If you’ve been told to “take it easy” because of knee arthritis, you’re not alone.

New research from a clinical trial suggests something surprising:
👉 Doing a bit more (safely) might actually help your knees more — not harm them.

Let’s break it down in simple terms.

🧠 What is knee osteoarthritis?

Knee osteoarthritis is a common condition where the joint cartilage wears down over time.

This can lead to:

• Pain
• Stiffness
• Difficulty walking or staying active

Keeping active is one of the best treatments — but how hard you should exercise has always been unclear.

🔬 What did this study look at?

This study involved 120 people with knee osteoarthritis who exercised for 12 weeks.

They were split into groups doing:

• ✅ Low intensity exercise
• ✅ Moderate intensity exercise
• ✅ High intensity exercise
• ✅ Or no structured exercise

Everyone who exercised did:

• Walking or cycling
• 3 times per week
• About 50 minutes per session

💡 What did they find?

✅ 1. Exercise helped — but intensity mattered

All exercise groups improved, but:
👉 Higher intensity exercise led to bigger improvements

This included:

• Less pain
• Better function
• Better walking ability

✅ 2. The highest intensity group had the biggest benefits

People doing higher intensity exercise had:

• Around 50% reduction in pain levels
• Large improvements in function and daily activities 
• Better walking distance (by about 71 metres) 

✅ 3. It may even help your cartilage

One of the most interesting findings:

👉 Higher intensity exercise was linked to improvements in cartilage health markers

And imaging showed:

• Slight increases in cartilage thickness and volume

✅ This challenges the old belief that harder exercise “wears out” your joints.

✅ 4. It was safe when done properly

Importantly:

• ❌ No serious injuries were reported
• ✅ Mild soreness or temporary flare-ups settled within a few days

⚖️ So… should you push harder?

Yes… but, not quite “go as hard as possible”. This study suggests:

👉 Many people with knee osteoarthritis can safely tolerate and benefit from more challenging exercise than previously thought.

🏃 What does “higher intensity” actually mean?

In the study, higher intensity meant:

• Working at about 70–80% effort
• You’re breathing heavier but still in control

👉 Think:

• Brisk walking
• Cycling at a steady effort
• Slightly breathless but still able to talk in short sentences

🧩 The key takeaway

✅ Exercise is one of the best treatments for knee arthritis
✅ Doing a bit more (when appropriate) may give better results
✅ Higher intensity doesn’t equal damage, when guided properly

🚨 Important: this isn’t a “push through pain” message

This doesn’t mean:

• Ignoring pain
• Starting intense exercise suddenly
• Going it alone

👉 The study emphasises gradual progression and appropriate guidance.

✅ Bottom line

👉 Knee arthritis doesn’t mean you should avoid challenging exercise
👉 With the right support, doing a bit more may actually be the key to feeling better

Want help getting started?

If you’re unsure what level is right for you, book in with any of our physios, or give us a call on 9447 6152, to get guided, step-by-step support.