strains. Great options for warming up your lower body include butt kicks, side shuffles, high knees, and squats.

• Stick with a comfortable range of motion. Everyone’s range of motion — the amount of movement a joint can perform — varies. You might even notice differences between the same joints on either side of your body. For example, you might easily bring your right heel to your buttocks during a quad stretch, but your left heel doesn’t reach as far. “Only perform an exercise within a comfortable range of motion,” advises Dr. Martinez. “Pushing beyond that range during stretching or resistance training can lead to strain.”

• Avoid large increases in load. This applies to both strength training and cardio. “I recommend limiting load increases to about 2.5% per week,” says Dr. Martinez. For example, if you run 10 miles a week, try not to add more than about a quarter of a mile per week. For strength training, progress gradually since weights usually increase in one- or two-pound increments. 

• Allow adequate rest time. “To avoid overworking a muscle group, aim for at least 24 to 48 hours between sessions,” says Dr. Martinez. For instance, if you do a lower-body strength workout on Monday, wait until Wednesday to repeat it. On the days in between, focus on other types of exercise or target a different area of your body.

• Mix things up. Alternating between cardio and strength workouts — or splitting resistance training by body part, such as upper body one day and lower body the next — gives your body more time to recover. “This approach helps reduce the risk of overloading any single area,” says Dr. Martinez. For cardio on consecutive days, vary the type of activity. “Running six days a week, for example, puts you at a higher risk of injury than running three days and swimming or cycling the other three,” explains Dr. Martinez. 

Should I see a doctor because of knee pain from working out?

If you’re unable to control your pain or swelling with things like ice or heat, gentle stretching, or light movement, talk to your doctor or physical therapist. You should also contact a healthcare provider if you experience any of these symptoms:

• A sudden change in pain or swelling

• Pain that is not improving

• Pain that intensifies with activity

• Pain that wakes you up at night

• Warmth or redness at the knee joint

• An inability to bear weight

• Fever

PT tip: Don’t mask pain

Resist the temptation to take ibuprofen or acetaminophen before your next workout to prevent knee pain during or after exercise. Pain serves as your body’s warning system, signaling when something might need attention. “Pain can indicate that your body needs some care,” explains Dr. Martinez. Masking this warning with medication and continuing your usual workout could increase the risk of a more serious injury. “It’s better to adjust the intensity of your workout to accommodate your pain than to hide the pain and push through at the same intensity,” advises Dr. Martinez.

How Hinge Health can help you

If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Petrofsky, J.S., Khowailed, I.A., Lee, H., Berk, L., Bains, G.S., Akerkar, S., Shah, J., Al-Dabbak, F., & Laymon, M.S. (2015, November) Cold Vs. Heat After Exercise-Is There a Clear Winner for Muscle Soreness. Journal of Strength & Conditioning Research, 29(11), 3245-52. doi:10.1519/JSC.0000000000001127

2. Jones, B. Q., Covey, C. J., & Sineath, M. H. (2015). Nonsurgical Management of Knee Pain in Adults. American Family Physician, 92(10), 875-83.

3. Bricca, A. (2018). Exercise does not “wear down my knee”: systematic reviews and meta-analyses. British Journal of Sports Medicine, 52(24), 1591–1592. doi:10.1136/bjsports-2018-099705