Table of ContentsView AllTable of ContentsExercise BenefitsExercises for Knee PainPrecautions
Table of ContentsView All
View All
Table of Contents
Exercise Benefits
Exercises for Knee Pain
Precautions
You may be wondering how to exercise with bad knees to lose weight. Whether you have arthritis, a knee injury, or another cause ofknee pain, there are still plenty of exercises you can do to lose weight while also improving knee pain and overall fitness.
Practicing a combination of cardio andweight-bearing exercisesis essential for relieving knee pain. The best exercises for knee pain and weight loss include stretching, strength training, and low-impact cardio workouts like cycling and swimming.
This article takes a closer look at how to exercise with bad knees to lose weight and relieve knee pain. It covers thebenefits of exercisefor arthritis,injury rehabilitation, and other causes of knee pain, and includes tips for exercising safely with bad knees.
Verywell / Laura Porter
Check In With Your Healthcare ProviderCheck with your healthcare provider about any knee pain before starting an exercise program.
Check In With Your Healthcare Provider
Check with your healthcare provider about any knee pain before starting an exercise program.
Benefits of Exercise for Bad Knees
The American Heart Association (AHA) recommends getting at least 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous exercise per week.
At least two days per week should involve moderate- to high-intensity strength training, such as resistance or weights, the AHA says.
You need both cardio exercise and strength training to relieve knee pain, lose weight, and maintain a healthy fitness level. Here’s why they’re important:
Relieves Knee Pain
It may seem counterintuitive to exercise your knees when they are in pain. However, practicing aerobic (cardio) and weight-bearing exercises is essential for relieving knee pain and preventing it in the future.
According to research:
A 2018 study shows that physical activity for arthritic knee pain often results in better outcomes than medications, injections, and surgery.Another benefit is that exercise therapy doesn’t pose the risk of serious harm like other treatments, such as pain medications and surgery.
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Improves Fitness
Physical fitness is more than just the strength of your muscles. It involves the fitness of your heart, lungs, and muscles, both individually, and as an integrated unit that works together to keep you healthy.
In addition to helping you stay healthy, energetic, and independent as you age, regular exercise:
Physical activity falls into four basic categories: endurance, strength, balance, and flexibility training, each of which is vital for overall fitness.
Regardless of your age or activity level, research shows that it’s never too late to improve your health and fitness with exercise.
Weight Loss
A healthy diet and regular exercise are two of the most important elements of an effective weight loss strategy.
Excessive abdominal weight increases the risk of type 2 diabetes mellitus, cardiovascular disease, non-alcoholic fatty liver disease, certain cancers, and numerous other diseases.Furthermore, reducing the weight load on your knees can ease pain and help your knees heal.
It can take significant exercise to lose weight, and you may not notice the difference right away. But, even when it does not seem like you are losing weight, exercise still increases muscle mass, reduces fat, and improves cardiovascular fitness.
Diet and Exercise for Arthritis
Best Exercises for Bad Knees
Your personal goals will determine the types of exercises you choose. For example, if you have knee pain but your primary goal is to lose weight, your workout routine may look different compared to someone whose primary goal is to relieve knee pain.
Regardless, your weekly routine should include both cardio and weight-bearing exercises to improve your fitness and overall health.
Exercises to Lose Weight and Improve Fitness
Most forms of aerobic exercise are effective for weight loss when done with moderate intensity. However, some high-impact exercises, like long-distance jogging or running up stairs, will be too stressful on bad knees, no matter how lightly you do them.
If you have bad knees but want to lose weight, choose low-impact exercises that you can do with moderate aerobic intensity. These exercises will still burn fat and get your heart pumping without stressing your knees.
The following workouts are great choices:
Walkinglubricates the joints, burns calories, and aids in weight loss. Walking also increases blood flow to tight muscles and helps strengthen the muscles surrounding your knee. Longer, slower walks are more knee-pain friendly.
Cyclingis a safe, overall workout for people with knee pain. Cycling provides aerobic and strengthening benefits. It promotes range of motion and targets the quadriceps muscles. The peddling strengthens the hamstrings and glutes as well.
Water exercises, includingswimming, jogging in water, and water aerobics, are go-to exercises that can help strengthen knee muscles. The buoyancy of the water allows you to exercise without putting pressure on your joints. A 2016 study showed that regular swimming exercise reduced joint pain and stiffness associated with osteoarthritis and improved muscle strength and functional capacity in middle-aged and older adults.
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Exercises to Relieve Knee Pain
The muscles above, below, and around your knee have a direct influence on knee pain. If the muscles are too weak—or too tight—they won’t be able to support your knee properly.
Some muscles are particularly important, like the hip muscles, hamstrings, and quadriceps—three muscle groups that provide crucial knee support.
If your primary goal is to relieve knee pain, opt for a combination of low-impact aerobic exercises and strength training.Workouts to considerinclude:
Strength trainingiscritical for improving knee function.Weight machines—such as the seated knee extension—help strengthen the muscles. You can also use body weight in place of weight machines. Straight leg raises and squats or modified squats, are some good exercises for knees.
Stretchesprevent the knee and leg muscles from becoming too tight, which can contribute to knee pain.Stretches that help the knee and surrounding muscles include knee quadriceps stretch and standing hamstring stretch.
Yoga andpilatesare low-impact exercises that simultaneously stretch and strengthen the knee. They are proven beneficial for increasing overall knee strength without overextending the joints.
Tai chiis an internal martial art commonly used to treat chronic pain disorders, including knee osteoarthritis. Studies show that Tai Chi effectively improves knee pain, physical function, mood, and overall quality of life. The practice involves slow, gentle movements, poses, meditation, and controlled breathing.
Elliptical trainingprovides a low-impact aerobic workout, thanks to the fluid, gliding motion of its pedals. Unlike running on treadmills, elliptical training won’t stress your knees.And, since your feet stay in contact with the machine, elliptical training is ideal for people who enjoy running but are managing knee instability.
Rowing machinesare another low-impact exercise that provides all-in-one strength and resistance training. Stationary rowing strengthens the muscles that support your knees, particularly the quadriceps. Since rowing machines are low to the ground, they are also a safe option for people with balance problems.
A 2019 study showed that weak quadriceps are universal in people with knee osteoarthritis and may be a modifiable risk factor.
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Physical Therapy
The goal ofphysical therapy(PT) is to alleviate pain and improve mobility associated with various knee ailments. Throughout PT, you can expect to learn low-impact exercises and stretches that:
Your physical therapist can also suggest modalities, such as heat, ice, or massage to ease the pain.
All of these treatments are designed not to aggravate knee pain in the process. You will see your physical therapist, sometimes several times a week, and have exercises and stretches to do at home between appointments.
While exercise is great for pain relief and knee strength, it’s important to do the right exercises or you can end up doing more harm than good. Here are a few pointers:
Finally, you should start exercising slowly and gradually build up to increasing weight, duration, or reps.
Don’t ignore pain. Pain is a sign you should stop the exercise you’re doing. And don’t overdo it. Overdoing exercise can cause a setback to recovery.
Summary
Cardio and weight-bearing exercises are important for all people, particularly for those who wish to lose weight, relieve knee pain, or do both at the same. A variety of exercises, including cycling, swimming, and rowing, are proven to strengthen and stabilize the knee while also relieving knee pain over time.
If you have a medical problem like osteoarthritis or are recovering from a knee injury, consult with a healthcare provider or physical therapist before trying new exercises. Depending on the cause of your knee pain, your provider may recommend a particular set of exercises for you.
20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Zeng CY, Zhang ZR, Tang ZM, Hua FZ.Benefits and mechanisms of exercise training for knee osteoarthritis.Front Physiol. 2021 Dec;12(1):1-6. doi:10.3389/fphys.2021.794062American Heart Association.American Heart Association recommendations for physical activity in adults and kids.Tarantino D, Theysmans T, Mottola R, Verbrugghe J.High-intensity training for knee osteoarthritis: A narrative review.Sports. 2023 Apr;11(4):91. doi:10.3390/sports11040091Exercise is essential for osteoarthritis: The many benefits of physical activity.J Orthop Sports Phys Ther.2018 May;48(6):448. doi:10.2519/jospt.2018.0507MIT Medical.What is physical fitness?.World Health Organization.Physical activity.Harvard Health Publishing.It’s not too late to get in better shape.Jensen Kolnes K, Houborg Petersen M, Lien-Iversen T, Højlund K, Jensen J.Effect of exercise training on fat loss—energetic perspectives and the role of improved adipose tissue function and body fat distribution.Front Physiol. 2021 Sep;12(1):1-14. doi:10.3389/fphys.2021.737709Jensen Kolnes K, Houborn Petersen M, Lien-Iversen T, Højlund K, Jensen J.Effect of exercise training on fat loss—energetic perspectives and the role of improved adipose tissue function and body fat distribution.Front Physiol. 2021 Sep;12(1):1-14. doi:10.3389/fphys.2021.737709Harvard T.H. Chan School of Public Health.Walking for exercise.Luan L, Bousie J, Pranata A, Adams R, Han J.Stationary cycling exercise for knee osteoarthritis: A systematic review and meta-analysis.Clin Rehabil. 2021 Apr;35(4):522-533. doi:10.1177/0269215520971795Alkatan M, Baker JR, Machin DR, et al.Improved function and reduced pain after swimming and cycling training in patients with osteoarthritis.J Rheumatol. 2016;43(3):666-672. doi:10.3899/jrheum.151110.Harvard Health Publishing.Take control of your knee pain.NYU Langone Health.Lifestyle changes for rheumatoid arthritis.Guo G, Wu B, Xie S, et al.Effectiveness and safety of Tai chi for chronic knee osteoarthritis.Medicine (Baltimore). 2022 Jan;101(2):e28497. doi:10.1097/MD.0000000000028497Harvard Health Publishing.The best types of exercise when you have hip or knee pain.Carson S, Sayre E, Guermazi A, et al.Quadriceps weakness and risk of knee cartilage loss seen on magnetic resonance imaging in a population-based cohort with knee pain.J Rheumatol. 2019 February;46(2):198-203. doi:10.3899/jrheum.170875American Academy of Orthopaedic Surgeons.Knee conditioning program.Harvard Health Publishing.Tips for choosing walking shoes.American Heart Association.Warm up, cool down.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Zeng CY, Zhang ZR, Tang ZM, Hua FZ.Benefits and mechanisms of exercise training for knee osteoarthritis.Front Physiol. 2021 Dec;12(1):1-6. doi:10.3389/fphys.2021.794062American Heart Association.American Heart Association recommendations for physical activity in adults and kids.Tarantino D, Theysmans T, Mottola R, Verbrugghe J.High-intensity training for knee osteoarthritis: A narrative review.Sports. 2023 Apr;11(4):91. doi:10.3390/sports11040091Exercise is essential for osteoarthritis: The many benefits of physical activity.J Orthop Sports Phys Ther.2018 May;48(6):448. doi:10.2519/jospt.2018.0507MIT Medical.What is physical fitness?.World Health Organization.Physical activity.Harvard Health Publishing.It’s not too late to get in better shape.Jensen Kolnes K, Houborg Petersen M, Lien-Iversen T, Højlund K, Jensen J.Effect of exercise training on fat loss—energetic perspectives and the role of improved adipose tissue function and body fat distribution.Front Physiol. 2021 Sep;12(1):1-14. doi:10.3389/fphys.2021.737709Jensen Kolnes K, Houborn Petersen M, Lien-Iversen T, Højlund K, Jensen J.Effect of exercise training on fat loss—energetic perspectives and the role of improved adipose tissue function and body fat distribution.Front Physiol. 2021 Sep;12(1):1-14. doi:10.3389/fphys.2021.737709Harvard T.H. Chan School of Public Health.Walking for exercise.Luan L, Bousie J, Pranata A, Adams R, Han J.Stationary cycling exercise for knee osteoarthritis: A systematic review and meta-analysis.Clin Rehabil. 2021 Apr;35(4):522-533. doi:10.1177/0269215520971795Alkatan M, Baker JR, Machin DR, et al.Improved function and reduced pain after swimming and cycling training in patients with osteoarthritis.J Rheumatol. 2016;43(3):666-672. doi:10.3899/jrheum.151110.Harvard Health Publishing.Take control of your knee pain.NYU Langone Health.Lifestyle changes for rheumatoid arthritis.Guo G, Wu B, Xie S, et al.Effectiveness and safety of Tai chi for chronic knee osteoarthritis.Medicine (Baltimore). 2022 Jan;101(2):e28497. doi:10.1097/MD.0000000000028497Harvard Health Publishing.The best types of exercise when you have hip or knee pain.Carson S, Sayre E, Guermazi A, et al.Quadriceps weakness and risk of knee cartilage loss seen on magnetic resonance imaging in a population-based cohort with knee pain.J Rheumatol. 2019 February;46(2):198-203. doi:10.3899/jrheum.170875American Academy of Orthopaedic Surgeons.Knee conditioning program.Harvard Health Publishing.Tips for choosing walking shoes.American Heart Association.Warm up, cool down.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Zeng CY, Zhang ZR, Tang ZM, Hua FZ.Benefits and mechanisms of exercise training for knee osteoarthritis.Front Physiol. 2021 Dec;12(1):1-6. doi:10.3389/fphys.2021.794062American Heart Association.American Heart Association recommendations for physical activity in adults and kids.Tarantino D, Theysmans T, Mottola R, Verbrugghe J.High-intensity training for knee osteoarthritis: A narrative review.Sports. 2023 Apr;11(4):91. doi:10.3390/sports11040091Exercise is essential for osteoarthritis: The many benefits of physical activity.J Orthop Sports Phys Ther.2018 May;48(6):448. doi:10.2519/jospt.2018.0507MIT Medical.What is physical fitness?.World Health Organization.Physical activity.Harvard Health Publishing.It’s not too late to get in better shape.Jensen Kolnes K, Houborg Petersen M, Lien-Iversen T, Højlund K, Jensen J.Effect of exercise training on fat loss—energetic perspectives and the role of improved adipose tissue function and body fat distribution.Front Physiol. 2021 Sep;12(1):1-14. doi:10.3389/fphys.2021.737709Jensen Kolnes K, Houborn Petersen M, Lien-Iversen T, Højlund K, Jensen J.Effect of exercise training on fat loss—energetic perspectives and the role of improved adipose tissue function and body fat distribution.Front Physiol. 2021 Sep;12(1):1-14. doi:10.3389/fphys.2021.737709Harvard T.H. Chan School of Public Health.Walking for exercise.Luan L, Bousie J, Pranata A, Adams R, Han J.Stationary cycling exercise for knee osteoarthritis: A systematic review and meta-analysis.Clin Rehabil. 2021 Apr;35(4):522-533. doi:10.1177/0269215520971795Alkatan M, Baker JR, Machin DR, et al.Improved function and reduced pain after swimming and cycling training in patients with osteoarthritis.J Rheumatol. 2016;43(3):666-672. doi:10.3899/jrheum.151110.Harvard Health Publishing.Take control of your knee pain.NYU Langone Health.Lifestyle changes for rheumatoid arthritis.Guo G, Wu B, Xie S, et al.Effectiveness and safety of Tai chi for chronic knee osteoarthritis.Medicine (Baltimore). 2022 Jan;101(2):e28497. doi:10.1097/MD.0000000000028497Harvard Health Publishing.The best types of exercise when you have hip or knee pain.Carson S, Sayre E, Guermazi A, et al.Quadriceps weakness and risk of knee cartilage loss seen on magnetic resonance imaging in a population-based cohort with knee pain.J Rheumatol. 2019 February;46(2):198-203. doi:10.3899/jrheum.170875American Academy of Orthopaedic Surgeons.Knee conditioning program.Harvard Health Publishing.Tips for choosing walking shoes.American Heart Association.Warm up, cool down.
Zeng CY, Zhang ZR, Tang ZM, Hua FZ.Benefits and mechanisms of exercise training for knee osteoarthritis.Front Physiol. 2021 Dec;12(1):1-6. doi:10.3389/fphys.2021.794062
American Heart Association.American Heart Association recommendations for physical activity in adults and kids.
Tarantino D, Theysmans T, Mottola R, Verbrugghe J.High-intensity training for knee osteoarthritis: A narrative review.Sports. 2023 Apr;11(4):91. doi:10.3390/sports11040091
Exercise is essential for osteoarthritis: The many benefits of physical activity.J Orthop Sports Phys Ther.2018 May;48(6):448. doi:10.2519/jospt.2018.0507
MIT Medical.What is physical fitness?.
World Health Organization.Physical activity.
Harvard Health Publishing.It’s not too late to get in better shape.
Jensen Kolnes K, Houborg Petersen M, Lien-Iversen T, Højlund K, Jensen J.Effect of exercise training on fat loss—energetic perspectives and the role of improved adipose tissue function and body fat distribution.Front Physiol. 2021 Sep;12(1):1-14. doi:10.3389/fphys.2021.737709
Jensen Kolnes K, Houborn Petersen M, Lien-Iversen T, Højlund K, Jensen J.Effect of exercise training on fat loss—energetic perspectives and the role of improved adipose tissue function and body fat distribution.Front Physiol. 2021 Sep;12(1):1-14. doi:10.3389/fphys.2021.737709
Harvard T.H. Chan School of Public Health.Walking for exercise.
Luan L, Bousie J, Pranata A, Adams R, Han J.Stationary cycling exercise for knee osteoarthritis: A systematic review and meta-analysis.Clin Rehabil. 2021 Apr;35(4):522-533. doi:10.1177/0269215520971795
Alkatan M, Baker JR, Machin DR, et al.Improved function and reduced pain after swimming and cycling training in patients with osteoarthritis.J Rheumatol. 2016;43(3):666-672. doi:10.3899/jrheum.151110.
Harvard Health Publishing.Take control of your knee pain.
NYU Langone Health.Lifestyle changes for rheumatoid arthritis.
Guo G, Wu B, Xie S, et al.Effectiveness and safety of Tai chi for chronic knee osteoarthritis.Medicine (Baltimore). 2022 Jan;101(2):e28497. doi:10.1097/MD.0000000000028497
Harvard Health Publishing.The best types of exercise when you have hip or knee pain.
Carson S, Sayre E, Guermazi A, et al.Quadriceps weakness and risk of knee cartilage loss seen on magnetic resonance imaging in a population-based cohort with knee pain.J Rheumatol. 2019 February;46(2):198-203. doi:10.3899/jrheum.170875
American Academy of Orthopaedic Surgeons.Knee conditioning program.
Harvard Health Publishing.Tips for choosing walking shoes.
American Heart Association.Warm up, cool down.
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