Living with arthritis in the hips and knees can feel frustrating. Stiffness, swelling, and pain often make it tempting to sit still and avoid movement. But here’s the truth: gentle, consistent exercise is one of the best ways to ease discomfort and protect your joints. The right exercises strengthen muscles, improve flexibility, and keep joints lubricated—helping you move more freely in daily life.
This article will walk you through the best exercises for arthritis in hips and knees, explain why they help, and share tips on how to make movement part of your routine safely. By the end, you’ll see that exercise isn’t the enemy of arthritis—it’s actually one of your strongest allies.
Why Exercise Matters for Arthritis in Hips and Knees
When arthritis affects the hips or knees, it causes cartilage—the cushioning material inside joints—to wear down. Without enough cushioning, bones rub together, leading to pain and stiffness. While medication and lifestyle changes can help, exercise targets the root of the problem in a powerful way:
- Strengthens supporting muscles – Strong muscles act like shock absorbers, taking pressure off joints.
- Improves flexibility – Stretching and movement reduce stiffness so joints move more smoothly.
- Boosts circulation – Exercise delivers oxygen and nutrients to joints, helping reduce inflammation.
- Maintains a healthy weight – Extra pounds add extra pressure, especially on knees. Exercise helps manage weight naturally.
- Supports balance and stability – Movement reduces the risk of falls and injuries.
The Best Types of Exercises for Hip and Knee Arthritis
Not every type of exercise is ideal for arthritis. High-impact movements like running or jumping can make pain worse. Instead, focus on low-impact exercises that strengthen, stretch, and keep you moving safely.
1. Walking
Walking is one of the simplest and most effective exercises. It’s easy on the joints, can be done almost anywhere, and improves circulation and endurance.
Tips:
- Start with 10–15 minutes and slowly increase.
- Wear supportive shoes to protect knees and hips.
- Walk on flat, even surfaces to avoid extra strain.
2. Swimming and Water Aerobics
Water supports your body, making movement easier and less painful. At the same time, water provides resistance, which helps strengthen muscles.
Why it helps:
- Relieves joint pressure.
- Improves cardiovascular health.
- Great option for those with moderate to severe pain.
3. Cycling (Stationary or Outdoor)
Cycling works the leg muscles without pounding on the joints. A stationary bike is often easier and safer, especially for beginners.
Benefits:
- Builds strength in quads and hamstrings.
- Increases range of motion in hips and knees.
- Enhances overall stamina.
4. Strength Training
Strong muscles are crucial for protecting arthritic joints. Focus on bodyweight exercises or light weights to avoid overloading the joints.
Examples:
- Sit-to-Stand: Practice getting up from a chair without using your hands.
- Wall Squats: Slide down a wall a few inches and hold for a few seconds.
- Leg Lifts: While lying on your back, lift one leg at a time.
Pro tip: Aim for 2–3 sessions per week, and always allow rest between strength workouts.
5. Yoga and Tai Chi
These gentle practices combine stretching, balance, and relaxation. They reduce stiffness and improve joint flexibility.
Why they’re great for arthritis:
- Promote relaxation and stress relief (which reduces pain perception).
- Improve posture and balance.
- Adaptable for all fitness levels.
6. Stretching Exercises
Stretching keeps joints flexible and reduces stiffness. Try to stretch daily, especially in the morning or after exercise.
Key Stretches:
- Hamstring Stretch: Sit on the edge of a chair and stretch one leg forward, reaching toward your toes.
- Hip Flexor Stretch: Step one foot forward into a gentle lunge and hold.
- Calf Stretch: Stand facing a wall, step one foot back, and press your heel into the floor.
7. Balance and Stability Training
Arthritis can affect coordination. Balance exercises lower the risk of falls and support smoother movement.
Examples:
- Standing on one foot (hold a chair for support if needed).
- Heel-to-toe walking in a straight line.
- Gentle side steps or mini lunges.
Safety Tips Before You Begin
Exercising with arthritis requires a mindful approach. Here’s how to stay safe:
- Warm up first: Gentle movement prepares joints and reduces stiffness.
- Start slow: Increase intensity gradually—don’t push through sharp pain.
- Use heat or cold therapy: Apply a warm compress before exercise to loosen joints, or a cold pack afterward to reduce swelling.
- Listen to your body: Some soreness is normal, but sharp or lasting pain is a signal to stop.
- Consult your doctor: Especially before starting a new program or if you have severe arthritis.
Putting It All Together: A Sample Weekly Plan
Here’s a simple schedule you can adapt to your needs:
- Monday: 20-minute walk + 10 minutes of stretching.
- Tuesday: Strength training (sit-to-stand, wall squats, leg lifts).
- Wednesday: Yoga or Tai Chi (30 minutes).
- Thursday: Cycling (15–20 minutes).
- Friday: Walking + balance training.
- Saturday: Swimming or water aerobics.
- Sunday: Rest or gentle stretching.
Final Thoughts
Arthritis in the hips and knees doesn’t mean you have to stop moving—in fact, movement is one of the best treatments available. The key is choosing exercises that are gentle, consistent, and enjoyable. Whether it’s walking around your neighborhood, stretching in your living room, or joining a water aerobics class, every step you take is an investment in your mobility and quality of life.
Start small, listen to your body, and celebrate progress. With time, exercise can turn from something that feels difficult into something that truly empowers you.
Frequently Asked Questions (FAQs)
1. Is it safe to exercise if I have arthritis in my hips or knees?
Yes. Gentle, low-impact exercise is not only safe but highly recommended. It helps reduce stiffness, strengthen muscles, and ease pain. Always start slow and consult your doctor before beginning a new routine.
2. What exercises should I avoid with hip and knee arthritis?
High-impact activities like running, jumping, or deep squats can put too much stress on joints. Stick to low-impact options such as walking, cycling, or swimming.
3. How often should I exercise with arthritis?
Aim for at least 30 minutes of low-impact activity most days of the week. You can break it into shorter sessions if needed. Adding strength training 2–3 times a week is also beneficial.
4. Can exercise really reduce arthritis pain long-term?
Absolutely. Exercise strengthens muscles around joints, improves flexibility, and boosts circulation—all of which help manage pain. Over time, many people notice less stiffness and better mobility.
5. What if I feel pain during exercise?
Mild soreness or stiffness is normal, especially when starting out. But sharp, sudden, or worsening pain is a signal to stop. Adjust the exercise, lower the intensity, or rest until you feel better.
