Best Exercises for Knee Osteoarthritis
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Knee osteoarthritis (KOA) is a common condition that causes joint pain, stiffness, and reduced mobility. It often affects older adults and can make daily activities like walking, climbing stairs, or getting out of a chair difficult. While medications and surgeries are common treatments, exercise has become a popular and effective way to manage KOA symptoms.
A recent study looked at 67 clinical trials to find out which types of aerobic exercise work best for people with KOA. Here's what they discovered—and how it can help you or someone you care about.
Why Exercise Matters for Knee Osteoarthritis
Exercise helps reduce joint pain, improve flexibility, and strengthen muscles around the knee. It can also boost mood and heart health. Unlike medication, exercise doesn’t come with side effects like stomach issues or heart problems. It’s also more affordable than surgery and can be done at home or in group settings.
But not all exercises are created equal—some are more helpful than others. That’s why researchers compared 10 types of aerobic exercises to see which are most effective.
The Top Exercises for KOA Relief
After comparing all the data, the study ranked the exercises based on how well they reduced pain, improved joint stiffness, and helped people move better. Here are the winners:
Pilates: Best Overall for Joint Function
Pilates came out on top. It was the best exercise for improving movement and overall function. It focuses on controlled movements and core strength, which help support the knee joint. Many Pilates routines can be done lying down, making them gentle on painful knees.
Tip: Try a beginner Pilates class that focuses on stretching and gentle strength-building. Look for instructors with experience in rehab or joint conditions.
Tai Chi: Best for Reducing Pain
Tai Chi, a slow and flowing martial art, was the most effective at reducing pain. Its gentle movements improve balance, coordination, and relaxation. It also helps reduce inflammation in the body, which may ease joint pain.
Tip: Many community centers or online platforms offer Tai Chi classes for beginners. It’s safe for all fitness levels.
Weight-Loss Walking: Great for Mobility
This type of walking uses support (like a harness or anti-gravity treadmill) to reduce pressure on the knees. It helps improve mobility without putting too much stress on the joints.
Tip: If you can’t access special equipment, walking with supportive shoes on flat surfaces still helps. Losing weight through walking can also ease joint pressure.
Yoga and Baduanjin: Mind-Body Benefits
Yoga and Baduanjin (a traditional Chinese exercise) also ranked high. Both focus on slow, controlled movements and breathing techniques. They’re especially helpful for reducing stiffness and improving mood, which is important for people dealing with chronic pain.
Tip: Choose gentle or “restorative” yoga styles and avoid poses that put too much pressure on the knees.
Exercises to Be Cautious With
Regular walking and cycling were less effective in comparison. While they’re still good forms of exercise, they may not provide the same level of relief or joint support as Pilates or Tai Chi.
Tip: If you enjoy walking or cycling, keep doing them—but consider mixing in other exercises like Pilates or yoga for better results.
What Should You Do?
If you have knee osteoarthritis, talk to your doctor or physical therapist before starting any exercise program. Then try adding one of these top-ranked activities to your weekly routine:
- Pilates: 2–3 times a week for function and strength
- Tai Chi: Daily or as often as possible to reduce pain
- Weight-loss walking: If available, try it 2–3 times a week
- Yoga or Baduanjin: 2 times a week for flexibility and balance
Final Thoughts
Living with knee osteoarthritis doesn’t mean you have to give up movement. In fact, the right kind of movement can be your best medicine. Start slowly, listen to your body, and choose exercises that make you feel better, not worse. Based on the latest research, Pilates and Tai Chi are the most promising options—so give them a try and see how they work for you.