When your knees ache, resting them feels like the obvious move. The research points the other way: the right kind of movement is one of the most effective things you can do for sore knees.
Written by Vita Globe Editorial Team | Reviewed against Cochrane evidence and ACR/Arthritis Foundation guidelines
What exercise is best for achy knees?
Low-impact activities like walking, cycling, swimming and water exercise, plus strengthening the thigh and hip muscles. A Cochrane review found high-quality evidence that exercise reduced knee osteoarthritis pain and improved function[1], and the American College of Rheumatology and Arthritis Foundation strongly recommend exercise for knee osteoarthritis[2].
Caveat: Sudden knee pain after an injury, a knee that locks or gives way, or a hot, swollen joint needs medical assessment before you start a program.
Sources: Cochrane (knee exercise) · ACR/AF guideline · NIAMS · Verified 2026-09-28
In this article
Is exercise good or bad for achy knees?
Good, in most cases. A Cochrane review of 54 trials found that land-based exercise reduced knee osteoarthritis pain by about 12 points on a 100-point scale and improved physical function, with benefits still present (though smaller) several months later[1]. No serious adverse events were reported.
The 2019 ACR/Arthritis Foundation guideline strongly recommends exercise and, for people who are overweight, weight loss for knee osteoarthritis[2]. NIAMS notes exercise can lower joint pain and stiffness and increase flexibility and muscle strength[3].
What are the best low-impact exercises for knees?
| Activity | Why it's knee-friendly | Tip |
|---|---|---|
| Walking | Low impact, easy to adjust | Flat routes and supportive shoes to start |
| Stationary or outdoor cycling | Moves the knee with little impact | Set the seat so your knee is slightly bent at the bottom |
| Swimming and water walking | Water supports body weight | Great on high-pain days |
| Elliptical | Smooth motion, no pounding | Keep resistance moderate at first |
| Tai chi or gentle yoga | Balance, strength and mobility together | Skip deep knee bends that hurt |
What is a simple knee-strengthening routine?
Stronger thigh and hip muscles help support the knee. Try this 2 to 3 times a week, 1 to 2 sets of 10:
- Straight-leg raise: lying down, tighten the thigh and lift the straight leg a few inches.
- Sit-to-stand: from a chair, using hands if needed.
- Mini squats: holding the counter, bend the knees slightly, then stand.
- Step-ups: onto a low step, leading with each leg.
- Side-lying leg lifts: for the hip muscles that help keep knees aligned.
- Calf raises: holding a counter.
Some discomfort during exercise is common. A useful guide: mild pain that settles within a day is OK; pain that's sharp, lingers or causes swelling means scale back. For a broader plan, see starting a walking routine after 50.
Which exercises should you go easy on?
High-impact or deep-bending moves can aggravate achy knees for some people: jumping, running downhill, deep squats and lunges, and kneeling for long periods. You don't necessarily have to avoid them forever, but build up gradually and let pain be your guide.
The honest summary
- Movement generally helps achy knees more than rest.
- Exercise is strongly recommended in knee osteoarthritis guidelines.
- Choose low-impact cardio and strengthen the thighs and hips.
- Supplements are a minor, optional extra with limited evidence.
Can turmeric help achy knees?
The evidence is promising but limited. A 2016 meta-analysis of eight small trials found turmeric extracts and curcumin improved arthritis pain and function scores compared with placebo, mostly at around 1,000mg of curcumin a day, but the authors said larger, better studies are needed[4]. NCCIH describes the initial evidence as positive with higher-quality evidence still needed, and advises talking with your health care provider first if you take any medicines[5]. Doses in our gummies are well below those study doses.
Read more in turmeric for joint pain, collagen for joints and turmeric side effects.
Our option
Vita Globe Strength & Mobility Bundle
Two gummies, one simple routine: Turmeric, Ginger & Black Pepper (250mg turmeric extract standardized to 95% curcuminoids, 12mg ginger root extract and 100mcg black pepper extract per 2-gummy serving) and Magnesium Citrate (70mg magnesium per serving, 17% DV). Suggested use is 2 of each daily, turmeric preferably with a meal. It's an optional part of a knee-friendly routine; exercise, strength work and a healthy weight have far stronger evidence.
Frequently asked questions
Is walking good for bad knees?
For most people with achy or arthritic knees, yes. Land-based exercise programs improved pain and function in knee osteoarthritis trials[1]. Start with short, flat walks.
Is cycling better than walking for knee pain?
Both are low impact. Cycling takes weight off the knee, so some people find it more comfortable on bad days. Use whichever you'll do consistently.
Should I rest my knee if it hurts?
A day or two of lighter activity during a flare is reasonable, but long-term rest tends to weaken supporting muscles. Exercise is strongly recommended for knee osteoarthritis[2].
Do squats damage your knees?
Not for most people when done with good form and a comfortable depth. Start with partial squats to a chair and progress slowly.
When should I see a doctor about knee pain?
If your knee locks, gives way, is hot and swollen, or pain follows an injury or keeps getting worse, get it checked.
Sources
- Fransen M, McConnell S, Harmer AR, et al. Exercise for osteoarthritis of the knee. Cochrane Database Syst Rev. 2015;1:CD004376. doi:10.1002/14651858.CD004376.pub3
- Kolasinski SL, Neogi T, Hochberg MC, et al. 2019 American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Arthritis Care Res. 2020;72(2):149-162. doi:10.1002/acr.24131
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. Osteoarthritis. https://www.niams.nih.gov/health-topics/osteoarthritis
- Daily JW, Yang M, Park S. Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. J Med Food. 2016;19(8):717-729. doi:10.1089/jmf.2016.3705
- National Center for Complementary and Integrative Health. Turmeric. https://www.nccih.nih.gov/health/turmeric
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
