Health
Top Exercises to Ease Knee Osteoarthritis
Health Points
- Aerobic exercise is most effective for knee osteoarthritis pain relief and mobility.
- Low-impact activities like cycling and swimming are gentler on joints than walking.
- Indoor exercise options help maintain activity levels during colder months.
New research highlights that aerobic exercise stands out as the best choice for managing knee osteoarthritis pain and supporting joint function. Low-impact routines, such as cycling and swimming, offer mobility benefits with less strain on sensitive knees.
“We kept seeing guidelines say, ‘Exercise is a core treatment for knee osteoarthritis,’ but very little clarity on which exercise to prioritize,” says Bin Wang, PhD, an orthopedic surgery professor involved in the study.
Analysis from over 200 clinical trials confirms that aerobic activities relieve pain, improve movement, and boost short- and mid-term quality of life. Mind-body practices like yoga and tai chi, along with strength and neuromotor exercises, also offer supportive benefits for function and gait.
“Movement is good, and low-impact exercises are even better because they don’t cause the cartilage to wear out while hydrating the joints,” says Joseph J. Ciotola, MD.
Doctors recommend choosing activities that are gentle on the knees. Swimming and cycling are especially well-suited for those managing osteoarthritis, while walking remains helpful but can add more pressure to the joints.
“An indoor recombinant bike is usually what I recommend because it burns calories, helps strengthen the quads and is a little easier on the body,” says Dr. Ciotola.
If heading outdoors in winter is tough, consider indoor pools, stationary bikes, or even classes like yoga or Pilates to keep moving and protect your knees.
Staying active is key to easing discomfort and living well with osteoarthritis—choose what feels best for your body and keep moving.
