Training at home when your knees hurt.
Knee pain often makes people stop moving altogether. An ONO trainer helps you stay active with exercises chosen around your knees, at a pace that suits you.
How your trainer adapts sessions
- Starts with a baseline: how you squat, step and get up from the floor.
- Uses knee-friendly options like supported squats to a chair, step-ups at a comfortable height and low-impact cardio.
- Builds strength in the hips and thighs, which support the knee.
- Avoids or modifies anything that causes sharp pain, and progresses gradually.
Talk to a doctor first if
- Your knee is swollen, red, hot or locks or gives way.
- The pain followed a fall, twist or injury.
- You have had recent knee surgery or a replacement (we can work alongside your physio once you are cleared).
- The pain is getting worse or wakes you at night.
Please note. ONO trainers are fitness professionals, not doctors or physiotherapists. This page is general information, not medical advice. If you have pain, an injury or a medical condition, get advice from your doctor or physiotherapist before starting, and tell us about it when you book.
Plans
50–60 min sessions · free cancellation up to 1 hour before · pause up to 2 weeks · couple pricing available. Compare plans →
Questions
Can I exercise with knee pain?
Many people with knee pain can stay active with the right exercises. Tell us about your knees when you book. If you've been advised to avoid exercise, follow your doctor's guidance first.
Is ONO a physiotherapy service?
No. ONO trainers are certified fitness trainers, not physiotherapists. If you're in rehab, we can continue your training alongside your physio once you're cleared.
Do I need any equipment?
No. Your trainer brings everything the session needs. Loads go up to 10 kg, and past that your trainer uses reps, tempo and single-arm or single-leg work to keep it challenging.
Will my trainer change?
We aim to keep the same trainer with you for your whole plan, so they know your goals, your history and how you move. Occasionally we may need to switch, for example if your trainer is on leave or your timings change. If that happens, we'll tell you in advance and your new trainer gets your full session log.
Book your first session at home.
Your first session sets your baseline. Message us to book a time.