Safe Exercise Moves When Your Knees or Hips Hurt
Learn how to stay active with knee and hip pain. Discover low-impact exercises, stretches, and modifications that build strength without strain.
In short
- Low-impact activities like walking, water exercise, and gentle stretching reduce pain while building strength around affected joints.
- Strong muscles around your hips and knees protect these joints and help prevent falls and injury as you age.
- Start slowly with short sessions, listen to your body, and work with a physical therapist to create a safe routine for you.
Why Movement Matters When Joints Hurt
When your knees or hips ache, the last thing you want to do is move. But here's the thing: regular, gentle activity is one of the most powerful tools for managing joint pain. [3] Movement helps circulate synovial fluid, your joint's natural lubricant, which keeps cartilage healthy and hydrated. [3] Without regular movement, cartilage can thin and weaken, lose its ability to absorb shock, and become dry and brittle. [3]
As we age, our joints naturally produce less lubricating fluid, and cartilage wears down over time. [4] But strong, flexible joints help you stay active, maintain better ranges of motion, and reduce your risk of falls and injuries. [4] The good news is that choosing lower-impact activities lets you maintain muscle tone, support joint health, and improve your balance and coordination. [2]
Water Exercise: Gentle on Joints, Strong Results
If you're nervous about exercise making your pain worse, water-based movement is a wonderful place to start. Water supports your body weight so your joints don't absorb as much impact, while water resistance helps build strength. [2] Spending a few times each week doing water-based activities for about 30 minutes can help your hips and knees feel looser and more comfortable. [2]
Water aerobics is one of several safe low-impact aerobic exercises for seniors. [1] You don't need to be a strong swimmer—just moving gently in the water counts. Many community pools offer classes designed for people with joint concerns, and the warm water can feel soothing on achy joints.
Walking and Stretching: Start Where You Are
Walking is one of the safest ways to stay active with knee or hip pain. Walking on grass, tracks, or cushioned surfaces provides less impact than hard pavement. [2] Short, consistent walks of even 10 minutes at a time are a low-impact way to stay active. [2] Doing some gentle stretches before and after walking keeps joints mobile and prevents stiffness. [2]
My take: you don't have to do everything at once. Start low with gentle movements, go slow with controlled movements, and keep it short at 5 to 10 minutes to begin. [3] You can even break your day into movement 'snacks' of 5 minutes at a time—that's enough to stay active. [3]
Strength Moves That Protect Your Joints
Building muscle around your hips and knees is key to reducing pain and preventing injury. Strong muscles act like a cushion for your joints. Chair squats, resistance band pulls, and heel raises build muscle around affected joints to reduce pain. [1] Squats engage your quadriceps, hamstrings, and glutes, strengthening muscles around your knees and improving joint stability and flexibility. [4] Squats also improve balance and coordination, essential factors in preventing knee injuries. [4]
For your hips, standing hip abductors involve lifting one leg out to the side while holding onto a chair or wall, performing at least 10 repetitions per leg. [4] Prone straight leg raise involves lying face down and lifting one leg while keeping your stomach on the ground and buttocks tight, performing at least 10 repetitions per leg. [4] These moves target hip muscles, help stretch hip flexors, improve core strength, and aid in hip pain relief. [4]
Pilates emphasizes strengthening your core, which provides support for your lower back, hips, and knees. [2] Leg circles, bridges, and clamshells are Pilates exercises that target hip stabilisers. [2] Bridge, Child's Pose, and Warrior II are yoga poses that support hip and knee stability. [2]
Yoga and Tai Chi: Gentle Strength and Calm
Yoga focuses on gentle stretches, controlled movements, and deep breathing to improve flexibility and strengthen muscles around joints. [2] Tai chi uses slow, deliberate movements that improve coordination and reduce joint discomfort. [1] Both combine gentle movement with mindfulness, reducing stress and improving flexibility. [1]
Chair yoga is a modified version of yoga perfect for seniors with limited mobility. [1] If you're new to these practices, look for classes labeled 'gentle' or 'for arthritis'—instructors in those classes know how to help you modify poses for your body.
Knowing the Difference Between Good and Bad Soreness
When you start moving in new ways, some muscle soreness is normal and should ease within 1–2 days. [3] But it's important to know the difference: good soreness is muscle fatigue that goes away in a day or two; not-so-good is joint pain that lingers or worsens. [3] If your joint pain gets worse or doesn't improve, ease back on that exercise and talk with your doctor.
Before starting any new exercise routine, especially if you have ongoing knee or hip pain, check with your doctor first. A physical therapist can create a safe and effective routine tailored to your needs through arthritis management programs. [1] They'll show you how to do each move correctly so you get the benefits without strain.
Your Next Step
You don't have to choose between staying active and protecting your joints. Low-impact exercise, gentle stretching, and strength work all work together to reduce stiffness, protect joints, and maintain strength and function over time. [3] Start with what feels manageable—a short walk, a few minutes in the water, or some gentle stretches—and build from there. Your joints will thank you.