The Best Type of Exercise for Knee Osteoarthritis, According to New Research

Man holding knee after run, showing discomfort from osteoarthritis — representing knee pain relief and recovery through movement and chiropractic care.

Knee pain is one of the most common issues we see in active adults - especially runners, cyclists, and gym enthusiasts who train hard but don’t want to slow down.

If that’s you, here’s some good news: new research has revealed the most effective type of exercise for managing knee osteoarthritis - and it’s probably simpler than you think.

What the Study Found

A major study published in The Lancet Rheumatology and highlighted by ScienceDaily (Oct 2025) analyzed data from 217 randomized controlled trials involving more than 15,600 participants with knee osteoarthritis.

The researchers compared several types of exercise:

  • Aerobic exercise (like walking, cycling, or swimming)

  • Strength training

  • Flexibility and balance work

  • Mind-body exercises (like yoga and tai chi)

  • Combined exercise programs

The result?
👉 Aerobic exercise came out on top, producing the strongest improvements in pain relief, function, and quality of life.

Importantly, no exercise type increased the risk of adverse events. In other words, movement is safe - and one of the best “treatments” available.

Why This Matters for Active Adults

If you’re a high-performing professional or athlete, knee pain isn’t just an inconvenience, it can disrupt everything from training sessions to family time to work performance.

You want results that are efficient, evidence-based, and that keep you moving, not stuck doing endless rehab drills.

Here’s what this research confirms:

  • You don’t need complicated or time-consuming routines to make progress.

  • Aerobic activity, when done consistently, can reduce inflammation, improve circulation, and keep cartilage healthier.

  • It’s not just about “managing pain.” Regular aerobic movement helps your joints move better and age better.

How to Apply This Research

Whether your goal is to keep running, cycling, or golfing without knee pain, the takeaway is clear:
Start by building a foundation of consistent aerobic movement, and then add focused strength and mobility work around it.

Here’s a simple structure to start:

  1. Choose your mode: brisk walking, cycling, swimming, or elliptical.

  2. Aim for consistency: 3-5 sessions per week of 30-45 minutes at a moderate pace.

  3. Layer in support: targeted hip and quad strengthening, mobility drills, and recovery work.

  4. Monitor pain: mild soreness is okay, but persistent or sharp pain means you should adjust, not stop moving.

When to Get Professional Help

If your knee pain limits your activity, affects your workouts, or keeps returning, there’s likely more going on than “wear and tear.”

At Resolve Chiropractic, we take an integrated, performance-based approach that includes:

  • Movement assessment to find the real source of pain

  • Manual therapy and joint work to improve mobility

  • Targeted exercise prescription to strengthen weak links

  • Performance care that keeps you training — not sidelined

The Bottom Line

This latest research reinforces what we see every day:
Movement is medicine - and aerobic exercise is one of the most effective ways to keep your knees healthy, strong, and pain-free.

If you’re ready to get back to training without pain, we can help you move better and perform your best.
➡ Book a consultation or visit ResolveChiro.com to learn how we can help you stay active for the long run.

References

  1. The Lancet Rheumatology. (2025, October). Comparative efficacy and safety of exercise types for knee osteoarthritis: A systematic review and network meta-analysis of 217 trials.

  2. ScienceDaily. (2025, October 19). Scientists reveal the best exercise to ease knee arthritis pain. Retrieved from https://www.sciencedaily.com/releases/2025/10/251019120521.htm

  3. American College of Rheumatology. (2023). Exercise and osteoarthritis: Clinical recommendations for activity-based management.

Disclaimer: This post is for educational and informational purposes only. It is neither intended to diagnose nor to serve as the basis of treatment for any condition. If you are experiencing knee pain it is best to consult with a licensed healthcare provider so that an accurate diagnosis and treatment plan can be provided.

Connor Naasz, DC