Exercise and Knee Arthritis: Why Movement Is Medicine

Knee arthritis is one of the most common causes of joint pain and stiffness - whether from years of sports, an old injury, or simply getting older. When your knee hurts, it’s natural to want to move less, but avoiding activity can actually make things worse. The good news? Exercise is one of the best tools we have for reducing pain and improving joint health.

In this article, we’ll look at what happens inside the knee with arthritis, how exercise helps, common myths about movement, and practical ways to stay active and pain-free.

What’s Happening in Knee Arthritis

Many people think of osteoarthritis (OA ) as just “wear and tear,” but it’s more complex than that. The knee joint is a living structure that responds to how we use it. With arthritis, several things can happen:

• The cartilage that cushions your bones starts to thin and lose some elasticity.

• The synovial fluid, which lubricates the joint, becomes less effective at reducing friction.

• Mild inflammation in the joint lining can make the knee feel stiff and swollen.

• Over time, muscles around the joint can weaken if the knee isn’t being used regularly.

  
  

These changes can cause pain and stiffness, but they don’t mean you’re “wearing out” your knees.

It is also very important to note that just because you may have arthritis as seen on an X-ray, it does not mean that you will have pain. Many individuals even as young as their 20's have arthritic (age-related) changes seen on imaging that do not cause them any pain.

Myths About Exercise and Knee Arthritis

There are a lot of outdated beliefs about arthritis that can keep people from staying active. Let’s clear up a few of the most common myths:

Myth 1: “Running is bad for your knees.”

Research shows that recreational runners are less likely to develop knee arthritis than non-runners. Consistent recreational running helps keep cartilage healthy and supports overall joint function. If you enjoy running, there’s no reason to stop. Just make sure your training is gradual and your strength work supports your stride.

Myth 2: “If you have arthritis, you should avoid exercise.”

Resting too much actually makes arthritis worse. Without movement, muscles weaken, stiffness increases, and inflammation tends to build. Exercise keeps the joint moving, reduces pain, and supports long-term mobility. The goal isn’t to stop - it’s to move in ways your body can handle.

Myth 3: “Only low-impact workouts are safe.”

Low-impact exercise like cycling and swimming is great, but your knees also benefit from resistance tranining. Resistance training helps build muscle support, bone density, and confidence in your movements. The right combination of low-impact cardio, strength training, and mobility work is key.

Myth 4: “Pain means you’re making it worse.”

Some mild soreness or stiffness during activity doesn’t always mean damage - it can be a normal response as your body adapts. The key is understanding your pain: sharp, increasing pain means you should back off, but mild muscle ache or temporary soreness can be part of the strengthening process. Soreness and slight increases in pain after a workout are okay, as long as pain levels return to your baseline within 24 hours.

How Exercise Helps Protect Your Knees

Exercise benefits your knees in more ways than one. Here’s how consistent movement supports healthy joints:

1. Nourishes Cartilage - Movement increases blood flow and helps circulate nutrients through the joint fluid, which keeps cartilage healthy and hydrated.

2. Reduces Inflammation - Regular physical activity lowers inflammation, helping relieve stiffness and pain.

3. Builds Supportive Strength - Strong muscles around the knee, hips, ankles, and core reduce stress on the joint during daily activities.

4. Improves Mobility - Staying active helps maintain range of motion, preventing the knee from becoming stiff or “locked up.”

5. Enhances Stability and Balance - Exercise improves coordination and control, lowering your risk of slips or flare-ups.

Best Types of Exercise for Knee Arthritis

You don’t need a complicated routine, just a mix of movement that strengthens, mobilizes, and supports your joints. A well-rounded approach might include:

• Low-impact cardio: Walking, swimming, or biking to increase circulation and endurance.

• Strength training: Starting off with bodyweight squats, resistance bands, or light weights, then gradualy working to add more resistance and load to support the knee and hips.

• Mobility and flexibility work: Stretching for the hamstrings, quadriceps, and calves to reduce soreness and maintain joint mobility.

• Balance and stability exercises: Single-leg balance, step-ups, or lunges to improve control and confidence.

  
  

If you’re not sure where to start, working with a sports chiropractor or rehab professional can help you find a program that fits your current ability and goals.

Practical Tips for Exercising with Arthritis

• Begin slowly and build gradually - even 5-10 minutes a day can help.

• Warm up before activity and cool down afterward to reduce stiffness.

• Listen to your body: slight soreness is okay, sharp pain means pause.

• Prioritize recovery: good sleep, hydration, and nutrition make a difference.

The Bottom Line

Arthritis doesn’t mean you have to give up the activities you love. It just means your body needs a little extra attention and balance. The right exercise program helps reduce pain, improve strength, and keep your knees moving for the long run.

At Grohmann Chiropractic, we help people in Fountain Valley and the surrounding area manage arthritis naturally through hands-on care, soft tissue therapy, and custom movement plans. If knee pain has been holding you back, we’ll help you get moving again - safely and confidently.