When you live with knee osteoarthritis, moving less may feel safer—but it usually makes pain and stiffness worse. The right exercises can reduce pain, improve function, and may even slow structural decline. Exercise therapy is widely recommended as a first‑line treatment for knee OA, not an optional extra.
This guide walks through simple, physio‑style exercises for knee osteoarthritis that you can perform at home once your healthcare provider has cleared you.
Why Exercise Is Essential for Knee Osteoarthritis
Knee osteoarthritis does not mean you should avoid all movement. In fact, controlled loading is healthy for cartilage and muscle.
Benefits of knee osteoarthritis exercises include:
- Strengthening muscles that support and stabilize the joint.
- Reducing pain and stiffness by improving circulation and joint lubrication.
- Enhancing balance and proprioception, lowering fall risk.
- Supporting weight management and cardiovascular health.
Clinical guidelines consistently recommend exercise—both strengthening and aerobic—for all stages of knee OA.
Golden Rules Before You Start Exercising
- Warm up with 5–10 minutes of gentle marching or slow cycling.
- Aim for mild to moderate discomfort, not sharp or intense pain.
- Stop if you feel sudden sharp pain, significant swelling, or locking.
- Progress gradually: increase reps or hold times every 1–2 weeks.
- If you have severe OA, heart disease, or recent surgery, get professional clearance first.
Strengthening Exercises for Knee Osteoarthritis
Start with 2–3 non‑consecutive days per week. Adjust as tolerated.
Quadriceps strengthening
1. Seated knee extension (no weight or light band)
- Sit in a chair, back straight, feet flat.
- Slowly straighten one knee until the leg is almost straight, hold 3 seconds, then lower.
- Do 2–3 sets of 10–12 reps each side.
2. Wall sit (partial)
- Stand with your back against a wall, feet about one step forward.
- Slide down a little until knees are slightly bent (no deeper than 45–60 degrees).
- Hold 10–20 seconds, repeat 5–8 times.
Hip and glute strengthening
3. Side‑lying leg raise
- Lie on your side with legs straight.
- Raise the top leg 20–30 cm, hold briefly, then lower with control.
- 2–3 sets of 10–15 reps each side.
4. Glute bridge
- Lie on your back knees bent, feet hip‑width apart.
- Tighten your core and squeeze your glutes to lift hips off the floor.
- Hold 3–5 seconds, then lower.
- 2–3 sets of 10–12 reps.
Strengthening hips and glutes helps offload stress from the knee and improves overall lower‑limb mechanics.
Flexibility and Mobility Exercises for Knee Osteoarthritis
Perform daily or at least 4–5 times per week.
Hamstring stretch
- Sit on a chair and extend one leg straight, heel on the floor.
- Lean forward from your hips (not rounding your back) until you feel a stretch.
- Hold 20–30 seconds, repeat 2–3 times each side.
Calf stretch (standing)
- Stand facing a wall, one leg forward, one leg back.
- Keeping the back heel down, lean into the wall until you feel a stretch in your calf.
- Hold 20–30 seconds, repeat 2–3 times each side.
Quadriceps stretch (standing with support)
- Hold onto a chair or wall.
- Bend one knee to bring the heel toward your buttock and hold the ankle.
- Keep knees close; gently push the hip forward to intensify the stretch.
- Hold 20–30 seconds, repeat 2–3 times each side.
Improving flexibility around the knee reduces compensatory stress on cartilage and surrounding tissues.
Balance and Proprioception Training
Knee osteoarthritis often impairs proprioception and balance, which contributes to falls. Simple drills can help.
Tandem stance
- Stand near a counter.
- Place one foot directly in front of the other (heel to toe).
- Hold 20–30 seconds, repeat with the other foot in front.
Single‑leg stance (with support nearby)
- Hold the back of a chair lightly.
- Lift one foot off the floor and balance on the other leg.
- Try to hold 10–20 seconds; repeat 3–5 times per leg.
Progressions include closing the eyes (with supervision), standing on a softer surface, or performing gentle arm movements while balancing.
Best Aerobic Exercises for Knee Osteoarthritis
Aim for about 150 minutes per week of moderate‑intensity aerobic activity, divided across several days, if your health allows.
Joint‑friendly options:
- Walking on flat, even surfaces.
- Stationary cycling or outdoor cycling on smooth paths.
- Swimming or water aerobics to reduce load on knees.
- Elliptical machines at moderate resistance.
Start with short sessions (10–15 minutes) and increase duration as tolerated.
Sample Weekly Exercise Plan for Knee Osteoarthritis
- Day 1: Strength (quads, hips, glutes) + stretching.
- Day 2: 20–30 minutes walking or cycling + balance drills.
- Day 3: Rest or light stretching only.
- Day 4: Strength + stretching.
- Day 5: 20–30 minutes swimming or cycling.
- Day 6: Balance + flexibility.
- Day 7: Rest or gentle walking.
When to See a Physiotherapist
Consult a physiotherapist if you:
- Have persistent or worsening knee pain despite exercise and basic care.
- Feel that your knee is unstable or buckling.
- Have frequent falls or near‑falls.
- Need a graded program after surgery or injections.
FAQs About Knee Osteoarthritis Exercises
Proper, low‑impact exercise that respects pain limits is generally beneficial and recommended; high‑impact or poorly performed exercises can aggravate symptoms.
Partial squats to a chair, done with good form and within a comfortable range, are usually safe and helpful for quadriceps strength.
