From rollingout.com
Doctors reveal how simple aerobic movements can reduce joint pain and improve mobility for millions living with knee osteoarthritis
When knee pain strikes, the last thing most people want to do is move. But new research suggests that getting active might be exactly what aching joints need.
Aerobic exercise can significantly reduce pain, improve movement and enhance quality of life for patients dealing with knee osteoarthritis, according to a study published Oct. 15 in the journal The BMJ. The findings offer hope for the roughly 54 million American adults, or one in five, who live with some form of arthritis.
What’s happening inside arthritic knees
Osteoarthritis stands as the most common type of arthritis affecting people today. Dr. Antonia F. Chen, chair and professor of orthopaedic surgery at the University of Texas Southwestern Medical Center, describes it as the wear and tear of cartilage, which is the protective covering at the end of bones. This deterioration leads to pain, stiffness and decreased joint function.
The condition affects a staggering number of people worldwide. Research estimates that 80% of adults over 55 years old have some degree of arthritis, with 500 million people globally dealing with osteoarthritis specifically.
Several factors contribute to developing osteoarthritis. Injuries, pre-existing joint disease, certain metabolic conditions like obesity or type 2 diabetes, and genetics all play roles in who develops the condition. The knee ranks among the most commonly affected joints, and osteoarthritis has become a leading cause of chronic disability.
While knee osteoarthritis can’t be reversed, managing pain is absolutely possible. The recent study analysed 217 randomized controlled trials involving over 15,000 participants from around the world, examining the impact of seven different exercise types with follow-ups at four, 12 and 24 weeks.
Why aerobic movement makes such a difference
Dr. Lei Yan, the study’s first author and a doctoral student at Johns Hopkins University School of Medicine, found that aerobic exercise consistently showed the greatest benefits across almost all outcomes measured. It reduced pain, improved movement and gait performance, and enhanced overall quality of life more effectively than any other exercise type tested.
Aerobic exercises involve rhythmic and repetitive movements. Walking, jogging, cycling and swimming all fall into this category. These activities help nourish the joints, strengthen supporting muscles and reduce pain, explains Dana Santas, a CNN fitness contributor and certified strength and conditioning specialist who works as a mind-body coach in professional sports.
The key for patients with knee osteoarthritis involves sticking to low or moderate-impact aerobic activity. High-impact exercises should be avoided entirely. Running and plyometrics like jump training put too much stress on already compromised joints, Santas cautions.
Starting slowly and safely
Common exercise recommendations often suggest aiming for 10,000 steps daily or 150 minutes of exercise weekly. But patients just beginning their exercise journey don’t need to hit those targets immediately.
Walking or cycling for just five to 10 minutes a day can help people start receiving benefits and re-strengthening the muscles around their joints, according to Santas. The modest beginning allows the body to adapt without overwhelming already painful joints.
Proper warmup becomes crucial before starting any movement. Santas recommends mobilizing ankles and hips with stretches like ankle circles or simple hip mobility exercises. These preparatory movements help ensure the body is ready for activity.
Being conscious of your body during exercise and pacing yourself appropriately also matters tremendously. People managing knee osteoarthritis should avoid deep squats and twisting their hips. When hips are tight, the movement transfers to the joint above or below, which means the knee bears the brunt, Santas explains.
Regardless of which aerobic exercise someone chooses, they should ensure their knees aren’t being asked to do something they’re not designed to do. Knees function as hinge joints, and forcing them into unnatural movements only creates more problems.
Adding strength training for better results
Low or moderate-impact strength training can also benefit patients with knee osteoarthritis, working similarly to aerobic exercises in supporting joint health.
An accessible exercise to begin with is the single-leg Romanian deadlift, or RDL. This movement can be modified by shifting weight to one leg and coming onto the toes of the opposite leg, ensuring no weight goes on the nonworking leg, Santas describes.
Balance issues are common when starting strength training. Holding onto a wall for support allows people to hinge from their hips to come down and back up safely. Other beneficial exercises include stair stepping and leg extensions.
While both strength training and aerobic exercise improve mobility, consistency determines success. Yan emphasizes that patients don’t need to train intensely, but they do need to keep moving regularly. Sporadic exercise won’t deliver the same benefits as a steady routine.
Other pain management options
Exercise represents just one approach to managing osteoarthritis pain. Additional treatment methods include acupuncture, weight loss, anti-inflammatory supplements and physical therapy, according to Chen.
However, anyone considering new treatments should contact their doctor or medical professional first. What works for one person might not suit another, and medical guidance ensures that chosen treatments won’t interfere with existing conditions or medications.
The research offers encouraging news for millions living with knee osteoarthritis. Simple, low-impact movements performed consistently can make a real difference in pain levels and quality of life. Starting small with just a few minutes of daily activity can set the foundation for long-term joint health and improved mobility.
https://rollingout.com/2025/12/25/knee-osteoarthritis-pain-exercises/
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