Knee pain can make staying active, especially doing cardio, feel impossible, but it doesn’t have to be. You may wonder what is the best cardio for knee pain? The answer: there are many low-impact workout options that can help you stay active without aggravating your knee osteoarthritis. From swimming to cycling to joint-friendly exercises, you can find a cardio routine that works for your body and helps strengthen the muscles around your knees.
10 Low-Impact Cardio Exercises for Osteoarthritis Knee Pain
Swimming and Water Aerobics
Swimming and water aerobics are excellent low-impact cardio exercises for people with arthritic or degenerated knees. The buoyancy of water reduces the impact on joints, making it easier to move and exercise without pain. Water provides resistance, which helps improve cardiovascular health and muscle strength. Additionally, there are a variety of strokes and moves that can target different muscle groups, allowing for a well-rounded workout.
Cycling (Stationary or Recumbent Bike)
Cycling, whether on a stationary or recumbent bike, is another low-impact activity that is easy on the knees. Unlike running or jumping, cycling allows for a smooth, circular motion that minimizes stress on the joints. Stationary bikes offer adjustable resistance, allowing users to gradually increase the intensity of their workout as their strength and endurance improve. Recumbent bikes provide additional back support, which can be beneficial for those with lower back pain.
Elliptical Machine
Elliptical machines provide a low-impact cardio workout that mimics the motion of running without the associated impact on the joints. These machines engage both the upper and lower body, providing a comprehensive cardiovascular workout. Most elliptical machines offer adjustable resistance and incline settings, allowing users to customize their workout to their fitness level and goals.
Modifying Cardio for Osteoarthritis Knee Pain
When finding the best workout for knees with osteoarthritis, it’s crucial to modify your workouts to minimize joint stress and prevent further damage. By making simple adjustments to your exercise for knee osteoarthritis routine, you can still enjoy the benefits of cardio without exacerbating your knee pain.
Listen to Your Body
One of the most important aspects of exercising with knee osteoarthritis is paying attention to your body’s signals. If an exercise causes sharp pain or discomfort in your knees, stop or modify the movement immediately.
Maintain open communication with your healthcare provider about your exercise routine and any changes in your osteoarthritis symptoms. They can offer guidance on modifying your workouts and provide additional tips for managing your condition through physical activity.
Incorporate Warm-Up and Cool-Down Routines
Before diving into your cardio workout, take the time to properly warm up your joints and muscles. Engage in gentle movements, such as walking or cycling at a low intensity, for 5-10 minutes to lubricate your joints and increase blood flow. This preparation can help reduce stiffness and minimize the risk of injury during your main workout.
Equally important is the cool-down phase after your cardio session. Spend a few minutes stretching your leg muscles, particularly your quadriceps, hamstrings, and calves. Maintaining flexibility can help prevent stiffness and improve overall joint health.
Warm-Up Knee Osteoarthritis Exercises
- Gentle walking or marching in place
- Heel and toe raises
- Knee circles (sitting or lying down)
- Quadriceps stretches
- Hamstring stretches
Cool-Down Knee Osteoarthritis Exercises
- Standing calf stretch
- Seated hamstring stretch
- Lying down quadriceps stretch
- Figure-four stretch (lying or seated)
- Knee-to-chest stretch

Adjust Intensity and Duration
When starting a new cardio routine with knee osteoarthritis, begin with shorter sessions at a lower intensity. Gradually increase the duration and intensity of your workouts as your fitness level improves and your knees adapt to the new demands.
Benefits of Regular Exercise for Knee Osteoarthritis
Alleviating Pain and Stiffness
Regular exercise is one of the most effective ways to manage the symptoms of knee pain and osteoarthritis. When you engage in low-impact activities like swimming, cycling, or walking, your body releases endorphins, which are natural pain relievers. These endorphins interact with receptors in your brain to reduce the perception of pain, helping you feel better both physically and mentally.
Moreover, gentle range of motion exercises for knees help to lubricate the joint by stimulating the production of synovial fluid. This viscous liquid acts as a cushion and lubricant, allowing the bones in your knee to glide smoothly past each other. As a result, you may experience less stiffness and a greater range of motion in your affected knee.
Strengthening Muscles for Joint Support
When the muscles surrounding your knee joint are weak, they cannot adequately support and stabilize the joint, leading to increased pain and instability. By incorporating strength training exercises into your routine, you can build up these crucial muscles, particularly the quadriceps, hamstrings, and hip abductors.
Stronger muscles help to absorb shock and reduce the amount of stress placed on your arthritic knee. This not only lessens pain but also decreases the risk of further joint damage. Additionally, improved muscle strength can enhance your balance and coordination, making it easier to perform daily activities and reducing the likelihood of falls.
Maintaining a Healthy Body Weight
Carrying excess body weight puts additional stress on your knee joints, exacerbating pain symptoms and increasing the risk of further joint damage. In fact, research has shown that every extra pound of body weight exerts four pounds of pressure on the knees during daily activities like walking or climbing stairs.
By engaging in regular exercise, you can burn calories and maintain a healthy body weight, which in turn reduces the burden on your arthritic knees. Even modest weight loss can significantly improve knee pain and function.

Boosting Mood and Overall Well-Being
Living with chronic knee pain can take a toll on your mental health, leading to feelings of frustration, anxiety, and depression. However, regular exercise has been shown to have powerful mood-boosting effects that can help counteract these negative emotions.
Mind-Body Exercises for Stress Relief
- Yoga: Gentle yoga styles like Hatha or Yin yoga can help reduce stress, improve flexibility, and promote relaxation.
- Tai Chi: This ancient Chinese practice combines slow, flowing movements with deep breathing and meditation to enhance balance, reduce pain, and lower stress levels.
- Guided imagery: Visualizing peaceful scenes or positive outcomes can help relax your mind and body, reducing the perception of pain.
Improved Sleep Quality
Many people with knee osteoarthritis experience difficulty sleeping due to pain and discomfort. Poor sleep quality can exacerbate pain sensitivity, create a vicious cycle of fatigue and increased pain. Regular exercise has been shown to improve sleep quality by reducing pain, promoting relaxation, and regulating sleep-wake cycles.
Engaging in moderate-intensity aerobic exercise, such as brisk walking or swimming, for at least 30 minutes per day can help you fall asleep faster, sleep more deeply, and wake up feeling more refreshed.
Embracing Joint-Friendly, Knee Osteoarthritis Exercises
Remember, the key to success is listening to your body, setting realistic goals, and finding activities you enjoy. With a consistent exercise for knee osteoarthritis routine tailored to your needs, you can reduce pain, maintain a healthy weight, and boost your overall well-being.
If knee pain is still severe with adapting these low-impact exercises, schedule a consultation with a specialist to see if Geniculate Artery Embolization might be a good option for you.
Frequently Asked Questions
Activities that can worsen knee pain include high-impact exercises like running and jumping, extended periods of sitting or standing, intense workouts without a warm-up and cool-down period, and repetitive movements such as kneeling or climbing stairs. Additionally, poor posture, excess body weight, and unsupportive footwear can contribute to increased knee discomfort.
Yes, walking is beneficial for knee osteoarthritis. It helps improve joint mobility, strengthen the muscles around the knee, manage weight, and enhance overall fitness.
Yes, you can and should do cardio with knee pain, but it’s important to choose low-impact exercises that reduce strain on your knees. Activities like swimming, cycling, and using an elliptical machine can provide effective cardiovascular benefits while minimizing stress on the joints. Always listen to your body, start with gentle exercises, and consult with a healthcare provider to tailor a routine that suits your needs.