The Best Cardio Workouts for People with Knee Pain: Stay Active Without Compromising Comfort

By Dr. David Samadi

If you struggle with knee pain, cardio exercise might feel daunting. Many assume that repetitive movements or high-impact activities will only worsen discomfort or lead to further injury. While it’s natural to be cautious, avoiding exercise altogether could weaken the muscles supporting your knees, potentially leading to reduced joint stability and mobility over time.

The good news? You can enjoy an effective cardio workout that protects your knees while benefiting your heart and overall fitness. These low-impact exercises focus on strengthening the muscles surrounding your knees, enhancing flexibility, and maintaining joint health.

Before diving in, consult your doctor or a physical therapist before attempting to start any new exercise routine. Modify your activity if you notice increased pain, stiffness, or inflammation. Your goal should always be to move safely and comfortably.

Why Exercise Matters for Knee Pain

The most complex joint in the human body are your knees. They bear the weight of nearly every movement you make. When you experience knee pain, it can be tempting to rest and avoid activity. However, gentle, targeted exercise can actually:

• Strengthen supporting muscles such as the quadriceps, hamstrings, and glutes.
• Increase joint flexibility and reduce stiffness.
• Improve overall cardiovascular health, enhancing blood flow and promoting healing.

Let’s explore the best cardio workouts for individuals with knee discomfort.

Top Cardio Workouts for Bad Knees

1. Walking: Simple and Accessible

Walking is an excellent, low-impact option for many people with knee pain. It’s gentle on the joints, easy to incorporate into daily life, and requires minimal equipment.

Tips for success:

• Invest in supportive walking shoes to cushion your steps.
• Stick to flat, even surfaces like paved trails, sidewalks, or a treadmill.
• Gradually increase your distance and pace. Start with shorter walks and work your way up.
• Avoid steep inclines or uneven terrain, as these can strain your knees unnecessarily.

2. Stationary Cycling: Smooth and Controlled

A stationary bicycle is another knee-friendly cardio option. Cycling strengthens the quadriceps and hamstrings, key muscles that stabilize the knee joint.

How to optimize your ride:

• Adjust the seat height so your legs extend almost entirely at the bottom of each pedal stroke.
• Begin with minimal resistance to ensure smooth, pain-free motion.
• Gradually increase your time and intensity as your knees adapt.

3. Elliptical Machine: A Joint-Friendly Alternative

Elliptical machines offer a low-impact workout that mimics running minus any jarring impact on your knees.

• Adjust the resistance and stride length to suit your comfort level.
• Focus on smooth, fluid movements to engage your leg muscles without overloading your joints.

4. Aquatic Exercises: Low-Impact, High-Benefit

Water-based workouts are among the best for knee pain. The water’s buoyancy significantly lowers the pressure on your joints, yet, will provide resistance to strengthen muscles.

Popular options include:

• Water walking or jogging.
• Aqua aerobics classes.
• Swimming laps with a focus on gentle strokes like freestyle or backstroke.
• The water’s resistance offers a full-body workout while protecting your knees 

5. Step-Ups: Controlled Strength Building

Step-ups are a great, low-impact cardio option for strengthening the muscles surrounding your knees.

• Use a low step or platform to start.
• Ensure proper form: To avoid strain, your knee should align over your ankle (not extend past your toes).
• Gradually increase repetitions as you build strength and confidence.

6. Rowing Machine: A Full-Body Cardio Option

The rowing machine provides an excellent cardiovascular workout while being gentle on the knees. Engaging multiple muscle groups—including your arms, core, and legs—helps improve overall strength and endurance.

• Focus on proper form: Drive with your legs first, then pull with your arms.
• Adjust resistance to a comfortable level, and avoid locking your knees at full extension.

7. Chair Cardio: Seated Workouts for Stability

Seated cardio can be a fantastic option if your knee pain limits weight-bearing activities.

• Try seated marches, punching motions with light weights, or pedal exercisers designed for under-desk use.
• These exercises can elevate your heart rate while keeping your knees safe.

Additional Tips for Exercising with Bad Knees

• Warm Up First: Gentle stretches and dynamic movements prepare your muscles and joints for activity. Focus on loosening your quads, hamstrings, and calves.
• Strength Training: Incorporate exercises like leg lifts, wall sits, or bridges to strengthen knee-supporting muscles. More robust muscles reduce joint strain during cardio activities.
• Pace Yourself: Listen to your body and avoid overdoing it. Pain is a signal to stop or adjust your movements.
• Ice After Workouts: If you notice swelling or discomfort, apply ice to your knees to reduce inflammation.

Final Thoughts: Moving Towards Health

Knee pain doesn’t have to sideline your fitness journey. You can enjoy safe and effective cardio workouts that promote better joint health, stronger muscles, and improved cardiovascular fitness with the right approach.

Work closely with your healthcare provider to develop a personalized exercise plan tailored to your needs. You’ll be on the path to a healthier, pain-free lifestyle by staying active and mindful.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of Prostate Cancer, Now What? and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.