Neither Swimming Nor Pilates: The Best Activity for People With Knee Pain

Knee pain is one of the most common physical complaints worldwide, affecting people of all ages—from young athletes to older adults. Whether caused by arthritis, old injuries, excess weight, or simple wear and tear, knee pain often leaves people confused about one crucial question: Which exercise is actually safe and effective? While swimming and Pilates are frequently recommended, emerging evidence and expert opinion suggest there is another activity that may be even better for protecting and strengthening painful knees.

Why Traditional “Safe” Exercises Don’t Work for Everyone

Swimming is often praised because it is low-impact, and Pilates is valued for improving core strength and flexibility. However, neither is perfect for people with knee pain. Swimming, while gentle, offers limited weight-bearing benefits, which are essential for maintaining joint strength and bone density. Pilates, on the other hand, sometimes involves deep knee bends or sustained positions that can aggravate existing knee issues if not carefully modified.

This has led physiotherapists and sports medicine experts to highlight an alternative exercise that balances low impact, strength building, and joint stability—walking, when done correctly and progressively.

Walking: Simple, Accessible, and Surprisingly Powerful

Walking may sound too basic to be considered the “best” exercise, but research increasingly supports its effectiveness for knee health. Unlike high-impact activities such as running or jumping, walking places controlled and predictable stress on the knee joint. This stress is not harmful—in fact, it helps nourish cartilage and strengthen the muscles that support the knee.

When muscles like the quadriceps, hamstrings, and glutes are strong, they absorb more shock, reducing pressure on the knee joint itself. Walking also improves circulation, which helps reduce stiffness and inflammation commonly associated with knee pain.

Why Walking Beats Swimming and Pilates for Knee Pain

One major advantage of walking is that it is functional. It trains the body for movements you perform every day—standing, climbing stairs, and maintaining balance. Swimming does not replicate these real-world movements, and Pilates often requires guidance to avoid strain.

Walking also allows individuals to control intensity easily. You can adjust pace, distance, terrain, and frequency without specialized equipment or expensive memberships. This makes it sustainable, which is a critical factor in long-term knee health.

The Science Behind Walking and Knee Pain Relief

Studies on osteoarthritis patients show that regular walking can significantly reduce pain and improve joint function. Contrary to outdated beliefs, moderate walking does not “wear out” the knee. Instead, it helps maintain cartilage by stimulating the production of synovial fluid—the lubricant that keeps joints moving smoothly.

Furthermore, walking supports weight management. Every extra kilogram of body weight adds several kilograms of force on the knees during movement. Even modest weight loss achieved through consistent walking can dramatically reduce knee strain.

How to Walk Safely With Knee Pain

Not all walking is equal, especially for people with knee problems. Experts recommend a few key guidelines:

Choose proper footwear with good cushioning and arch support

Start slow, especially if pain has limited activity in the past

Walk on flat, even surfaces before progressing to hills or trails

Maintain good posture, keeping your head up and shoulders relaxed

Listen to your body—mild discomfort is normal, sharp pain is not

Using walking poles can further reduce pressure on the knees by distributing weight through the arms, especially for older adults or those with balance issues.

Strength Plus Movement: The Ideal Combination

While walking stands out as the best primary activity, combining it with light strength exercises can enhance results. Simple movements like seated leg raises, gentle squats using a chair, or resistance band exercises help stabilize the knee joint. Unlike Pilates routines that may push flexibility too far, these targeted exercises focus on control and safety.

Who Should Avoid Walking?

Although walking benefits most people, those with severe knee injuries, acute inflammation, or post-surgical conditions should consult a healthcare professional first. In such cases, temporary alternatives like water walking or stationary cycling may be used until walking becomes comfortable again.

A Sustainable Path to Pain-Free Movement

The best exercise for knee pain is not always the most fashionable or complex. Walking stands out because it is natural, adaptable, and proven to support joint health without unnecessary risk. It empowers people to stay active without fear, helping them reclaim confidence in their movement.

For those living with knee pain, the solution may not lie in expensive classes or specialized workouts—but in simply putting one foot in front of the other, mindfully and consistently.