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Bone-on-bone knee exercises can help to reduce pain, improve range, and keep you on the move. When the cartilage is gone from your knee joint, you may think that exercising is out of the question. The fact is that, in this situation, exercise may be more critical than ever.


A body of evidence points out that exercise is essential to dealing with joint pain and keeping you healthy. Finding the right bone-on-bone knee exercise can ensure that your body stays in motion.

Choosing the Right Bone-On-Bone Knee Exercise is Essential

There are plenty of things that can go “wrong” with a knee, resulting in a painful joint. Arthritis affects millions of people. However, painful conditions of the knee do not have to keep you from exercising the rest of your body. Additionally, exercise can be a way to relieve pain. It may sound counterintuitive that moving your knee can alleviate the pain in your knee, but it can—and it does help.


People with arthritis, undiagnosed joint pain in the knee, or those recovering from a knee injury, need to find the right exercises. Of course, there is a balance. You want to strengthen the muscles without causing further damage.

What happens if your knee is bone-on-bone?

Bone-on-bone arthritis (osteoarthritis) is a condition where there is a small amount of inflammation. Large amounts of inflammation indicate other forms of arthritis. Osteoarthritis is a degenerative condition that starts with the loss of cartilage in the knee. As the cartilage deteriorates, the knee loses the cushion between the bones, hence “bone on bone.”

What Can You Do for a Knee That Is Bone-on-Bone?

Many people believe that knee replacements are the only solution for knee pain. Surgery can be a solution, but it is not the only solution. There are alternatives to knee replacement, including:

  • Exercise. Exercise is one of the best ways to reduce knee pain and increase mobility.
  • Weight loss. Losing even 10 pounds can make a notable difference in pain levels.
  • Other natural treatments. Non-surgical, natural therapies, such as a supplement regime, are available that may help with bone-on-bone knee pain.

Is Walking Good for Bone-on-Bone Knees?

Walking in moderation can be good for the bone health of your knees, but walking too much can cause more pain and discomfort. Walking puts a lot of stress on the knees. After all, the knee carries all of your upper body weight. Other exercises, like rowing, can help you to stay healthy.

What is the Best Exercise for Bone-on-Bone Knee Pain?

According to the experts, exercises that provide low impact to the knee joint are the best for bone-on-bone knees. These include rowing, stationary biking, swimming, and other low-impact exercises that can strengthen your body while avoiding or minimizing bone-on-bone pain.

What Bone-on-Bone Knee Exercise Works the Whole Body?

If you are looking for an exercise that can provide an excellent workout for the whole body with a low impact on the knees, rowing is the best for bone-on-bone knee exercise. Rowing works the upper body, lower body, and back. While you are sitting recumbent in the rowing machine, you are taking the pressure of your bodyweight off your knees. It’s also one of the best exercises for bad knees to lose weight


Many seniors prefer rowing over biking and other forms of exercise because it delivers a complete body workout without knee pain. It is a low-impact exercise that can help to decrease pain and improve mobility.

Quality Equipment Is Vital to the Success of Bone-on-Bone Exercise

To get the most out of any exercise, you must have quality equipment to use. While you can usually find rowing machines at your local gym or fitness center, investing in a high-quality rowing machine will ensure that you can get your workouts any time you want them. The right rowing machine can make working out easier, which means you will be more likely to do it more often.


A Final Note on Managing Bone-on-Bone Knee Pain


When you experience bone-on-bone knee pain, you may feel tempted just to throw up your hands and give up on exercise altogether. Your former methods of exercise may hurt your knees and scare you away from exercise routines.


However, to keep your knees and body functioning, you need to maintain muscle strength in those muscles that support your knees. Finding recumbent ways to exercise your knees without putting your entire body weight on them is the ideal solution. Rowing can be the perfect option for bone-on-bone exercise.


The material on this website is intended for educational information purposes only.  It should not substitute or delay medical advice, diagnosis or treatment.