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The best types of exercise for knee pain

A woman and a man ride bikes off-road.

March 16, 2026—The discomfort, stiffness and limited mobility that accompanies knee arthritis is no joke. These symptoms may make you feel less inclined to exercise. After all, your knees already feel strained, so taking it easy could be good for you, right?

Not quite. It may seem counterintuitive, but research shows that regular aerobic exercise is a great therapy for knee pain. In fact, says the American Council on Exercise, a recent study in The BMJ concludes that it's probably the best way to maintain knee joint health and quality of life.

The researchers compared data from 217 controlled trials to see which type of exercise was best for knee pain. Aerobic exercise was the overall winner. It was linked to reduced pain, improved function, increased gait performance and better quality of life.

But, ACE reports, other types of exercise also offered benefits, including mind-body, neuromotor, strengthening and mixed exercise types.

5 ways exercise benefits your knees

Your body was made to move, even when you have joint pain. According to the Arthritis Foundation, exercise offers several benefits, such as:

Building up the muscles, tendons and ligaments around your knees. This protects and reduces the amount of pressure on your knee joint.

Increasing blood flow. When you're active, your heart pumps nutrient- and oxygen-rich blood through your body that helps to repair your joints and flush out damaged cells.

Lubricating the joints. The synovial membrane, a soft tissue surrounding your knees, produces fluid to help your bones move smoothly and easily. Exercise boosts synovial fluid production and reduces joint stiffness.

Lowering inflammation. Over time, chronic inflammation can damage your joints and cause pain. Cytokines, which combat inflammation, are released during exercise.

Helping you maintain a healthy weight. Exercise contributes to weight loss, which reduces the amount of pressure on your knees. It doesn't take much weight loss to achieve this benefit, says the foundation. For instance, losing just 1 pound can reduce 4 pounds of pressure on your knees.

Workouts to try

  • Walking outdoors. Stick to dirt paths rather than asphalt. Uneven trails and walking downhill may worsen knee pain.
  • Cycling. This low-impact exercise puts your knee through its full range of motion, which produces more joint-lubricating synovial fluid.
  • Water aerobics and water walking. Exercising in chest- or waist-deep water greatly reduces the amount of pressure on your joints—and it's an excellent whole-body and cardiovascular workout.
  • Running. There's a misconception that if you have knee pain, you shouldn't run. In fact, recreational running could help you avoid knee and hip replacement. Visit a running shoe store to be fitted for the right pair of shoes.
  • Yoga. Yoga is a great low-impact, muscle-strengthening exercise, and you can modify poses if you feel pain. Choose a teacher who emphasizes correct form.
  • Tai chi. This gentle martial art focuses on mind-body connection and smooth, coordinated movements. Tai chi can improve your balance, lower stress and reduce pain.

Whatever workout you choose, pick something you enjoy. You might try getting out of your comfort zone with a new activity—but not too far out of your comfort zone. It's important to listen to your body and learn the difference between everyday aches and pains, post-workout soreness, and pain that could signal an injury. Talk with your doctor about what kinds of exercise might be best for you.

Learn about more ways to treat knee pain.

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