Is croquet good for bad knees?
For most people over 60 with sore or stiff knees, croquet is a reasonable low-impact choice. You play it at walking pace on a flat lawn. There is no running, no jumping and no hard twisting.
No study has looked at croquet and knees directly. The case for it rests on two things: what Australian health guidance says about walking and gentle exercise, and how the game is actually played. Some people do need to take care, and they are covered below.
Why croquet suits many sore knees
In a game of croquet, you walk across a mown lawn, line up a shot and swing a mallet. Then you walk to your ball and do it again. You don't sprint for a ball, stop suddenly or change direction in a hurry.
The Australian Physiotherapy Association's magazine looked at this in InMotion's "A hit for health", written with Croquet Victoria in 2021. It reported that golf croquet "is being promoted as an outdoor, low-impact activity for people of all ages, including those with limited movement." Physios who specialise in older people reviewed the movements involved. They described "flexion of hips and knees, gentle shoulder motion, a light grip strength with both hands on the mallet and no significant twisting of body or spine" (flexion means bending). The article presented golf croquet as a way for older adults to improve mobility and spend less of the day sitting down.
That is a magazine feature, though, not a study. It is also not a recommendation for people with knee arthritis. Hoopla's story My knee ended my tennis career has more on what physios say.
What the health guidance says
The guidance doesn't mention croquet. It does talk about walking and low-impact exercise, which is what most of a croquet game is.
- The RACGP, which sets guidelines for Australian GPs, says in its knee and hip osteoarthritis guideline that it "strongly recommend[s] walking, muscle-strengthening exercise and Tai Chi" for people with knee osteoarthritis, the most common kind of arthritis in the knee. The guideline dates from 2018 and is being updated.
- Arthritis Australia, on its physical activity page, says low-impact exercises, with "less weight or force going through your joints, are usually most comfortable". Its examples include walking, swimming and cycling. Its page on knees has more on knee arthritis.
- Healthdirect, in its osteoarthritis page, advises people to "choose low impact activities that don't put a lot of stress on your joints". It also notes that extra body weight puts stress on the knees and hips.
- A 2025 research review found that walking programs made little or no difference to the forces on the knee in people with mild to moderate knee osteoarthritis. This finding comes from the review's published summary.
None of these groups recommends croquet by name. They do support gentle, walking-based activity, which is most of a croquet game.
How hard is croquet?
Researchers measure how much effort an activity takes in units called METs. The higher the number, the harder you are working. These figures come from the Compendium of Physical Activities:
| Activity | METs |
|---|---|
| Croquet | 3.3 |
| Lawn bowls | 3.3 |
| Golf, walking and carrying clubs | 4.3 |
| Tennis, doubles | 4.5 |
| Tennis, singles | 8.0 |
Croquet takes about the same effort as lawn bowls. Keep in mind that METs measure effort. They tell you nothing about how much strain a sport puts on your knees.
The bending question
Croquet does involve some bending. You bend to place a ball or pick one up. You also bend your hips and knees slightly when you swing.
If kneeling or squatting is hard for you, try a session before you commit, and see how it feels.
Which form of croquet involves less bending?
There are two main forms of the game: golf croquet and association croquet. Golf croquet involves less bending. Association croquet has a "croquet stroke", where you place your ball against another ball before you hit it, which means bending down to set the balls up. Golf croquet has no croquet stroke.
If bending is your main worry, ask your local club about golf croquet.
How can I make a game easier on my knees?
- Use the two hour pain rule. Arthritis Australia's physical activity page explains its "two hour pain rule", a simple way to judge whether to do less next time.
- Consider a walking stick. Healthdirect notes that "walking sticks can help to reduce the load on your hips and knees."
- Ask the club about shorter games while you find out how your knees cope.
Croquet as an alternative to pickleball or tennis
Older players make up a large share of pickleball injuries seen in US hospital emergency departments. A 2025 study in the Orthopaedic Journal of Sports Medicine looked at an estimated 66,350 pickleball injuries treated in US emergency departments between 2013 and 2022. It found 61.1% were in people aged 65 to 80. Falls were the most common cause, and about a third of the injuries were fractures. Hoopla's pickleball story looks at this in more detail.
No study has compared croquet with pickleball, tennis or bowls for knee strain, so we can't say croquet is easier on the knees. Croquet has no running or sudden stopping.
Croquet and lawn bowls are both low-impact and take about the same effort. Both involve some bending: bowlers deliver from a lunge, and croquet players bend to place or pick up a ball. Hoopla's comparison of croquet and lawn bowls looks at the two side by side.
When to check with your doctor or physio first
Talk to your GP, surgeon or physio before you start if:
- Your knee is hot, swollen or painful. Arthritis Australia advises against exercising a joint like this vigorously.
- You've had a knee or hip replacement. Check with your surgeon or physiotherapist first if you are within the first few months of recovery. Our healthy ageing page has more on this.
- You find kneeling or squatting hard, or you struggle with long stretches on uneven grass.
Your physio can tell you what to watch for and whether any part of the game needs care. If balance is also a worry, Hoopla's story on croquet and balance is worth reading.
Where to try croquet in Queensland
- Find your nearest club using Croquet Queensland's club finder. There are 41 clubs across the state.
- Look for a Come and Try session.
Go along, play a few shots and see how your knees feel afterwards.
References
Frequently Asked Questions
Is croquet good exercise for seniors with bad knees?▼
For most older people with sore knees, croquet is a sensible low-impact option. It is played at walking pace, with no running or jumping. No study has tested croquet on knees, but Australian guidance supports walking and other gentle exercise for knee arthritis.
Is croquet a good low-impact sport for over 60s in Australia?▼
Croquet is played at walking pace on a flat lawn, with no running or jumping, and takes about the same effort as lawn bowls. Australian health guidance recommends walking and other low-impact activity for sore knees. Croquet Queensland has clubs across the state.
Is croquet a good sport after a knee replacement?▼
No research has looked at croquet after a knee replacement. Check with your surgeon or physiotherapist before you play, especially in the first few months of recovery. Croquet is low-impact and played at walking pace, but it does involve some bending, so take care with deep squatting or kneeling.
Does croquet involve a lot of bending?▼
There is some bending. You bend to place or pick up a ball, and your hips and knees bend slightly when you swing. Golf croquet involves less bending than association croquet, because it has no croquet stroke.
What sport is easier on the knees than pickleball for older adults?▼
Low-impact options for older adults include croquet, lawn bowls, golf, swimming, walking and cycling. Croquet has no running, jumping or sudden changes of direction. No study has compared it with pickleball for knee strain, so we can't say it is easier on the knees.
Do I need to be fit to start croquet?▼
You don't need to be sporty to start. Croquet is played at walking pace and takes about the same effort as lawn bowls.
How can I try croquet in Queensland?▼
Croquet Queensland lists 41 clubs on its website, so you can find one near you. You can also look for a Come and Try session on the Come and Try Croquet website.