Arthritis is a common condition that affects millions of people, causing pain, stiffness, and difficulty with everyday movements.
And the knees are one of the most commonly affected areas, which is unfortunate, because achy knees make a lot of daily activities especially challenging.
It’s true, the symptoms of arthritis can be challenging, but regular exercise is one of the best ways to manage pain and improve knee function.
The key, though, is performing the right kind of exercises because the last thing anybody wants to do is make their pain worse.
In this guide, we’ll explore some of the best low-impact exercises for knee arthritis, focusing on activities that build strength and maintain mobility (without putting undue stress on the joints).
Arthritis 101
Technically speaking, there are several different kinds of arthritis, but for the sake of this guide, I’m here to talk specifically about osteoarthritis.
Osteoarthritis (OA) is the condition that occurs when the protective cartilage at the end of bones breaks down over time, leading to unwanted “bone on bone” crunching at joints.
Osteoarthritis is the most common types of arthritis and is likely the kind of most of us think of when talking about stiff, achy joints.
Technically, OA can occur at any joint, but the most common areas include:
- Hands
- Knees
- Hips
- Back
In the knees, arthritis can make everyday activities like walking, climbing stairs, or standing up uncomfortable and challenging.
Treatment for OA often includes different meds and avoiding certain aggravating activities, with surgery (joint replacement) being reserved for more severe cases.
But regardless of which treatment route you’re going down, exercise should be an integral part.
Why Is Exercise Good for Arthritic Knees?
Exercise is necessary for managing arthritis because it helps strengthen the muscles that support the knee joint, while helping to maintain range of motion.
Regular physical activity also promotes circulation, reduces inflammation, and can help control weight, all of which contribute to easing arthritis symptoms.
Additionally, movement helps nourish the cartilage in the knee (keeps synovial fluid moving, which basically acts to lubricate the joint), keeping it healthy and functional for longer.
Regular movement also helps keep the knees from getting overly stiff – something that tends to happen anytime the joint is left in one position for any extended period.
The key is to focus on low-impact exercises that don’t strain the joints, but still provide the benefits of increased strength, mobility, and pain relief.
6 Low-Impact Exercises for Arthritic Knees
1. Swimming or Water Aerobics
Swimming is a fantastic option for those with knee arthritis because it’s a low-impact activity that takes the pressure off the joints.
The buoyancy of water supports your body, making movements easier, while still providing resistance to help strengthen muscles.
And you don’t have to participate in an instructor-led class to reap the benefits either- simply walking in a pool is a great way to keep your joints moving and your muscles active.
You can also try traditional swimming or perform your own water rehab routine with exercises like:
- Mini-squats
- Marching in place
- Hip abductions
- Hip extensions
Exercising in a pool is great, but there is one obvious downside – you need regular access to a pool, something many seniors simply don’t have.
2. Recumbent Cross Training
Using a recumbent cross trainer is another great way to get low-impact exercise for arthritic knees.
Recumbent cross trainers are similar to recumbent exercise bikes, but they’re even more low impact because they utilize a stepping pedal motion (the lack of rotation makes it really gentle on knees).
Recumbent trainers also come with moving handles, allowing you to get a full body workout from the comfort of a seated position.
These are the gentlest cardio machines around, so even folks with severe arthritis can usually exercise on them comfortably.
You can usually find recumbent cross trainers in physical therapy clinics and rehab facilities, but a lot of commercial and apartment gyms have them now too.
There are plenty of great home models to choose from now as well, allowing seniors to exercise safely from the comfort of their homes.
#3 Recumbent Exercise Bikes
Recumbent exercise bikes are also great for arthritic knees because they allow you to move your legs gently for extended periods against light resistance.
The reclined position takes it easy on your back and hips and having your legs out in front of you puts less stress through the knees than an upright exercise bike.
Recumbent bikes don’t usually come with moving handles and the circular pedal motion is a little bit more stressful than the linear pedaling found on a recumbent cross trainer.
But these exercise bikes are still incredibly low impact and comfortable for most folks dealing with arthritic knees.
These bikes are also a bit easier to find than recumbent cross trainers, as all commercial gyms carry them (and there are plenty of great home models to choose from for purchase).
4. Rebounding
“Rebounding” refers to exercising on a “rebounder”, which is another term for a mini-trampoline.
Rebounders are surprisingly low-impact because the bouncy trampoline surface absorbs most of the forces going through your legs.
These simple devices are also quite potent when it comes to improving strength and balance, both of which are important when trying to improve overall joint health.
Rebounders can also be a lot of fun, making them a great alternative for more traditional (and boring) fitness equipment.
Rebounders are generally safe for seniors, but folks with mobility or balance issues have to be careful getting on/off of them because there is a risk of falls.
5. Ellipticals
Elliptical trainers are another low-impact cardio machine that many folks with arthritic knees can still use fairly comfortably.
These machines are low-impact because your feet never leave the pedals.
Unlike walking or jogging outside, on an elliptical, your feet stay in contact with the large, cushioned pedals at all times.
This in itself reduces strain through the joints, but the fluid leg movements most ellipticals offer allow your joints to move through a comfortable range of motion.
And with the ability to adjust the resistance as much as you like, you can strengthen your legs (and arms) while getting a nice cardiovascular workout in.
All commercial gyms have ellipticals these days, as do many apartment complex gyms.
There are also tons of great ellipticals to shop for home use as well.
FYI, many ellipticals come with adjustable incline angles, but keeping it flat will reduce the stress through your knees even more.
And if you have really achy knees, opting for a rear-drive elliptical may be even more comfortable because they tend to have a flatter movement pattern.
6. Walking
Walking is one of the simplest and most effective exercises for people with knee arthritis and you can do it virtually anywhere.
Walking is great because it helps maintain joint mobility and promotes cardiovascular health without placing excessive strain on the knees.
That said, if your knees are especially achy, you may find walking outdoors to be too uncomfortable.
In these cases, you may still be able to walk comfortably on a treadmill because treadmills have shock absorbing systems that reduce some of the forces going through your joints.
This means walking on a treadmill is a little lower impact than walking outside.
But again, it all depends on the severity of your arthritis.
Either way, it’s a good idea to start with short walks and gradually increase duration as tolerated.
Additional Strengthening Exercises for Achy Knees
The above exercises/fitness equipment offer great ways to keep your knees moving and to help strengthen the muscles around the joints, but here are a few other low-impact exercises you can do without any additional equipment:
- Seated leg extensions
- Standing calf raises
- Marching in place
- Mini-squats
- Standing hip abduction
- Standing hip extensions
- Isometric wall sits
When choosing exercises, keep in mind the goal for exercising with arthritis is to keep the joint moving within a (mostly) pain free range and to strengthen all the muscles around that joint.
When it comes to the knees, it’s always a good idea to work on exercises that strengthen the quads and hamstrings, but you’ll also want to keep your hips strong as well.
Massaging and stretching these muscles can help a lot with pain as well, but that’s a topic for another day…
Additional Tips for Exercising with Arthritic Knees
- Warm up before exercising to get blood flowing to the muscles.
- Start slowly and gradually increase the intensity or duration of your workout.
- Avoid high-impact activities like running or jumping, which can worsen knee pain.
- Listen to your body and stop if you experience sharp or increasing pain.
- Consult a healthcare provider or physical therapist for guidance on specific exercises based on your condition.
And as always, if any exercise hurts or makes your pain worse, please discontinue it – a little short-term soreness after exercising is generally ok, but lingering or severe pain isn’t.
When in doubt, please ask for a physical therapy consult for guided treatment.
Final Thoughts
There’s no getting around it, arthritis can be a real pain.
But that doesn’t mean there isn’t anything we can do about it.
I know knee arthritis can make it more challenging to exercise, but I promise you – not exercising will only make your issues worse.
The best thing we can do for arthritic joints is keep them moving… gently.
Low-impact, gentle movements are essential for reducing stress on the joints and maintaining mobility.
If we stop moving our knees, they will only get more stiff!
Overall, exercise is one of the most effective ways to manage knee arthritis, but we have to make sure we’re exercising the right way.
Try to focus on low-impact, strengthening, and flexibility exercises like the examples mentioned above.
And again, the goal is to keep the pain during exercise to a minimum.
Well, that about does it.
I hope you found this guide helpful and if you have any questions or comments about knee exercises, just leave ’em below and I’ll get back to you shortly.
