How to Exercise When You Have Hip or Knee Pain

Woman doing exercises with resistance bands at home. Cropped shot of a young fit woman exercising on the floor. Workout at home, quarantine, body care concept on blue background. High quality photoWhen you have sore hips and knees, the last thing you want to do is exercise. It might not even be a matter of want; you might feel like you physically can’t.

But it is possible to reduce weight on your joints and have a good workout if you’re experiencing hip or knee pain. Non-weight-bearing exercises help you move freely with little or no pain and may even help you feel better.


Several machines can help limit stress on your joints. These machines can help build cardio, strengthen muscles, improve endurance, and help with range of motion.

Elliptical trainers, stationary bikes, rowing machines, and bicycles are all great options to get a good workout and limit the pressure on joints.

Regardless of which one you use, warm up for a few minutes with little resistance.

You can also try “low-impact” exercises. These are essentially forms of exercises with minimal impact on your joints, allowing you to maintain comfort and get stronger without aggravating the pain.

Pool exercises are great examples of low-impact exercises. Swimming laps, water aerobics, or walking through waist-deep water are all forms of exercise that can be done in a pool. The water keeps you buoyant, which takes the pressure off of your joints. But it also adds resistance to help you get stronger.


A short, brisk walk can also help, but only if your joints don’t get sore. Getting out there for five to 15 minutes a few times per day can help keep you active and be easier on your joints than one 30-minute walk. Make sure to wear good walking shoes with support.

Tai chi is another form of low-impact exercise you can try if you’ve got sore joints. It is a form of martial arts where the body moves slowly through a series of choreographed motions. Evidence suggests it can help with mobility, balance, and range of motion.

Don’t let sore knees and hips hold you back from being more active. Try these movements to help you get more out of life.

Author Bio

About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.


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