Which swimming strokes are best for bad knees?

Freestyle and backstroke use a gentle flutter kick that's usually easy on the knees. Breaststroke's whip kick can strain sore or injured knees, so approach it cautiously or skip it if it hurts.

Can I swim with knee arthritis?

Many people with knee arthritis find swimming and water exercise very helpful, because buoyancy eases the load while gentle movement keeps the joint mobile. Always follow the guidance of your doctor or physical therapist.

Is water walking good for bad knees?

Yes — walking in chest-deep water is a very gentle, knee-friendly way to move and build strength, because the water carries much of your weight. It's a great starting point if full swimming feels like too much.

Is Swimming Good for Bad Knees?

By Jordan Rivers · June 29, 2026 · 3 min read

If you’re asking whether swimming is good for bad knees, the short and reassuring answer is yes — for most people, the water is one of the kindest places to exercise sore, stiff, or arthritic knees. The buoyancy takes the load off the joint while you keep moving. This guide explains why, which strokes are knee-friendly, and which to be careful with.

The short answer

Swimming is good for bad knees because the water supports your body weight, removing the pounding and impact that land exercise puts on the joint — while still letting you move, build strength, and keep the knee mobile. Freestyle and backstroke, with their gentle flutter kick, are usually easiest on the knees; breaststroke’s whip kick can strain them. Water walking is a great gentle starting point. As always with an injury or condition, check with your doctor or physical therapist first.

Why the water is so kind to knees

A few things make swimming and water exercise stand out for sore knees:

Buoyancy removes the impact. In chest-deep water, the water carries a large share of your weight, so your knees aren’t absorbing the jarring load they do when you walk, jog, or do most land workouts.
You keep moving without pounding. Gentle, supported movement helps keep the joint mobile and the surrounding muscles working — which is often exactly what stiff or arthritic knees need.
It builds supporting strength. Water gives gentle resistance, helping strengthen the muscles around the knee (like the quads and hamstrings) that help support and protect the joint.

This combination — movement and strengthening without impact — is why swimming and water exercise are so often recommended for joint problems.

Knee-friendly strokes (and one to watch)

Not all kicks are equal for sore knees:

Freestyle (front crawl): the flutter kick is a small, gentle up-and-down motion that’s usually easy on the knees. A good default.
Backstroke: same gentle flutter kick, on your back, and breathing is never a problem — a great knee-friendly choice. Here’s how to swim backstroke for beginners.
Breaststroke — be careful. The “whip” or “frog” kick bends and rotates the knees under load, which can aggravate sore or injured knees. If breaststroke hurts your knees, ease off or skip that kick.

If you’re not sure which stroke to start with, the flutter-kick strokes are the safer bet for bad knees.

Gentle ways to start

You don’t have to do full laps to benefit:

Water walking. Walking back and forth in chest-deep water is wonderfully gentle — the water carries much of your weight while you move and strengthen. A perfect starting point.
Aqua aerobics / water exercise classes. Low-impact, joint-friendly, and often popular with people managing knee and joint issues.
Easy flutter-kick swimming. Short, relaxed freestyle or backstroke, resting as needed.

These are also great entry points if you’re returning to exercise, older, or heavier — see learning to swim at 60 and how to start swimming when you’re overweight.

Listen to your knees

A few sensible pointers:

Warm up gently and ease in rather than going hard from cold.
Stop if a movement causes sharp or worsening pain — gentle is the goal, not pushing through pain.
Skip the breaststroke kick if it aggravates your knee; stick to the flutter kick.
Build up slowly — short sessions to start, adding time as your knee tolerates it.

An important note

This is general information, not medical advice. Knee problems vary a lot — arthritis, an injury, or post-surgery recovery all differ. Check with your doctor or physical therapist before starting, and follow their guidance on what’s right for your specific knee. They may even recommend swimming as part of your rehab.

The next small step

If your knees have kept you from exercising, try the gentlest possible start: get in chest-deep water and simply walk back and forth for a few minutes. Feel how much lighter your knees are with the water carrying your weight — for many people, that’s the moment they realize the pool is where they can move again.

Frequently asked questions

Is swimming good for bad knees?: Yes, for most people swimming is one of the gentlest ways to exercise sore or arthritic knees, because the water supports your weight and removes the pounding of land exercise. Check with your doctor or physical therapist about your specific knee first.
Which swimming strokes are best for bad knees?: Freestyle and backstroke use a gentle flutter kick that's usually easy on the knees. Breaststroke's whip kick can strain sore or injured knees, so approach it cautiously or skip it if it hurts.
Can I swim with knee arthritis?: Many people with knee arthritis find swimming and water exercise very helpful, because buoyancy eases the load while gentle movement keeps the joint mobile. Always follow the guidance of your doctor or physical therapist.
Is water walking good for bad knees?: Yes — walking in chest-deep water is a very gentle, knee-friendly way to move and build strength, because the water carries much of your weight. It's a great starting point if full swimming feels like too much.