Published By: Rinks

Is a bad knee coming in the way of your workouts? Here are 5 activities that will not only keep you active but also tend to the problem

Discover some low-impact activities to keep you active and care for your knees, ensuring fitness without strain.

Maintaining an active lifestyle is crucial for overall health and well-being. However, for those with knee issues, finding suitable exercises can be challenging. Whether it's due to injury, arthritis, or other conditions, a bad knee shouldn't mean giving up on physical activity altogether. In fact, engaging in the right exercises can help strengthen the muscles surrounding the knee, improve flexibility, and reduce pain. Here are some activities that are gentle on the knees while providing numerous health benefits. Read on!


Swimming is often hailed as one of the best exercises for people with knee problems. The buoyancy of water reduces the impact on joints while providing a full-body workout. Whether you're doing laps in the pool or participating in water aerobics classes, swimming strengthens muscles, improves cardiovascular health, and increases flexibility—all without putting undue stress on the knees.


Cycling is a low-impact exercise that can be easily tailored to accommodate various fitness levels and knee conditions. Whether you prefer outdoor biking or using a stationary bike indoors, cycling helps improve leg strength and endurance without straining the knees. Adjusting the bike's resistance allows for a customizable workout, ensuring that you can challenge yourself without exacerbating knee pain.


Yoga offers a gentle yet effective way to improve flexibility, balance, and strength, all of which are essential for maintaining healthy knees. Many yoga poses focus on strengthening the muscles around the knees while also promoting proper alignment and posture. Additionally, yoga emphasises mindfulness and relaxation techniques, which can help manage pain and reduce stress.

Tai Chi

This mind-body practice is particularly beneficial for people with knee issues as it focuses on slow, controlled movements that gently engage the muscles without causing strain. Regular practice of Tai Chi has been shown to improve knee stability.

Strength Training

Strength training exercises, such as leg presses, lunges, and squats, can be modified to accommodate people with knee problems. By targeting the muscles around the knees, including the quadriceps, hamstrings, and calves, strength training helps improve joint stability and reduce the risk of injury. It's essential to start with light weights and focus on proper form to avoid exacerbating knee pain. Gradually increasing the intensity and resistance as strength improves can further enhance knee health.

Having a bad knee doesn't mean you have to sideline yourself from physical activity. By incorporating these exercises into your fitness routine, you can stay active while also tending to your knee issues. With dedication and consistency, you can strengthen your knees, improve mobility, and enjoy the numerous benefits of an active lifestyle.