The Simple Movements That Ease Knee Pain

This May Surprise You: After reviewing more than 200 clinical trials, scientists concluded that the best way to ease knee pain from arthritis is — drum roll — walking. Well, walking and other forms of aerobic exercise, like cycling and swimming, too. Yes, we’re surprised, too, after decades of research pointing to resistance training for relief from arthritis-induced pain. 

The Benefits: Aerobic exercise strengthens the heart, lungs, and circulatory system, improving endurance and lowering risks of heart disease, stroke, and diabetes. Regular aerobic activity also improves blood sugar control and sharpens cognitive function, among a suite of other benefits. According to this new research, such activity also positively impacts pain reduction, physical function, gait performance, and quality of life.

How to Do It: Working aerobics into your life is a matter of habit-building. Start with short, low-impact sessions like walking on soft surfaces, cycling, or swimming. Gradually increase time and intensity as comfort improves. Focus on consistency over speed or distance, wear supportive shoes (need help finding some? This is a good resource), and include gentle strength and mobility work once or twice a week to build endurance safely.