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Clinic notes · Arthritis

Is walking good for knee arthritis? What the research says

By the Calm Joints physio team · Updated September 29, 2026 · 6 min read

Illustration of a person walking along a gentle path

Yes. For most people with knee osteoarthritis, walking is safe and helpful. In a study of 1,212 adults aged 50 and older with knee arthritis, those who walked for exercise were less likely to develop new frequent knee pain than those who didn't.[1] Exercise is a first-line treatment in major arthritis guidelines.[3]

Won't walking wear out my knees faster?

It's the most common fear we hear, and it's understandable. Arthritis sounds like "wear and tear," so it feels logical to save your knees. But the research points the other way. Cartilage and the muscles around the knee respond to regular, sensible loading. Arthritis Society Canada describes osteoarthritis as a disease of the whole joint, not just worn-out cartilage.[4]

What did the walking study find?

Researchers used data from the Osteoarthritis Initiative, a large long-term study, and followed 1,212 people with knee osteoarthritis. 73% of them reported walking for exercise.[1]

To be precise, this was an observational study, so it shows an association rather than proof that walking caused the benefit. It lines up with trial evidence, though. A Cochrane review of 54 studies found high-quality evidence that land-based exercise reduces knee arthritis pain, with an effect the authors compared to anti-inflammatory medication.[2]

What do the guidelines recommend?

The 2019 guideline from the American College of Rheumatology and the Arthritis Foundation strongly recommends exercise for people with knee, hip and hand osteoarthritis.[3] The OARSI guidelines also place structured exercise at the core of non-surgical care.[5]

Physio tip: Start with a distance that feels easy, even 10 minutes. Add about 10% a week. Flat ground and supportive shoes make the first weeks easier. Hills and stairs come later.

Try this today: a gentle start

  1. Walk "talking pace": You should be able to hold a conversation. Try 10–15 minutes on most days.
  2. Use the next-day rule: If your knee is no worse the next morning, you're on track. If it is, trim the distance a little, but don't stop entirely.
  3. Warm up with sit-to-stands: Stand up from a chair without using your hands and sit back down slowly. Do 2 sets of 8. It builds the thigh strength that protects your knee on walks.
  4. Split it up: Two 10-minute walks count. Consistency beats one big effort.

When should you see a physio?

If walking flares your knee every time, or you've stopped doing things you enjoy because of arthritis, a physiotherapist can help. They'll check your strength, balance and walking pattern, and build a program that lets you keep moving. That might include strength work, pacing and changes to how you walk.

See a doctor promptly if your knee suddenly becomes very swollen, hot or red, especially with a fever, or if you can't put weight on it.[6]

Want a plan built for your joints?

Book a virtual visit with a registered Calm Joints physiotherapist. We'll assess how you move, find what's driving the pain, and give you a program you can do at home.

Book a visit

Frequently asked questions

How much walking is good for knee arthritis?

Start with what feels easy, often 10–15 minutes, and build up gradually. Use how your knee feels the next morning as your guide. A physio can set a personalised target.

Is it OK to walk if my knee aches a bit?

Mild aching during or after walking is common with arthritis and isn't necessarily harmful. If pain is sharp, builds over the day or is worse the next morning, scale back and talk to a physio.

Is walking better than cycling or swimming for knee arthritis?

All can help. Guidelines recommend exercise broadly, and the best option is one you'll keep doing. Walking is free and easy to start, and the research above specifically studied it.

Does walking make arthritis worse?

In the Osteoarthritis Initiative data, people with knee arthritis who walked for exercise were less likely to develop new frequent knee pain, and their X-ray changes progressed less often.

Can physio help knee arthritis without surgery?

Yes. Exercise is a core, first-line, non-surgical treatment in major international osteoarthritis guidelines.

Sources

  1. Lo GH et al. Association between walking for exercise and symptomatic and structural progression in individuals with knee osteoarthritis. Arthritis Rheumatol, 2022.
  2. Fransen M et al. Exercise for osteoarthritis of the knee. Cochrane Database of Systematic Reviews, 2015.
  3. Kolasinski SL et al. 2019 ACR/Arthritis Foundation guideline for the management of osteoarthritis of the hand, hip, and knee. Arthritis Rheumatol, 2020.
  4. Arthritis Society Canada. Osteoarthritis.
  5. Bannuru RR et al. OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis Cartilage, 2019.
  6. NHS. Osteoarthritis.

Keep reading

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This article is for general education and isn't personal medical advice. If you have pain that worries you, talk to a registered physiotherapist or your doctor. In an emergency, call 911.