Knee osteoarthritis (OA) – a leading cause of knee pain and stiffness – affects people from retired older adults to veteran athletes with decades of wear on their joints. The good news is that exercise is medicine for knee arthritis. In fact, emerging research from 2023–2025 pinpoints which exercises offer the greatest pain relief and mobility gains for achy knees. This article reviews the latest scientific findings on knee-friendly workouts and complementary strategies (like physical therapy, weight loss, diet, and supplements) to help you stay active and pain-free. A professional yet motivational look at the evidence will empower you to take proactive steps toward healthier knees.
Aerobic Exercise: The Top Choice for Knee Arthritis Relief
Scientists have found that aerobic exercises such as walking, cycling, or swimming are the most effective for easing knee OA pain and improving movement scitechdaily.com. In a 2025 analysis published in The BMJ (covering 217 clinical trials and over 15,000 patients), aerobic workouts consistently delivered the greatest benefits for knee arthritis symptoms. Compared to other exercise types, moderate-intensity cardio activities yielded superior pain reduction and better knee function in both the short and long term. In fact, by the 12-week mark, brisk walking or cycling doubled the improvement in knee function seen with strength training and cut pain scores significantly more (over a full standard deviation more relief than no exercise), newatlas.com. Aerobic exercise had about a 70% probability of being the single best intervention overall across pain, mobility, and quality-of-life outcomes.
Why are activities like walking, bicycling, or swimming so effective? Aerobic exercise gets your legs moving rhythmically and your heart rate up, which not only strengthens the muscles around the knee but also releases endorphins and improves circulation to the joint. This leads to reduced stiffness and pain. Notably, all exercise types studied were found to be safe and did not worsen arthritis, but aerobic training stood out as the clear leader for symptom relief, newatlas.com. For these reasons, experts now recommend making aerobic activity the foundation of knee OA treatment, supplemented by other exercises as needed.
Getting started: You don’t need to run marathons; consistency is more important than intensity. Even a modest routine – such as 45 minutes of brisk walking per week – can improve knee function in adults with arthritis, health.harvard.edu. Aim to build up toward the standard goal of 150 minutes per week of moderate activity, but remember that any movement is better than none. If high-impact exercise like jogging is too painful, opt for low-impact cardio: try walking on flat ground, using a stationary bike, or doing water aerobics. Over time, regular aerobic exercise will help ease pain, increase your walking endurance, and boost confidence in your knee. “Patients should engage regularly in structured aerobic activities, such as walking, cycling, or swimming, to optimize symptom management,” researchers advise. If knee pain or other limitations make standard cardio difficult, don’t worry – alternative forms of activity can still help, as we’ll explore below.
Strength Training Builds Support for the Knee
While aerobic exercise is key, strengthening the muscles around the knee is another proven way to reduce arthritis pain and improve stability. When you strengthen your quadriceps, hamstrings, glutes, and calf muscles, these stronger muscles absorb more impact and take stress off the knee joint. Resistance training – using body weight, bands, or light weights – can thereby alleviate pain and protect the joint from further damage. Multiple clinical trials show that strength training improves knee pain, function, and quality of life in people with knee OA jamanetwork.com. In the large 2025 review, strength-focused programs yielded meaningful improvements in physical function (especially at mid-term follow-ups). Although strengthening exercises didn’t cut pain as much as aerobics in that analysis, they still provided significant benefits and are highly recommended as part of a well-rounded regimen, newatlas.com.
Common knee-friendly strength exercises include:* straight-leg raises*, seated knee extensions with a resistance band, wall squats (or chair sit-to-stands), and step-ups on a low platform. Focus on high repetitions with light resistance to build endurance and support around the joint. Two to three days per week of leg strengthening can markedly improve joint stability. For example, one study found that a 12-week yoga program (emphasizing muscle strengthening and flexibility) was just as effective as standard strength-training exercises in reducing knee pain and stiffness. This highlights that there are many ways to build strength – from traditional gym workouts to yoga or Pilates – so you can choose what you enjoy and stick with it. Strength training, combined with aerobic work, helps ensure strong muscles, better joint alignment, and greater knee stability, which all translate to less pain during daily activities.
Aquatic Exercise for Low-Impact Relief
For individuals whose knee pain is aggravated by weight-bearing exercise (for example, those with more severe arthritis or athletes recovering from injury), aquatic exercise is an ideal solution. Exercising in water – such as swimming laps, water aerobics classes, or even aquatic cycling – allows you to get an aerobic workout without putting stress on the knee joints. The buoyancy of water supports a portion of your body weight, greatly reducing impact, while the warmth of a pool can soothe joint stiffness. Research confirms that hydrotherapy (water-based exercise) significantly reduces knee pain and improves function, and is especially effective for relieving pain at rest, newatlas.com. In a 2025 network meta-analysis comparing 12 non-drug therapies for knee OA, hydrotherapy ranked among the top treatments, second only to knee braces, and even ahead of land-based exercise in some pain measures. Water workouts can be a game-changer for those who struggle with traditional exercise – they allow you to maintain and even build fitness without aggravating your knees.
Many community centers and YMCAs offer “arthritis exercise” pool classes, which typically involve gentle aerobic moves, stretching, and strength exercises in chest-deep water. Even simply walking or jogging laps in the pool can help. Aquatic exercise is so effective that sports medicine experts often have athletes with knee injuries do pool running or swimming to stay in shape while healing. If you have access to a pool, consider adding 1–2 days of aquatic activity to your weekly routine. Studies show that combining land and water exercise can improve pain and function more than land exercise alone. Plus, many people find moving in water less painful and more fun, which can build exercise confidence. Remember: the goal is to keep moving in some way – and water offers a joint-friendly environment to do so.
Mind-Body Exercises Improve Flexibility and Balance
Don’t overlook mind-body exercises like yoga and tai chi as part of your knee arthritis management. These gentle practices focus on flexibility, balance, and mindful movement, which can reduce pain and improve how well you move. Yoga, for example, incorporates stretching and strengthening poses that increase joint range of motion and muscle tone. In a recent randomized trial, a 12-week yoga program led to significant improvements in knee pain, stiffness, and function – and was found non-inferior to standard strength training for knee OA relief. Tai chi, an ancient Chinese low-impact exercise, has also been shown in prior research to relieve knee OA pain and improve function, on par with standard physical therapy exercises in some cases. These activities work in part by improving your balance and gait (making falls or missteps less likely) and by reducing stress, which can amplify pain, through mindful breathing and relaxation.
Experts suggest using mind-body exercises as a complement to aerobic and strengthening routines. For instance, on rest days from more intense workouts, you might do a 30-minute gentle yoga session focused on hip and leg stretches. Not only can this ease joint stiffness, but it also helps maintain long-term comfort and consistency in your exercise routine, newatlas.com. Tai chi classes geared toward arthritis are widely available and are particularly popular among older adults – the slow, flowing movements can be adapted to any fitness level (even done seated, if needed). The evidence indicates that mind-body exercises can boost short-term function and confidence in movement. While they may not eliminate pain single-handedly, they are excellent additions that improve flexibility, posture, and mental well-being. Over time, incorporating yoga or tai chi can help you move more freely and with less pain in your day-to-day life.
Physical Therapy and Supportive Aids
A physical therapist adjusts a knee brace on a patient. Knee braces can help stabilize the knee and reduce pain by providing support, making it easier to stay active. Physical therapy plays a critical role in knee arthritis care by developing personalized exercise programs and providing hands-on treatments. A licensed physical therapist can assess your strength, flexibility, and gait to create a tailored regimen of stretches and strengthening moves that target your specific weaknesses or imbalances. This personalization is important – research shows exercise is especially effective when individualized and done consistently. Your therapist will ensure you learn proper form to protect your knees (for example, how to squat or climb stairs without overstressing the joint). They can also incorporate beneficial therapies like balance training, manual therapy (joint mobilizations), or therapeutic massage to further reduce pain and improve range of motion.
In addition to exercise guidance, physical therapists often recommend assistive devices or modalities to enhance your results. A great example is the knee brace: in one 2025 review, the humble knee brace was actually the #1 ranked non-drug therapy for knee OA, outperforming even exercise alone in reducing pain and stiffness newatlas.com. A brace (available in sleeve form or with hinges for more support) can unload pressure from the knee and give you stability, allowing you to walk farther or exercise with less discomfort. Orthotic shoe insoles are another tool – while simple shoe inserts are not a cure, some people get relief from special insoles that improve knee alignment. Your therapist might also employ TENS (transcutaneous electrical nerve stimulation) or ultrasound therapy during sessions; evidence for these is mixed (studies suggest ultrasound has minimal benefit), but they may provide temporary pain relief for some individuals. The bottom line is that working with a knowledgeable physical therapist can accelerate your progress. They will help keep you accountable and adjust your exercise plan as you improve, and they’ll teach you strategies to protect your knees during daily activities or sports. Think of PT as coaching for your joints – an investment in moving better and hurting less.
Weight Loss and Anti-Inflammatory Diets
Maintaining a healthy weight is one of the most effective ways to reduce knee arthritis pain. Excess body weight puts added stress on the knee joints – roughly 4 extra pounds of pressure for each pound of body weight – so losing even a modest amount can lead to noticeable relief. Clinical studies have shown that losing just 5–10% of your body weight can yield significant improvements in knee pain and function nature.com. For example, if a person at 200 pounds loses 10–20 pounds, they can expect less knee load and often less pain when walking or climbing stairs. In fact, one long-term study found that women who lost 11 pounds (~5 kg) cut their risk of developing knee OA in half over 10 years, jrheum.org. For those already with arthritis, weight loss remains beneficial: a recent 2025 meta-analysis of diet interventions in OA found that reducing calorie intake and shedding about 3.2 kg (7 lbs) led to significant pain relief and better physical function in knee OA patients. By contrast, simply eating a healthier diet without weight loss (for instance, switching to a Mediterranean diet) did not significantly improve knee pain in that analysis. This suggests that the key dietary factor is achieving weight loss, which reduces inflammation from fat tissue and mechanical strain on the joints.
That said, what you eat can still make a difference in how you feel. Many doctors encourage an anti-inflammatory diet to support overall joint health. This typically means eating more fruits, vegetables, whole grains, nuts, fatty fish (rich in omega-3s), and healthy fats (like olive oil), while cutting back on processed foods, sugar, and saturated fats. These dietary choices may help lower systemic inflammation and possibly ease arthritis symptoms over time. There is growing interest in whether certain diets – e.g., a Mediterranean diet or a plant-based diet – could directly improve arthritis outcomes. Thus far, the evidence is still emerging (the 2025 review noted specific diet patterns show promise but need further study, nature.com). However, we do know that diet and exercise together are the optimal combo for knee OA management. In trials, patients on a diet-and-exercise program (focusing on weight loss) have reported greater pain reduction and improved function than those doing exercise alone. So, if you are overweight, pair your exercise routine with a sensible nutrition plan to gradually lose excess pounds. Not only will your knees feel better, but your heart, blood pressure, and overall health will benefit too – a win-win for healthy aging.
Supplements: Glucosamine, Turmeric, and Other Aids
Many people managing knee arthritis explore supplements like glucosamine, chondroitin, or turmeric in hopes of extra pain relief. It’s important to have realistic expectations with these remedies – and to know what the latest science says. Glucosamine and chondroitin, compounds found naturally in cartilage, have been popular for decades as “joint supplements.” While some early studies suggested they might help rebuild cartilage or reduce pain, more recent large research reviews have largely debunked strong benefits. For instance, a 2022 analysis of eight high-quality studies (nearly 4,000 patients) found no convincing evidence that glucosamine or chondroitin supplements significantly reduce knee OA pain or improve joint function health.harvard.edu. A 2023 systematic review specifically looked at adding glucosamine and chondroitin to an exercise program – and found it provided no additional benefit: patients who exercised plus took the supplements fared no better in pain or mobility than those who just exercised pagepressjournals.org. The consensus among experts is that glucosamine may help a subset of patients (likely those with mild arthritis), but overall, it performs about the same as a placebo for knee OA. The supplements are generally safe for most people, so some individuals still choose to try a 2–3 month trial to see if they notice improvement. If you do not feel a difference after a few months, it’s probably not worth continuing. Always discuss with your doctor, especially if you take blood thinners (glucosamine can interact with warfarin).
On a more positive note, turmeric (and its active ingredient curcumin) has emerged as a supplement with some evidence for pain relief in arthritis. Turmeric is a natural anti-inflammatory spice. A number of recent studies and meta-analyses suggest that curcumin extracts can modestly reduce knee osteoarthritis pain compared to a placebo. In fact, a 2025 systematic review concluded that all tested turmeric preparations significantly improved knee pain scores versus placebo, although the certainty of evidence was low bmccomplementmedtherapies.biomedcentral.com. Some trials have even found turmeric’s pain-relieving effect comparable to ibuprofen in mild knee arthritis, without the side effects of NSAIDs. If you choose to use turmeric/curcumin, look for a high-quality product (with good bioavailability, as curcumin is hard to absorb – formulations with black pepper extract [piperine] or nanoparticle technology may be more effective). Other supplements that have been studied for knee OA include omega-3 fish oil, vitamin D, collagen, and SAM-e. The results are mixed, but omega-3 fatty acids may help some by reducing inflammation, and vitamin D is only helpful if you are deficient. Always consult a healthcare provider before starting a new supplement to ensure it’s appropriate for you and won’t interfere with your medications.
Bottom line: Supplements are adjuncts – none are proven cure-alls for arthritis. You might consider a cautiously optimistic trial of glucosamine or turmeric to see if you’re a responder, but the cornerstone of pain relief will still be exercise, physical therapy, weight management, and doctor-prescribed treatments.
Embrace Movement: Take Charge of Your Knee Health
Living with knee arthritis can be challenging, but the latest research offers a hopeful message: you have the power to reduce your pain and stiffness through targeted exercise and lifestyle changes. Aerobic activities like walking or cycling, strength training exercises, and flexibility workouts can work together to dramatically improve your knee function and comfort newatlas.com. Supporting those efforts with weight loss (if applicable), a healthy diet, and smart use of therapies or supplements gives you an even better chance of success. The key is to start moving and keep moving – gently and consistently. Listen to your body and pace yourself (some muscle soreness is normal, but sharp joint pain is a sign to modify activity). Set achievable goals: for example, begin with a 15-minute walk three times a week and gradually increase duration, or try a beginner’s yoga class once a week for a month. Celebrate your progress, whether it’s climbing stairs with less pain or returning to a beloved sport using joint-friendly modifications.
Finally, stay proactive and positive. Knee OA is a long-term condition, but it doesn’t have to control your life. By incorporating the evidence-based exercises and strategies outlined above, you can build stronger knees, reduce pain, and maintain an active lifestyle. Many older adults and athletes with knee arthritis find that, with the right exercise regimen, they can continue doing the activities they love – be it golfing, cycling, playing with grandkids, or simply walking the dog each morning – without being sidelined by knee pain. Always consult your doctor or a physical therapist if you’re unsure how to begin; they can help tailor a program to your needs and ensure you exercise safely. With persistence and a positive mindset, you’ll likely find that movement truly is the best medicine for knee arthritis. Your knees will thank you for it!
