“Is Exercise Really Safe for My Knees?”
If you’ve been diagnosed with knee osteoarthritis (OA), chances are you’ve heard conflicting advice about exercise. Maybe someone told you to “take it easy” to avoid making it worse. Or maybe you’re worried that movement will just cause more pain.
Here’s the truth: exercise is one of the most effective ways to manage knee OA—when done correctly. Research shows that movement strengthens muscles, reduces pain, and improves joint function (Fransen et al., 2015). The key is knowing what kind of exercise helps and how to do it safely. That’s where an exercise physiologist can make all the difference.
What’s Happening Inside Your Knee?
Knee OA occurs when the cartilage that cushions your knee joint wears down over time. Without this cushioning, bones can rub against each other, causing pain, stiffness, and swelling (Hunter & Bierma-Zeinstra, 2019).
- Your knee feels stiff in the morning but loosens up as you move
- Pain increases with activity but sometimes also with prolonged sitting
- You hear or feel grinding or clicking in the joint
- Walking, climbing stairs, or getting out of a chair becomes harder
Exercise can slow down this process and reduce symptoms (Goh et al., 2019).
Why Resting Too Much Can Make OA Worse
It’s natural to think that avoiding movement will protect your knees—but the opposite is true. Lack of movement can actually make knee OA worse.
- Weak muscles = more joint stress: Without strength, your knees take more of the load (Messier et al., 2013).
- Less movement = stiffer joints: Cartilage needs motion to stay nourished (Hunter & Bierma-Zeinstra, 2019).
- Weight gain = more pressure: Every extra kilogram adds pressure to the knees.
The takeaway? Moving wisely is better than not moving at all.
How Exercise Helps Knee Osteoarthritis
Regular, targeted exercise:
- Strengthens muscles around the knee (Goh et al., 2019)
- Improves flexibility and range of motion (Fransen et al., 2015)
- Boosts circulation, nourishing cartilage (Hunter & Bierma-Zeinstra, 2019)
- Reduces inflammation and stiffness (Cooney et al., 2011)
- Improves balance, lowering fall risk (Fransen et al., 2015)
Not All Exercise Is Created Equal
High-impact exercises like running or jumping may worsen knee OA. The most beneficial options are low-impact, joint-friendly exercises, such as:
- Strength training
- Gentle aerobic exercise (e.g., walking, cycling, swimming)
- Flexibility or range-of-motion exercises
But remember: the right approach depends on you. That’s why consulting an exercise physiologist is so important.
Why You Should Work with an Exercise Physiologist
Exercise physiologists are specially trained to create safe, effective programs for people with chronic conditions like OA. They can:
- Assess your mobility, strength, and pain levels
- Create a customized plan to reduce pain and protect your joints
- Teach proper form and pacing to avoid injury
- Support long-term progress and accountability
Working with a professional leads to better outcomes than going it alone (Fransen et al., 2015).
The Bottom Line: Keep Moving, But Move Smart
Exercise isn’t just safe—it’s essential. The right kind of movement can reduce pain, increase strength, and keep you doing the things you love. But it’s not about “pushing through the pain.” It’s about moving smarter, not harder.
If you’re unsure where to start, connect with an exercise physiologist. With the right guidance, you can move toward a stronger, pain-free future.
References
- Cooney, J.K., et al. (2011). Benefits of exercise in knee osteoarthritis. Rheumatology, 50(3), 473–487.
- Fransen, M., et al. (2015). Exercise for osteoarthritis of the knee: A Cochrane Review Summary. JAMA, 314(14), 1500–1501.
- Goh, S.L., et al. (2019). Exercise for pain management in knee osteoarthritis: A systematic review and meta-analysis. Scand J Med Sci Sports, 29(1), 3–15.
- Hunter, D.J., & Bierma-Zeinstra, S. (2019). Osteoarthritis. The Lancet, 393(10182), 1745–1759.
- Messier, S.P., et al. (2013). Weight loss and exercise for knee osteoarthritis. Arthritis & Rheumatism, 65(1), 5–12.
