Walking workouts for bad knees
Sore knees are one of the most common reasons people stop exercising, and one of the best reasons to keep going. Here is how to pick a walking workout that helps rather than hurts.
Look for workouts with no jumping, no squats and no lunges: they keep your knees fairly straight and avoid landing impact, the two things sore knees dislike most. Walking itself is recommended for knee osteoarthritis by the American College of Rheumatology. Start with 10–15 minutes, keep steps small, and stop if pain is sharp rather than just effort. There are 23 free knee-friendly workouts in the library.
What to look for
- No jumping: no landing forces through the joint.
- No squats or lunges: deep bending loads the kneecap most. Shallow knee bends are fine for many people; deep ones are the usual trouble.
- Standing only: no getting up and down from the floor.
- A warm-up: knees feel better after five easy minutes of marching.
Knee-friendly workouts to start with
- 20 min · 2,450 steps 3x3 Japanese Walk no jumping
- 30 min · 3,500 steps 3500 Steps Workout no jumping
- 20 min · 2,350 steps 2350 Steps Workout no jumping
- 40 min · 5,000 steps 5000 Steps Workout no jumping
- 30 min · 4,000 steps 4000 Steps no jumping
- 15 min · 1,800 steps 1800 Steps Workout no jumping
- 16 min · 1,800 steps 1800 Steps Workout no jumping
- 30 min · 4,000 steps 4000 Steps no jumping
See every no-squats, no-lunges workout →
Is walking good for bad knees?
For most people with knee osteoarthritis, yes. The 2019 American College of Rheumatology and Arthritis Foundation guideline strongly recommends exercise, including walking, for knee arthritis. Moving feeds the cartilage and strengthens the muscles that take load off the joint. Mild aching during or after exercise that settles within a day is normal; sharp pain, swelling or giving way is not.
A simple way to start
- Week 1: one 10-minute knee-friendly workout every other day.
- Week 2: 10–15 minutes, four days.
- Week 3 onward: build toward 20–30 minutes most days, as long as your knees feel no worse the next morning.
Stand behind a dining chair and rest a hand on it if your balance needs it. Make every move smaller if something twinges. And if you have had a knee replacement or recent injury, follow your physiotherapist's plan first.
Common questions
Is walking in place good for bad knees?
Usually yes: it is low impact, and choosing workouts without jumping, squats or lunges keeps the knee load low. Stop if pain is sharp, and check with your doctor if you have a recent injury.
What exercises should I avoid with bad knees?
Jumping, deep squats and lunges are the most common culprits. Shallow bends and marching are usually fine.
Can I do walking workouts after a knee replacement?
Many people do, once their surgeon or physiotherapist clears them. Start with gentle, no-jumping, no-lunge sessions.