4 Exercise Machines That Are Safe for Bad Knees

When you have knee pain, you’ll want to limit running and jumping activities that can make the discomfort worse.

The following low-impact exercise machines can help you stay active. But remember: Regardless of the reason that you have knee pain, it’s important to get clearance from your doctor before you start any new exercise routine. That way, you can make sure it’s safe for you given the specifics of your injury or illness.

1. Elliptical Machine

The elliptical machine is for anyone who wants to get a full-body, low-impact cardio workout, says Carolina Araujo, a New York City–based certified personal trainer and strength coach. This type of machine is especially ideal for anyone with knee issues, as it shouldn’t cause further pain or discomfort.

“I recommend the elliptical for anyone who likes to run or jog but feels pain in their knees,” Araujo says. “It still gives you the cardio benefits, but your joints aren’t absorbing the impact from the ground.”

The motion is a cross between biking and walking or running, using mainly your legs to propel movement. This knee-friendly cardio machine also provides a workout for your arms, which are the secondary force in the movement, assisting the powerhouses of the exercise: your legs.

2. Rowing Machine

The rower is another low-impact machine that offers both cardio and strength-building benefits. Like the elliptical, the rower targets your lower and upper body without putting extra pressure on your knees, Araujo says. And you can increase the resistance on the machine, challenging your strength and endurance even more.

“Thanks to the resistance settings, you can also use the rower to build strength in your quads and hamstrings, which are muscles that support your knees,” she says.

As your knees straighten, lean your torso back slightly, keeping your abs engaged. Finish with your arms by pulling the row bar to your chest (toward the base of your breastbone). To end the motions, extend your arms as you lean forward slightly. Let the bar pass over your knees, then bend your knees to slide forward.

3. Stationary Bike

Many gyms offer a recumbent bike or an upright bike. The recumbent bike is a better choice if you still have knee issues or discomfort, assuming you get your doctor’s okay to use it.

But both types of stationary bikes offer a great cardio workout. The upright stationary bike also offers core-building benefits, because you need to keep your body stable as you pedal. For those who need a lower-intensity workout, though, the recumbent bike is a better option.

4. Leg Curl or Leg Extension Machine

These resistance-training machines let you strengthen your lower body, specifically the leg muscles, which support your knees.

Leg curls can actually help relieve knee pain by strengthening the hamstrings, which support these joints, says Jereme Schumacher, a physical therapist and personal trainer at Bespoke Physical Therapy in San Diego.

The Takeaway

• If you’re recovering from an injury or managing a chronic condition that causes knee pain, you’ll likely want to avoid exercise that includes running or jumping.
• Low-impact exercise machines can be good options to try. These include elliptical machines, rowing machines, stationary bikes, and leg curl or leg extension machines.
• Anyone with knee pain, or anyone who is recovering from a knee injury or managing a chronic condition that affects the knees, should get clearance from their doctor before trying a new workout.