Can Yoga Help Knee Arthritis? What the Research Shows
- 5 days ago
- 4 min read
Written by Dr. Jeffrey Peng, MD — Board-Certified Sports Medicine Physician
Published: March 2, 2026 | Last Updated: March 2, 2026
Knee osteoarthritis is one of the most common causes of joint pain in adults, affecting mobility, independence, and overall quality of life. Exercise remains one of the most effective non-pharmacological treatments for managing symptoms—but patients frequently ask which type of exercise is best. Strength training has long been considered the gold standard. But what about yoga? It is low-impact, widely accessible, and often praised for its benefits on flexibility and stress reduction. Until recently, however, we lacked high-quality evidence comparing yoga directly to a structured strength training program for knee osteoarthritis.
In this article, I review two important studies—a 2025 randomized clinical trial and a 2023 network meta-analysis—that shed new light on yoga as an evidence-based treatment option for knee arthritis pain. The findings may change how you think about exercise for your joints.
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Yoga vs. Strength Training: What a New Clinical Trial Found
A 2025 randomized clinical trial published in JAMA Network Open directly compared yoga to strengthening exercise in adults with knee osteoarthritis (Abafita et al., 2025). Researchers enrolled 117 participants with moderate knee pain and assigned them to either a yoga group or a strengthening exercise group. Both groups followed a structured 12-week program consisting of supervised and home-based sessions, followed by an additional 12 weeks of home practice.
The results were noteworthy. Both groups experienced significant improvements in pain over 12 weeks, with no statistically significant difference between them. Yoga was found to be noninferior to strengthening exercises for pain reduction—meaning it performed just as well. Over the full 24-week study period, the yoga group actually demonstrated modestly greater improvements in physical function, joint stiffness, quality of life, and even depression scores compared to the strength training group.
These findings are clinically meaningful. For patients who find traditional strength training intimidating, physically difficult, or simply unappealing, yoga now represents a proven and empowering alternative that delivers comparable—and in some domains, superior—outcomes.
How Different Types of Exercise Compare for Knee Osteoarthritis
A larger 2023 network meta-analysis provides even broader context for understanding how various exercise types stack up against one another. Published in The Orthopaedic Journal of Sports Medicine, this study analyzed 39 randomized controlled trials involving over 2,600 participants across five different exercise modalities: resistance training, stationary cycling, aquatic exercise, traditional practices such as tai chi, and yoga (Mo et al., 2023).
The analysis confirmed that all forms of exercise were more effective than no exercise at all—but their specific benefits varied depending on the outcome measured. Yoga ranked as the most effective intervention for reducing stiffness, improving physical function, and enhancing overall quality of life. Aquatic exercise performed best for pain relief, while stationary cycling led in walking endurance. These results reinforce the idea that no single exercise type is universally superior; the best approach depends on the individual patient's primary symptoms and personal goals.
How Does Yoga Help Knee Osteoarthritis?
Yoga’s therapeutic benefits for knee osteoarthritis stem from its unique combination of physical movement, breath control, and mindfulness. From a biomechanical perspective, yoga improves joint mobility and flexibility, which helps reduce the stiffness that is one of the hallmark complaints in osteoarthritis. Many yoga postures gently engage and strengthen the muscles surrounding the knee—particularly the quadriceps, glutes, and core—all of which are essential for joint stability and appropriate load distribution.
However, yoga’s benefits extend well beyond the physical. Research suggests that yoga reduces systemic inflammation and stress levels, likely through activation of the parasympathetic nervous system. Controlled breathing and mindfulness practices incorporated into yoga sessions can lower cortisol and substance P—two molecules closely associated with pain sensitization. The 2023 network meta-analysis found that yoga was especially effective for improving stiffness, function, and quality of life, suggesting that both the physical and psychological components of the practice contribute meaningfully to its therapeutic effects.
In my practice, I often explain to patients that yoga works not only because it moves the body but also because it helps regulate the mind. This dual mechanism may explain why many patients report feeling better overall—not just in their knees—after committing to a consistent yoga routine.
What This Means for Your Treatment Plan
If you are dealing with knee osteoarthritis, yoga is now a well-supported, evidence-based option that can help reduce pain, improve function, and enhance your mood and quality of life. This is not about choosing yoga instead of strength training—it is about finding a movement routine that works for your body, your preferences, and your lifestyle.
In my experience treating patients with knee arthritis, the best exercise is the one you can stick with consistently. If yoga feels more accessible, enjoyable, or sustainable than traditional strengthening exercises, that is a valid and effective path forward. For patients interested in a comprehensive approach, combining yoga with targeted strengthening exercises may offer the broadest range of benefits.
If you are looking for additional treatment options beyond exercise, therapies such as platelet-rich plasma (PRP) injections and hyaluronic acid injections can complement your exercise program and provide further relief. The goal is always to build a personalized treatment plan that addresses your unique symptoms and goals.
References
Abafita BJ, Singh A, Aitken D, et al. Yoga or Strengthening Exercise for Knee Osteoarthritis: A Randomized Clinical Trial. JAMA Netw Open. 2025;8(4):e253698. doi:10.1001/jamanetworkopen.2025.3698
Mo L, Jiang B, Mei T, Zhou D. Exercise Therapy for Knee Osteoarthritis: A Systematic Review and Network Meta-analysis. Orthop J Sports Med. 2023;11(6):23259671231172773. doi:10.1177/23259671231172773
Disclaimer: The content of this article is for educational purposes only and does not substitute for professional medical advice. Always consult with a qualified healthcare provider before starting any new exercise program or making changes to your treatment plan. Dr. Jeffrey Peng is a board-certified sports medicine physician. The views expressed here represent his clinical perspective and do not necessarily reflect those of affiliated institutions.
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