If you're living with arthritis, it can be hard to get through the day — and sometimes, it might be tough to even think about exercise. That being said, regular exercise can actually help to soothe the symptoms of arthritis. While knee arthritis can make even simple movements feel difficult, but that doesn’t mean you should avoid activity. Gentle, well-chosen activities can strengthen muscles, improve flexibility, and even help with pain management (especially when paired with an anti-inflammatory diet).
The goal is to find exercises that are safe for your knees, adapt them to your comfort level, and make them a regular part of your routine. Below, we’ll look at effective ways to keep moving — without adding unnecessary strain.
An important note: it's always a good idea to talk with your doctor before you begin an exercise program, especially if you're new to working out or have other health conditions, like high blood pressure.
Low-impact aerobic activities
When it comes to arthritis-friendly cardio, low-impact is the way to go. These exercises get your heart pumping without pounding your knees, making them a smart option for maintaining stamina and supporting joint health. They also promote blood flow, which helps reduce stiffness and keeps the joint lubricated. You can still get a serious workout while participating in low-impact cardio — using a wearable fitness tracker can help you make sure you're getting up to your target heart rate zone.
Some knee-friendly, low-impact cardio choices include:
- Flat-surface walking – Keeping a steady pace on level ground or an indoor track keeps impact low. Pick up the speed to boost your heart rate while taking it easy on your knees.
- Swimming or water aerobics – Water supports body weight, allowing you to move freely while building strength. Your water aerobics instructor can give you tips to increase resistance without putting pressure on your knees.
- Stationary or outdoor cycling – Smooth, controlled pedaling strengthens leg muscles without sharp jolts to the joint. Changing the resistance on your stationary bike or choosing flat paths outdoors can ease the pressure on your knees.
- Elliptical trainers – These machines mimic walking but with less stress on the knees.
To get started with low-impact cardio, it's smart to take it slow. Begin with short sessions — around 10–15 minutes — and build up gradually from there. You should feel comfortably challenged, but not exhausted. Supportive, cushioned shoes can make a big difference (your doctor can recommend some options that can help support your knees and ankles while you exercise). Staying focused on your posture, keep your spine tall, and trying your best not to use support bars while you exercise can all help you take pressure off of your knees while you exercise.
Targeted strength and range-of-motion exercises
Increasing your strength and range of motion around your knees can help to support the joints as you move, lessening pain and reducing the likelihood of injury, as the muscles around the knees act like built-in shock absorbers. By strengthening the quadriceps, hamstrings, glutes, and calves, you can ease some of the pressure on arthritic joints. Range-of-motion exercises help you keep moving smoothly and prevent stiffness.
Try these exercises to increase the strength and range of motion of the muscles around the knees:
- Seated leg lifts – While sitting, straighten one leg and hold it for a few seconds before lowering slowly.
- Wall sits – With your back against a wall, bend your knees slightly and hold the position. Avoid going too low.
- Heel slides – Lying on your back, bend one knee and slide your heel toward your body, then back again.
- Bridges – Lying down with knees bent, lift your hips off the floor, tightening your core.
To stay safe during strengthening exercises, be sure to take your time. Use controlled, slow motions. Don't lock your knees, and stop if you feel pain. Give yourself plenty of time to rest between strength training sessions. Resistance training two or three times per week is plenty to help strengthen the muscles around the knees.
Exercise modifications during flare-ups
Arthritis pain often comes and goes. On tough days, the right adjustment can keep you active without making symptoms worse. Movement is still important, but it should be lighter and easier on the joints. It's important to be flexible with your workout schedule, and accept that some days, you'll need to deviate from the plan based on your symptoms.
Some adjustments you may need to make to accommodate your needs include:
- Short, spread-out sessions – Instead of a single 30-minute workout, do three 10-minute activities, spaced throughout the day with plenty of rest in between.
- Water-based movement – Pool exercises are gentle on sore joints. If you're having severe symptoms, just walking in waist-high water can take some pressure off of your knees while helping you get some meaningful movement into your day.
- Gentle stretching – Slow, controlled stretching can help you maintain mobility without pushing into pain, and can be especially helpful on days when you're struggling with symptoms.
- Isometric work – Contract muscles without moving the joint, like pressing your knee into a pillow while seated.
A reminder: If swelling increases, pause high-impact or deep-bend activities. Ice, elevation, and rest can help calm the joint. If you find that your flare-up doesn't resolve on its own, reach out to your doctor for help.
Flexibility and balance practices
Flexibility keeps the muscles around the knee loose, which can reduce discomfort. Balance exercises lower your risk of falling — an important consideration if you have joint instability.
Try these stretches to increase the flexibility of the tissues around the knees:
- Hamstring stretch – Sit at the edge of a chair, straighten one leg, and lean forward gently.
- Calf stretch – With one foot forward and the other back, bend the front knee while keeping the back leg straight.
- Quadriceps stretch – Standing with support nearby, bend one knee and bring your heel toward your glutes.
Try these moves to boost your balance:
- Single-leg stand – Stand near a countertop, lift one foot slightly, and hold. Repeat several times on both sides.
- Heel-to-toe walk – Walk in a straight line, placing one foot directly in front of the other.
- Tai Chi or gentle yoga – Both exercises promote stability and controlled movement.
Safe strength progression strategies
Progress is important, but pushing too fast can backfire with knee arthritis. The safest path is to increase difficulty in small, steady steps. If you notice that you're feeling extra tired, you're having pain, or you're feeling unsteady, it's important to listen to your body and take a step back.
Follow these tips to make sustainable progress that builds over time:
- Move from light to heavy resistance — It's better to start out with weights that are too light and move up to heavier weights than to use weights that are too heavily and end up with an injury.
- Increase reps before resistance – Add extra repetitions before raising the weight, allowing your muscles to build endurance and strength slowly.
- Avoid deep bends – Stay within a pain-free range, and only work to increase your range of motion a little bit at a time.
- Keep a log – Track exercises, sets, and how your knees feel afterward you work out. You can share this information with your doctor and other members of your care team.
Hydration and recovery tips
Your knees need care after exercise just as much as during it. Proper hydration and recovery habits can reduce soreness and improve joint function over time. Water helps keep cartilage lubricated, delivers nutrients, and supports muscle recovery. Even mild dehydration can make stiffness worse. Drink water before, during, and after activity, and aim to drink at least half of your body weight in ounces each day (for example, if you weigh 150 pounds, be sure to drink at least 75 ounces of water per day). After each workout, be sure to stretch for at least five minutes. Take at least one rest day each week. If you find that your knees feel sore, ice them for up to 20 minutes following your workouts.
How Evidation can support your fitness journey
Consistency can be tough when managing arthritis, but the right tracking tools can help you stay motivated and safe. The Evidation app is designed to help you monitor your activity, set realistic goals, and see how your efforts affect your symptoms. When you download the app, you'll be prompted to share the health information you're already tracking (for example, data from your wearable fitness tracker). Evidation will use the information you provide to find patterns and provide you with personalized, content-based insights that can help you keep moving on your fitness journey. Click here to download Evidation and learn more.
