Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise for bad knees
Exercise for bad knees
By the Exercise Explorer team. Last updated 13 November 2026.
Sore knees do not have to mean the end of exercise. For most everyday knee pain, including osteoarthritis, strong thigh muscles and regular low-impact movement are usually recommended. These are the options we rate best for bad knees.
Read this first. This is general information, not a diagnosis. If your knee pain followed an injury, or the knee is locking, giving way or swollen, see a GP or physiotherapist before starting.
The short answer
- Low-impact options such as water exercise, cycling and walking are usually easier on knees than running or jumping.
- Stronger thigh and hip muscles take load off the knee, so gentle strengthening is worth including.
- A 2026 pooled analysis found aquatic exercise gave small improvements in pain and function in people with knee or hip osteoarthritis, with low certainty.
- Mild aching is common. Sharp pain, swelling, or a knee that gives way is a reason to stop and get advice.
The best low-impact exercises for bad knees
Aqua Aerobics
Group exercise to music in a pool.
Lap Swimming
Pool lengths using one or more strokes.
Resistance Band Training
Full-body workouts with elastic bands.
Tai Chi
Slow, flowing movements for balance and calm.
Water Walking
Walking in chest-deep water for gentle resistance.
Stationary Bike
Seated cycling at the gym or at home.
Physio Rehab Programme
Therapist-prescribed exercises after injury or surgery.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
Short, regular walks on flat ground. Build up slowly and wear cushioned, supportive shoes.
30 min × 5/wkEffort ●○○○○Free - 2Aqua AerobicsModerate evidence
A led class in water. Good for building leg strength with no impact.
45 min × 2/wkEffort ●●○○○Low cost - 3Lap SwimmingModerate evidence
No impact on the knees. Breaststroke kick can irritate some knees, so try front crawl or backstroke if it does.
40 min × 3/wkEffort ●●●○○Low cost - 4Resistance Band TrainingModerate evidence
Gentle strengthening for the thighs and hips, such as seated leg extensions and sidesteps.
30 min × 3/wkEffort ●●○○○Low cost - 5Tai ChiModerate evidence
Slow, controlled movement that builds leg strength and balance.
45 min × 3/wkEffort ●○○○○Low cost - 6Water WalkingLimited evidence
Chest-deep water holds up most of your weight, so the knees are unloaded.
30 min × 3/wkEffort ●○○○○Low cost - 7Stationary BikeLimited evidence
A smooth, supported way to move the knee through its range. Set the saddle so the knee is slightly bent at the bottom.
30 min × 3/wkEffort ●●○○○Low cost - 8Physio Rehab ProgrammeLimited evidence
If knee pain is ongoing, or followed an injury or operation, a physiotherapist can tailor a plan.
30 min × 5/wkEffort ●○○○○Moderate cost
What to avoid or go slowly with
- Deep squats and lunges while the knee is painful. Smaller ranges are fine.
- Running, jumping and twisting sports during a flare. Return to them gradually when things settle.
- Long downhill walks and many stairs on a sore day.
- Pushing through sharp pain or ignoring swelling.
- Increasing time and effort too quickly. Add small amounts at a time.
How to get fit with bad knees: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 10-minute flat walk.
- Day210 minutes of gentle seated leg lifts and straight-leg raises.
- Day310 minutes on a stationary bike with low resistance, or water walking.
- Day4Rest or gentle stretching.
- Day5Repeat Day 2 and add sit-to-stand from a chair, a few repeats.
- Day6A 15-minute walk, or a gentle swim.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: how did your knees feel the next day?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- A hot, red, swollen knee with a fever
- A knee you cannot put weight on or straighten after an injury
- Chest pain or severe breathlessness while exercising
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- A knee that locks, catches or gives way.
- Swelling that appears after exercise and does not settle.
- Knee pain after a fall, twist or blow.
- Pain that is getting worse, or has lasted more than a few weeks.
- Pain at night or when resting.
What the research says
A 2026 pooled analysis of 12 randomised trials (1,057 people with overweight or obesity and knee or hip osteoarthritis) found that aquatic exercise gave small improvements in pain and physical function. The certainty of the evidence was low.
A 2022 pooled analysis of cohort studies linked muscle-strengthening activity to lower risk of death and of major long-term conditions. It was not specific to knees.
We did not find knee-specific trials of cycling or walking that we had read in full. They are included because they are low impact and widely recommended.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
What is the best exercise for bad knees?
There is no single best one. Water exercise, cycling, walking and gentle leg strengthening are common choices, and the best one is the one you can do comfortably and keep doing.
Is walking good for bad knees?
For most people with knee pain, yes. Choose flat ground and supportive shoes, build up gradually and stop if the pain becomes sharp.
Is cycling good for knee pain?
Many people find it comfortable because it is smooth and low impact. Make sure the saddle is high enough, and use low resistance at first.
Should I avoid squats with bad knees?
Deep squats can irritate a painful knee. Smaller ranges, such as sitting down to and standing up from a chair, are a gentler start.
Can I run with knee pain?
It depends on the cause. If running hurts, try low-impact options for now and see a GP or physiotherapist if the pain persists.
How do I strengthen weak knees?
Strengthening the thighs and hips with light, controlled exercises, such as straight-leg raises and sit-to-stands, is a standard approach. A physiotherapist can tailor it.
When should I see a doctor about knee pain?
See a GP if your knee locks, gives way, swells, hurts after a fall or twist, or if pain has lasted more than a few weeks.
Sources
- Effects of aquatic exercise on pain and physical function in overweight/obese patients with lower limb osteoarthritis: a systematic review and meta-analysis. Frontiers in Physiology, 2026. doi.org/10.3389/fphys.2026.1864401
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 2022. doi.org/10.1136/bjsports-2021-105061