Hip and knee pain can be discouraging, especially when it affects your daily movement or fitness routine. But staying active is one of the best ways to keep joints mobile, reduce stiffness, and improve strength around painful areas. The key is to choose low-impact exercises that are kind to your joints while still giving your body a good workout.
Whether you’re managing arthritis, recovering from an injury, or simply feeling the wear and tear of everyday life, here are some joint-friendly exercises every woman should try.
Why Low-Impact Exercise Matters
High-impact workouts, like running, jumping, or intense cardio classes, can strain already sensitive hips and knees. Low-impact exercises reduce that stress while still helping you:
- Stay mobile
- Maintain muscle tone
- Support joint health
- Improve balance and coordination
They’re also easier to stick with long term, especially when you’re dealing with ongoing pain or flare-ups.
Swimming and Water Workouts
Why it works: Water supports your body weight, which means your joints don’t have to absorb as much impact. At the same time, the resistance of the water helps build strength.
What to try:
- Swimming laps
- Water aerobics
- Walking or jogging in the pool
Even just 30 minutes of water-based movement a few times a week can help keep your hips and knees feeling looser and more comfortable.
Yoga for Flexibility and Strength
Why it works: Yoga focuses on gentle stretches, controlled movements, and deep breathing. It helps improve flexibility, strengthen muscles around the joints, and promote better posture, all without jarring impact.
What to try:
- Chair yoga or beginner-friendly classes if you’re new to yoga or have limited mobility
- Poses like Bridge, Child’s Pose, and Warrior II, which support hip and knee stability
- Use blocks, straps, or cushions to modify positions as needed
Always listen to your body and avoid poses that feel uncomfortable or put too much pressure on sore joints.
Pilates for Core and Joint Support
Why it works: Pilates focuses on building core strength, which supports the lower back, hips, and knees. It also encourages controlled movements that can help improve stability.
What to try:
- Mat-based Pilates with slow, mindful movements
- Exercises like leg circles, bridges, and clamshells that target hip stabilisers
- Low-resistance Pilates machines (like the Reformer) under guidance, if available
Pilates can help improve posture and alignment, which can take some of the load off your joints during daily activities.
Strength Training with Supportive Moves
Why it works: Strengthening the muscles around your hips and knees reduces pressure on the joints themselves. When your muscles are doing more of the work, your joints don’t have to.
What to try:
- Bodyweight exercises like wall sits, step-ups, and glute bridges
- Resistance bands for light strength training
- Light weights or machines, focusing on slow, controlled reps
Start with low resistance and build up gradually. It’s not about pushing through pain, focus on proper form and control.
Walking, Yes, Really!
Why it works: Walking is simple, free, and easy to incorporate into your day. When done on even ground and at a steady pace, it’s a low-impact way to stay active without aggravating joint pain.
What to try:
- Short, consistent walks (even 10 minutes at a time)
- Walking on grass, tracks, or cushioned surfaces for less impact
- Wearing well-cushioned, supportive shoes
Add some gentle stretches before and after walking to keep your joints mobile and prevent stiffness.
Finding the Right Balance
Everyone’s experience with hip and knee pain is different. Some days you may feel energised, while others call for rest and gentler movement. That’s okay. What matters is consistency and choosing activities that support your body, not stress it.
Mix and match these low-impact workouts to keep things interesting and support different areas of your body. If a particular exercise causes discomfort, pause and try something else. Movement should help you feel stronger, not sore.
Need a Bit More Support? Let’s Talk.
At Liberty Orthopaedic Clinic, we work with women to manage joint pain and keep them moving with confidence. If hip or knee pain is slowing you down, we can help you explore safe, personalised options for staying active.
Book a consultation today and let’s find the right plan to keep you strong, mobile, and doing what you love, without the pain.
