Last updated: January 2026 | Reading time: 8 minutes
If you have knee problems — whether from arthritis, injury, or general wear and tear — finding exercise that doesn't make things worse can feel impossible.
Running hurts. Aerobics hurts. Even walking can be uncomfortable on bad days.
So when you hear that rebounding provides an effective cardio workout, your first question is probably: "But will it destroy my knees?"
Let's look at what the research says — and what you need to know before bouncing.
The Short Answer
For most people with knee concerns, rebounding is not only safe but often beneficial.
The key reason: the rebounder mat absorbs up to 80% of the impact that would otherwise travel through your joints. This makes rebounding significantly gentler than walking on hard surfaces, running, or traditional aerobics.
However, "most people" doesn't mean everyone. Read on for the nuances.
Why Rebounding Is Easier on Knees
1. Impact Absorption
When you run on pavement, your knees absorb 2-3 times your body weight with each stride. That repeated impact, over time, contributes to joint wear.
When you bounce on a quality rebounder, the elastic suspension system absorbs the majority of that force. Your knees still work — they're not getting a free ride — but they're not being pounded.
A NASA study famously found that rebounding achieves similar cardiovascular benefits to running but with significantly less biomechanical stress on the body.
2. Controlled Movement
Unlike running (where your feet strike unpredictably) or sports (where you twist and turn suddenly), rebounding is a controlled, vertical movement.
Your knees flex and extend in their natural range without sudden lateral forces, rotational stress, or unexpected impacts. For knees that struggle with instability, this predictability is valuable.
3. Muscle Strengthening
Here's the counterintuitive bit: gentle, controlled movement actually helps knee problems in many cases.
The muscles surrounding your knee — particularly your quadriceps and hamstrings — support and stabilise the joint. Weak muscles mean your knee takes more stress. Strong muscles share the load.
Rebounding strengthens these muscles without the high impact that might cause damage. It's often easier to build strength through rebounding than through exercises that hurt.
4. Improved Synovial Fluid Distribution
Your knee joints contain synovial fluid, which lubricates and nourishes the cartilage. Movement helps distribute this fluid throughout the joint.
Gentle rebounding — even just the "health bounce" where your feet barely leave the mat — promotes this fluid movement. Some physiotherapists recommend gentle bouncing specifically for this purpose.
What the Research Says
Several studies support rebounding for joint-conscious exercisers:
NASA Research (1980): The seminal study by NASA biomechanical researchers found that rebounding produced less impact stress than running while achieving similar cardiovascular and metabolic effects.
Journal of Applied Physiology: Research has confirmed that the acceleration-deceleration pattern of rebounding distributes g-forces more evenly across the body than running, reducing stress on specific joints.
Osteoarthritis Studies: While specific rebounding research is limited, studies on low-impact exercise generally show benefits for knee osteoarthritis. The Arthritis Foundation recommends low-impact aerobic exercise for managing symptoms.
Physiotherapy Applications: Rebounders are used in physiotherapy settings for knee rehabilitation, particularly for improving proprioception (joint awareness) and building supporting muscle strength.
The evidence consistently suggests that low-impact doesn't mean low-benefit — you can achieve meaningful exercise effects while sparing your joints.
When Rebounding Might Not Be Suitable
Rebounding isn't right for everyone with knee issues. Consider alternatives or consult your doctor if:
Acute Injury
If you've recently injured your knee — torn ligament, meniscus damage, fracture — you need to heal before bouncing. Rebounding on an acutely injured knee could worsen the damage.
Wait until: Your doctor or physiotherapist clears you for weight-bearing exercise.
Post-Surgical Recovery
After knee surgery, you'll have specific rehabilitation protocols. Rebounding might be introduced eventually, but not immediately.
Wait until: Your surgeon or physiotherapy team specifically approves rebounding.
Severe Osteoarthritis
For moderate osteoarthritis, gentle rebounding is often beneficial. For severe cases with significant cartilage loss, the joint may not tolerate even low-impact exercise comfortably.
Consider: Starting extremely gently and monitoring closely, or choosing non-weight-bearing exercise (swimming, cycling) instead.
Significant Instability
If your knee gives way unexpectedly or you have serious balance problems, the unstable surface of a rebounder might increase fall risk.
Consider: Using a stability bar attachment or choosing a different exercise modality.
How to Rebound Safely with Knee Concerns
If your knees are a concern but you want to try rebounding, follow these guidelines:
1. Choose the Right Rebounder
Not all rebounders are equal when it comes to joint protection.
Elastic band/bungee rebounders provide a smoother, more progressive bounce than spring-based rebounders. The difference matters for sensitive joints — springs can create a slightly jarring "snap" at the bottom of the bounce.
We recommend the BERG Fitness Trampoline 110, which uses 36 integrated elastic bands for a smooth, controlled bounce that's gentle on joints.
2. Start with the Health Bounce
The "health bounce" is the gentlest form of rebounding:
- Stand on the mat, feet hip-width apart
- Bounce gently — your heels lift slightly but your toes stay on the mat
- Keep knees soft, never locked
- Arms can hang naturally or swing gently
This isn't really "jumping" — it's more like gentle bobbing. But it's enough to get lymphatic movement, activate muscles, and start building confidence.
Stay at this level for at least a week before progressing to any actual jumping.
3. Keep Bounces Low
Even as you progress, keep your feet close to the mat. You don't need to jump high to get benefits. Controlled, low bounces are just as effective for cardiovascular fitness and far gentler on joints.
High jumping increases impact forces. Keep it low.
4. Never Lock Your Knees
Throughout every bounce, keep your knees slightly bent and soft. Landing on locked, straight legs sends impact directly through the joint.
Think of your legs as shock absorbers. They should flex to absorb force, not remain rigid.
5. Use a Stability Bar Initially
If you're nervous about balance, consider using a stability bar attachment. This gives you something to hold while you build confidence and strength.
Many people start with a bar and phase it out as they become more comfortable.
6. Listen to Your Body
Pain is a signal. If your knees hurt during or after rebounding:
- Reduce intensity — go back to the health bounce
- Reduce duration — 5 minutes might be enough initially
- Check your form — are your knees soft? Are you bouncing too high?
- Rest and reassess — if pain persists, consult a professional
Mild muscle soreness is normal. Joint pain is not.
7. Consider Seeing a Physiotherapist
If you have ongoing knee problems, a session or two with a physiotherapist familiar with rebounding could be valuable. They can assess your specific situation and provide personalised guidance.
Rebounding vs Other Exercise for Bad Knees
How does rebounding compare to other low-impact options?
| Exercise | Pros | Cons |
|---|---|---|
| Rebounding | Low impact, cardiovascular benefits, builds muscle, space-efficient, fun | Some balance required, not suitable for acute injuries |
| Swimming | Zero impact, excellent for joint problems | Requires pool access, less convenient |
| Cycling | Very low impact on knees | Requires bike/gym, less bone-building benefit |
| Walking | Accessible, weight-bearing | More impact than rebounding, weather-dependent |
| Elliptical | Low impact, weight-bearing | Expensive machines, less engaging |
Rebounding offers a compelling combination: truly low impact, convenient for home use, effective for cardio and muscle building, and genuinely enjoyable. For many people with knee concerns, it hits a sweet spot that other exercises miss.
Real-World Examples
Arthritis sufferers: Many people with osteoarthritis find rebounding more comfortable than walking. The reduced impact allows them to exercise for longer and more frequently.
Post-injury rehabilitation: Physiotherapists often introduce rebounding during knee rehabilitation, using the unstable surface to improve proprioception and rebuild supporting muscles.
Older adults: Rebounding is popular among over-50s and over-60s specifically because it provides effective exercise without the joint punishment of higher-impact activities. Read our guide: Best Rebounder for Seniors UK.
Runners recovering from injury: Former runners who can no longer pound pavement often find rebounding provides a satisfying cardiovascular workout without the damage.
The Bottom Line
For most people with knee concerns, rebounding is not just safe — it's often one of the best exercise choices available.
The combination of low impact, controlled movement, muscle strengthening, and cardiovascular effectiveness makes it ideal for those who need to protect their joints while staying active.
That said, it's not suitable for acute injuries or immediately post-surgery, and severe joint problems may need medical guidance before starting.
If you're unsure, consult your GP or physiotherapist. If you're cleared for low-impact exercise generally, rebounding is likely a good option.
Start gently, listen to your body, and enjoy the bounce.
Ready to try rebounding? The BERG Fitness Trampoline 110 uses elastic band technology specifically designed for a smooth, joint-friendly bounce. £319 with free UK delivery.
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