Knee pain during exercise is common and can be genuinely discouraging, especially if you’re just getting into a workout routine. The good news: there are effective cardio options that can keep you moving without putting excessive stress on your knees.
What Causes Knee Pain During Exercise?
Knee pain during workouts can stem from a range of causes — chronic conditions like arthritis, general inflammation, or acute injuries like sprains, ligament strain, or overtraining. Since the right exercise approach depends heavily on the underlying cause, it’s worth seeing a doctor for a proper diagnosis before starting a new routine. Once you know what you’re working with, exercise is often a genuinely helpful part of managing and recovering from knee pain — not something to avoid altogether.
When to Stop and See a Doctor
Most of the exercises below are designed to be gentle on the knees, but it’s worth knowing the difference between normal exercise discomfort and a warning sign. Stop and check in with a doctor if you experience:
- Sharp or sudden pain, rather than general soreness
- Visible swelling that develops during or after activity
- A sense of your knee “giving way” or locking up
- Inability to bear weight on the affected leg
Ordinary muscle fatigue is expected with new exercise; these specific signs are not, and are worth getting checked out rather than pushing through.
Gym-Based Cardio Options
Once you and your doctor have a handle on what’s causing your knee pain, cardio exercise can help strengthen the lower body, support heart health, and assist with weight management, all while limiting stress on the joint.
Upper Body Ergometer
This machine works like a bicycle for your arms — you sit in front of it and pedal with your hands to raise your heart rate. Since it doesn’t involve your legs at all, it puts essentially no strain on the knees, making it a solid option for more severe knee injuries or post-surgical recovery.
Treadmill
If you’d like to keep walking or running as part of your routine, a treadmill’s cushioned, moving belt reduces impact compared to pavement or hard flooring. Wearing supportive, well-fitted athletic shoes adds another layer of shock absorption.
Leg Press Machine
The leg press can help build strength in the muscles that support your knees, including the quads and hamstrings. That said, it does place some load directly on the knee joint, so start with light resistance and a short session to see how your knee responds, and stop if you notice joint discomfort rather than typical muscle fatigue.
Low-Impact Cardio You Can Do at Home
If the gym isn’t accessible or appealing, plenty of effective, knee-friendly cardio can be done at home with minimal equipment.
A quick note before you start: Always check with your doctor before beginning a new exercise routine, and stop any movement that causes pain (as opposed to normal muscle fatigue).
Equipment used below: a resistance band, a 2–4kg medicine ball, and an exercise (stability) ball.
General workout structure:
- Warm up with 5 minutes of light cardio, like marching in place.
- Stretch your hamstrings, quads, and calves.
- Perform each exercise for 30–60 seconds, with brief rest between moves.
- Aim for moderate intensity — increase pace, add movement, or add light resistance if you want more challenge.
- String exercises together for a roughly 15-minute circuit, repeating as desired.
- Finish with a cooldown and a thorough lower-body stretch.
Step and Touch
Step out to the right, extending your arms to the sides or in front of your chest. Bring your left foot in to meet your right, then step your left foot out to the left. Continue alternating side to side, gradually widening your steps and arm movements as a warm-up. Repeat for 60 seconds.
Variations: Move around the room while stepping, reverse direction, add overhead arm circles for intensity, or keep one foot stationary while the other steps out and taps.
Low-Impact Jump
A step up in intensity from the previous move. Step your right foot to the side while turning your left foot outward and raising your right arm; step back and repeat to the other side. Alternate for 60 seconds.
Variations: Rotate both arms instead of one; add a small jump if your knees tolerate it; or keep your body facing forward if foot rotation bothers your knees.
Balanced Walking With an Exercise Ball
Hold the ball overhead with both hands. Lift your right knee while lowering the ball beneath it, then raise the ball and lower your foot. Repeat on the left side, continuing for 60 seconds.
Variations: Hold the ball at chest height for an easier version, or pick up the pace for more intensity.
“Around the World” With an Exercise Ball
Hold the ball with both hands, step one foot out with a slight knee bend, and circle the ball from one side, overhead, and around to the other — 30 seconds in each direction.
Variations: Larger circles for more intensity; keep the ball closer to your body for an easier version.
Knee Lift With a Medicine Ball
Hold a 2–4kg medicine ball with both hands. Lift your right knee to touch the ball, lower, then repeat on the left. Alternate for about 60 seconds.
Variations: Hold the ball at chest height while walking steadily, or increase your pace for more challenge.
Straight Leg Kicks With a Medicine Ball
Raise the ball overhead while stepping your right foot back, keeping a slight bend in your front knee. Kick your right foot forward while lowering the ball toward it, keeping your leg as parallel to the floor as comfortable. Repeat for 30 seconds, then switch legs.
Variations: Keep legs fully extended if bending is uncomfortable; hold the ball at chest height for a gentler version; or lift your knees instead of kicking straight.
Chest Press With a Medicine Ball
Stand upright, holding the ball at chest level and squeezing it between your palms to engage your chest muscles. Push the ball forward, keeping it at chest height, until your arms nearly extend, then bend your elbows to draw it back. Repeat about 16 times.
Variations: Sit in a supportive chair if standing is uncomfortable.
Knee Lifts With a Resistance Band
Fold a resistance band (or towel) in half, holding one end in each hand. Shift weight to your left leg, pull your arms outward, and lift your right knee up and to the side while drawing your right elbow toward it. Lower and straighten, then repeat. Continue for 30 seconds, then switch sides.
Variations: Skip the band for lower intensity, or add speed for more challenge.
Hamstring Curls
Stand behind a chair for balance. Bend your right knee, bringing your heel toward your glutes, then lower slowly. Repeat 10 times, then switch legs, for 1–3 sets per leg. This move targets the hamstrings and glutes, which support the knee joint.
Variations: Add a resistance band around your ankle for more intensity.
Side Leg Lifts
Stand next to a chair or wall for support. With your foot flexed, lift your leg out to the side, keeping hips, knee, and foot aligned, without leaning your torso. Lower and repeat 10 times per side, for 1–3 sets.
Variations: Add a resistance band around your ankles for more resistance.
Knee Lift and Punch
Facing a corner, step your right foot back while punching with your right arm. Bring your elbow back while punching forward with your left arm and drawing your right knee inward. Continue alternating for 30 seconds, then switch sides.
Variations: Start with one-arm punches to simplify, or add pace or very light hand weights for more intensity.
Punch, Punch, Knee Lift
A fun option if you enjoy kickboxing-style movement. Raise your right knee while punching across your body with your left hand, then follow a sequence of right punch, left punch, right punch, lifting your left knee on the final beat. Continue for 60 seconds.
Cool down with a foam roller, focusing on your calves and any areas of tightness.
Swimming: A Top Option for Knee Pain
Swimming is one of the best cardio options if you’re dealing with knee pain. Water’s buoyancy takes pressure off your joints while still giving you an effective cardiovascular workout and strengthening the muscles that support your knees.
Freestyle and backstroke tend to be the most knee-friendly strokes, though a few other pool-based exercises are also worth trying:
- Backward Kick: Hold a kickboard, roll onto your back, and kick your feet in a gentle, marching motion.
- Water Walking: Wearing a flotation belt if needed, walk across the pool. Water’s resistance raises your heart rate and helps build strength around the knee without the impact of walking on land.
- Water Aerobics: Group pool classes offer an enjoyable, low-impact cardio option. The water’s buoyancy reduces stress on the joints, which can be especially helpful if certain movements on land tend to aggravate your knee.
Knee pain doesn’t have to sideline your fitness routine entirely. Once you and your doctor understand the underlying cause, low-impact cardio — whether at the gym, at home, or in the pool — can help you stay active while giving your knees the support they need. If you’re unsure which of these exercises are appropriate for your specific situation, a physical therapist can help build a program tailored to you. This article is intended for general education and isn’t a substitute for personalized medical advice. (For more knee-friendly and joint-conscious workout ideas, see our guides on low-impact exercises and rheumatoid arthritis, a common cause of joint pain during exercise.)
Frequently Asked Questions
What cardio exercises are best for knee pain?
Swimming, water aerobics, upper body ergometers, and cushioned treadmill walking are among the most knee-friendly cardio options, since they minimize direct impact and stress on the joint while still supporting cardiovascular fitness.
Should I stop exercising completely if my knees hurt?
Not necessarily — exercise is often part of managing knee pain once the underlying cause is diagnosed. The key is choosing lower-impact options and stopping any specific movement that causes sharp pain, swelling, or a feeling of the knee giving way.
Is swimming really better than other cardio for knee pain?
Yes, for many people. Water's buoyancy significantly reduces the load on your joints while still providing resistance for an effective cardiovascular and strength workout, which is why it's frequently recommended for knee pain specifically.
Can I still use gym machines if I have knee pain?
Some machines, like the upper body ergometer, put no strain on the knees at all. Others, like the leg press, can be used cautiously — start with light resistance and a short session, and stop if you feel joint discomfort rather than typical muscle fatigue.
When should I see a doctor about knee pain from exercise?
See a doctor if you notice sharp or sudden pain, visible swelling, a sense of the knee giving way or locking, or an inability to bear weight. These go beyond normal exercise soreness and warrant a proper evaluation.
References
- American Academy of Orthopaedic Surgeons, OrthoInfo — exercise and knee pain management (orthoinfo.aaos.org).
- Arthritis Foundation — low-impact exercise recommendations for joint pain (arthritis.org).
- Mayo Clinic — knee pain: causes and exercise guidance (mayoclinic.org).