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Published on: 5/6/2025

What Exercises Are Recommended for Reducing Knee Pain?

Low‐impact aerobic exercises, resistance training, and balance/flexibility exercises can help reduce knee pain by strengthening muscles and improving joint stability.

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Explanation

For people with knee pain, especially from osteoarthritis, a variety of exercises can help reduce pain and improve function. Low-impact aerobic exercises—like walking, cycling, or swimming—get your heart pumping without putting too much strain on your knees. These activities help with overall joint health and reduce stiffness. Resistance training is also important. It focuses on strengthening the muscles around the knee, such as the quadriceps and hamstrings. Strong muscles provide better support to the knee joint and ease the load on it. In addition, balance and flexibility exercises, such as gentle stretching or Tai Chi movements, improve the range of motion and help stabilize the joint, reducing the risk of falls or further injury. Building up gradually and getting guidance from a physical therapist is a good way to ensure exercises are done safely. In summary, combining these different types of exercises can bring significant relief from knee pain and enhance everyday activities by strengthening and protecting your knee joint.

(References)

  • Susko AM, Fitzgerald GK. The pain-relieving qualities of exercise in knee osteoarthritis. Open Access Rheumatol. 2013 Oct 15;5:81-91. doi: 10.2147/OARRR.S53974. PMID: 27790027; PMCID: PMC5074793.

  • Zeng CY, Zhang ZR, Tang ZM, Hua FZ. Benefits and Mechanisms of Exercise Training for Knee Osteoarthritis. Front Physiol. 2021 Dec 16;12:794062. doi: 10.3389/fphys.2021.794062. PMID: 34975542; PMCID: PMC8716769.

  • Vincent KR, Vincent HK. Resistance exercise for knee osteoarthritis. PM R. 2012 May;4(5 Suppl):S45-52. doi: 10.1016/j.pmrj.2012.01.019. PMID: 22632702; PMCID: PMC3635671.

  • Jayabalan P, Ihm J. Rehabilitation Strategies for the Athletic Individual with Early Knee Osteoarthritis. Curr Sports Med Rep. 2016 May-Jun;15(3):177-83. doi: 10.1249/JSR.0000000000000260. PMID: 27172082; PMCID: PMC6784825.

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