What are the 5 best exercises for arthritis in the knees?

A “best five” list usually mixes strength, balance, and low-impact movement. Many people start with sit-to-stand from a chair, straight leg raises, low step-ups, calf raises, and a gentle hip-strength move (like a standing side-leg lift). The right choices depend on your pain level, balance, and how your knee responds the next day. If one exercise reliably causes swelling or limping after, it may need a smaller range, slower tempo, or a different option.

What is the best exercise for osteoarthritis of the knee?

Most experts emphasize a combination, not a single “best” exercise. Strengthening the thighs and hips can improve knee support, while low-impact cardio can improve endurance and overall function. For many people, a simple routine of chair sit-to-stands plus short walking or cycling sessions is a practical starting point. The best choice is the one you can do consistently without triggering flares. A physical therapist can help match exercises to your knee alignment and mobility limits.

Which osteoarthritis exercises should I avoid?

Exercises most likely to aggravate knee osteoarthritis are often high-impact or involve deep bending under heavy load. Examples include jump training, fast deep squats, twisting lunges, or activities with sudden direction changes. That doesn’t mean you can never do challenging movements, but you may need to scale the range of motion, slow the tempo, or use support. Pay attention to next-day swelling and function. If symptoms ramp up, choose lower-impact swaps and progress gradually.

Are chair exercises helpful for knee osteoarthritis?

Yes. Chair-based movements can be a safe way to build strength and keep the joint moving, especially if balance is a concern or standing hurts. Seated knee extensions, seated marching, and sit-to-stand practice are common options. The chair also helps you control range of motion and pace. Chair exercises can be useful for seniors, for people returning after a flare, or for anyone who needs a low-barrier routine at home. You can still make progress by increasing control and consistency.

Can I run with arthritis in my knees?

Some people with mild knee osteoarthritis can run, while others find it reliably triggers pain or swelling. Factors include your current symptoms, body weight, running surface, hills, footwear, and how your knee feels the next day. If you try running, consider reducing speed, avoiding downhill routes, and adding strength training for the hips and thighs. It can also help to alternate running days with low-impact cardio. If running worsens symptoms or causes instability, a clinician or therapist can help you choose safer options.

When should I seek medical care for knee osteoarthritis symptoms?

Consider evaluation if knee pain is severe, follows a new injury, or comes with major swelling, redness, warmth, fever, or an inability to bear weight. It’s also reasonable to seek care if you notice locking, repeated giving-way, significant night pain, or a rapid change in walking ability. These features can suggest something beyond typical day-to-day OA discomfort. A clinician can review your symptoms, decide whether imaging is needed, and discuss a broader plan that may include physical therapy or medications.

How do I compare home exercise versus physical therapy for knee OA?

Home exercise is often lower cost and easier to repeat, but it requires you to self-adjust form, range, and progressions. Physical therapy adds coaching, targeted strengthening, and help troubleshooting issues like hip weakness, balance problems, or pain with specific movements. If you’re flaring frequently, unsure what to avoid, or not improving with a basic routine, PT can be a good next step. Some people use PT to learn a plan, then continue independently once exercises feel clear and tolerable.

Exercises for Knee Osteoarthritis: Strength Moves That Help

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Medically Reviewed

Medically Reviewed By Lalaine ChengA committed healthcare professional holding a Master’s in Public Health with a specialisation in epidemiology, I bring a strong foundation in both clinical practice and scientific research, with a deep emphasis on promoting overall health and well-being. My work in clinical trials is driven by a passion for ensuring that every new treatment or product meets rigorous safety standards—offering reassurance to both individuals and the medical community. Now undertaking a Ph.D. in Biology, I remain dedicated to advancing medical knowledge and enhancing patient care through ongoing research and innovation.

Written by Medispress Staff WriterThe Medispress Editorial Team is made up of experienced healthcare writers and editors who work closely with licensed medical professionals to create clear, trustworthy content. Our mission is to make healthcare information accessible, accurate, and actionable for everyone. All articles are thoroughly reviewed to ensure they reflect current clinical guidelines and best practices. on November 24, 2025

Knee osteoarthritis (OA) can make everyday motion feel unpredictable. One day stairs are fine. The next day, your knee feels stiff, swollen, or “gritty.” That swing often leads people to move less, even when movement could help.

This article explains how exercises for knee osteoarthritis can support the joint without pushing it too hard. You’ll learn which muscles matter most, how to scale common strength moves, and how to pair strength with knee-friendly cardio. You’ll also see what to limit, what to modify, and how to build a routine you can repeat.

Why it matters: Stronger legs can reduce day-to-day knee strain during walking and stairs.

Key Takeaways

Prioritize strength: Build quads, glutes, and calves for better support.
Stay low-impact: Choose cardio that limits pounding and twisting.
Scale the range: Smaller bends can still build strength.
Watch the “after”: Next-day swelling matters more than workout soreness.
Progress slowly: Add difficulty in small steps, not big jumps.

What Knee OA Is and Why Strength Training Helps

Osteoarthritis is a “wear-and-repair” condition. Cartilage (the smooth covering on bone ends) changes over time. The joint may become less cushioned, and surrounding tissues can get irritated. Pain can come from several sources, including inflammation, bone changes, and sensitive joint structures. That’s one reason knee OA can feel different from week to week.

Strength work matters because your knee doesn’t act alone. The quadriceps (front thigh), hamstrings (back thigh), glutes (buttocks), and calves help guide and absorb forces at the knee. When those muscles are weak or not firing in sync, more load can shift into the joint. The goal is not “perfect knees.” The goal is steadier movement with fewer flare triggers.

You’ll often see Bone And Joint Health resources focus on this idea: improve the support system, not just the painful spot. For many people, hip strength and balance are just as important as knee strength. A stronger hip can reduce inward knee collapse during steps and squats, which some people find irritating.

Quick definitions:

Flare: A temporary increase in pain, swelling, or stiffness.
Low-impact: Activity with less pounding and sudden force spikes.
Quadriceps: Front-thigh muscles that help straighten the knee.
Glutes: Hip muscles that stabilize leg alignment in walking.
Range of motion: How far you bend or straighten a joint.

If you’re discussing joint pain through telehealth, visits are typically with a licensed U.S. clinician. That can help you sort symptoms and next steps.

Exercises for Knee Osteoarthritis: Strength Moves to Start With

Think of strength training as “joint support training.” You are teaching your legs to share load more evenly. The best starting plan uses controlled movement, short sets, and a range of motion that feels manageable. It also avoids forcing a deep bend on day one.

Before you start, notice what your knee does in the 24 hours after activity. Mild muscle soreness in the thighs or hips can be normal when you begin. A big increase in joint swelling, warmth, limping, or night pain is a sign you likely did too much.

How hard should it feel?

A useful rule is “workable discomfort” versus “warning pain.” Workable discomfort feels like effort, stretching, or mild aching that settles soon after you stop. Warning pain feels sharp, catching, unstable, or like the knee might give way. If you feel warning pain, reduce the range, slow down, use support, or stop the move.

Progress is usually more about consistency than intensity. Two short sessions you tolerate well often beat one session that causes a flare. If you’re unsure what’s safe for your knee pattern, a physical therapist can tailor form cues and modifications for you.

Five core strength moves (with easier options)

1) Sit-to-stand (chair squat)

This trains thighs and hips for real life. You can control depth by using a higher chair.

Sit tall with feet under knees.
Lean slightly forward from the hips.
Stand up using legs, not momentum.
Sit down slowly and repeat.

Easier option: Use armrests lightly or place a pillow on the seat to raise height.

2) Straight leg raise

This targets the quadriceps with minimal knee bending.

Lie on your back with one knee bent.
Keep the other leg straight and tighten thigh.
Lift to the height of the bent knee.
Lower slowly with control.

Easier option: Reduce lift height and slow the lowering phase.

3) Mini wall sit (partial wall squat)

This builds quad endurance without a deep squat.

Stand with your back against a wall.
Slide down a few inches only.
Hold briefly, then slide back up.
Keep knees tracking over the middle toes.

Easier option: Make the bend smaller or shorten the hold.

4) Step-up (low step)

This improves stair strength and balance. Start with the lowest safe step.

Step up with one foot, then bring the other up.
Step down with control, holding a rail if needed.
Move slowly to avoid knee “jolt.”

Easier option: Use a shorter step, or do “tap-ups” (tap the step and return).

5) Standing calf raise

Stronger calves help with walking, balance, and push-off.

Hold a counter or chair for support.
Rise onto the balls of your feet.
Pause, then lower slowly.
Keep ankles from rolling outward.

Easier option: Do one leg at a time only later, not at the start.

Example: A 72-year-old who feels stiff in the morning might start with sit-to-stand and calf raises after breakfast. After two weeks, they add low step-ups twice a week. The routine stays short, but it’s repeatable.

For broader healthy-aging context and safe movement ideas, you can browse Senior Health Tips. Many of the same pacing principles apply to knee OA.

Low-Impact Cardio and Mobility Options That Don’t Beat Up Your Knees

Strength supports the joint, but cardio supports the whole system. Aerobic activity can improve stamina, sleep, and mood. It may also reduce the “threat response” your body can build around pain. The key is choosing options that don’t spike knee load.

If you’re trying to find the best cardio for arthritic knees, start with the simplest version you can repeat. That might be short walking intervals at home, cycling with low resistance, or water exercise. If equipment is limited, marching in place near a counter, gentle step-taps, or a seated cardio routine can still raise your heart rate.

Many people pair cardio days with lighter exercises for knee osteoarthritis so the knee gets movement without heavy fatigue. Mobility work can also help you move more smoothly. Think ankle circles, gentle hamstring stretches, or a slow knee bend-and-straighten while seated.

Quick tip: If your knee swells after cardio, shorten time before increasing speed.

Because inflammation can flare with overuse, it can help to explore general strategies in Pain And Inflammation and apply them alongside movement pacing.

Some people choose video-based visits inside a secure HIPAA-compliant app. That can be useful when travel is difficult during flares.

Osteoarthritis Exercises to Avoid and Safer Swaps

There’s no universal “never do this” list, because bodies and disease severity differ. Still, certain movement patterns are more likely to aggravate knee OA, especially when done fast, deep, or under heavy load. These are often the same patterns people mean when they search for osteoarthritis exercises to avoid.

As you experiment with exercises for knee osteoarthritis, pay special attention to high-impact landings, rapid direction changes, and deep knee flexion under load. Also watch twisting through the knee when the foot is planted, which can irritate some people. If you also have hip or spine arthritis, you may need to scale rotation and forward bending more carefully.

Common pitfalls that trigger flares

Deep, fast squats: Too much bend too soon.
Jumping drills: High peak forces on landing.
Twisting lunges: Rotation with knee load.
Heavy leg press: High compressive joint forces.
Downhill running: Higher braking forces per step.

Safer swaps often keep the intent but change the stress. Swap jump squats for sit-to-stand. Swap deep lunges for a shallow split-stance hold while holding a counter. Swap running for brisk walking intervals, cycling, or an elliptical if tolerated. If you enjoy classes, look for “low-impact” formats and take the smallest range offered.

Example: Someone searching “running with arthritis in knees” might start by reducing hills and speed, then compare how the knee feels the next day. If swelling increases, they switch to cycling for a few weeks, while continuing strength work. The goal is staying active without repeatedly provoking the joint.

If you use braces, kinesiology tape, or compression sleeves, skin irritation can happen. If that’s an issue, see Skin Irritation Treatments for general skin-care considerations.

A Simple Weekly Plan and Progress Checklist

A good plan is the one you can follow on an average week. Many people do best with two to three strength sessions, plus two to four low-impact cardio sessions. You can keep sessions short. You can also split them: ten minutes in the morning and ten later can still count.

Progression should be boring on purpose. Increase only one variable at a time: either more repetitions, a slightly deeper bend, a longer hold, or an extra day per week. If you change everything at once, it’s harder to know what caused a flare.

If you’re using exercises for knee osteoarthritis as part of a broader health plan, it may help to track context. Sleep, stress, and footwear can change symptoms. For some women, hormonal shifts and activity changes can affect joint comfort over time. You can explore broader wellness factors in Womens Health Wellness.

Weekly routine checklist

Pick two strength days: Same days each week.
Choose three moves: Sit-to-stand, leg raise, calf raise.
Set a “stop rule”: Stop for sharp or unstable pain.
Log next-day response: Swelling, stiffness, limping.
Plan low-impact cardio: Short walks or cycling intervals.
Use supports early: Rail, chair, or countertop.
Review monthly: Add one small progression only.

Some people also discuss pain-management options with a clinician. When clinically appropriate, prescriptions may be coordinated through partner pharmacies.

For a deeper, condition-focused lens, browsing the Rheumatology hub can help you connect knee OA with other joint and inflammatory concerns.

Authoritative Sources

For an overview of OA basics, see Arthritis Foundation osteoarthritis resources.
For exercise and knee OA context, review AAOS: osteoarthritis of the knee.
For symptoms and management background, read NIAMS: osteoarthritis.

If you keep it simple and consistent, exercises for knee osteoarthritis can become part of your normal week. Aim for steady strength, low-impact cardio, and smart modifications. If your symptoms change quickly or feel unusual, consider getting evaluated so you’re not guessing.

This content is for informational purposes only and is not a substitute for professional medical advice.

Frequently Asked Questions

What are the 5 best exercises for arthritis in the knees?
A “best five” list usually mixes strength, balance, and low-impact movement. Many people start with sit-to-stand from a chair, straight leg raises, low step-ups, calf raises, and a gentle hip-strength move (like a standing side-leg lift). The right choices depend on your pain level, balance, and how your knee responds the next day. If one exercise reliably causes swelling or limping after, it may need a smaller range, slower tempo, or a different option.
What is the best exercise for osteoarthritis of the knee?
Most experts emphasize a combination, not a single “best” exercise. Strengthening the thighs and hips can improve knee support, while low-impact cardio can improve endurance and overall function. For many people, a simple routine of chair sit-to-stands plus short walking or cycling sessions is a practical starting point. The best choice is the one you can do consistently without triggering flares. A physical therapist can help match exercises to your knee alignment and mobility limits.
Which osteoarthritis exercises should I avoid?
Exercises most likely to aggravate knee osteoarthritis are often high-impact or involve deep bending under heavy load. Examples include jump training, fast deep squats, twisting lunges, or activities with sudden direction changes. That doesn’t mean you can never do challenging movements, but you may need to scale the range of motion, slow the tempo, or use support. Pay attention to next-day swelling and function. If symptoms ramp up, choose lower-impact swaps and progress gradually.
Are chair exercises helpful for knee osteoarthritis?
Yes. Chair-based movements can be a safe way to build strength and keep the joint moving, especially if balance is a concern or standing hurts. Seated knee extensions, seated marching, and sit-to-stand practice are common options. The chair also helps you control range of motion and pace. Chair exercises can be useful for seniors, for people returning after a flare, or for anyone who needs a low-barrier routine at home. You can still make progress by increasing control and consistency.
Can I run with arthritis in my knees?
Some people with mild knee osteoarthritis can run, while others find it reliably triggers pain or swelling. Factors include your current symptoms, body weight, running surface, hills, footwear, and how your knee feels the next day. If you try running, consider reducing speed, avoiding downhill routes, and adding strength training for the hips and thighs. It can also help to alternate running days with low-impact cardio. If running worsens symptoms or causes instability, a clinician or therapist can help you choose safer options.
When should I seek medical care for knee osteoarthritis symptoms?
Consider evaluation if knee pain is severe, follows a new injury, or comes with major swelling, redness, warmth, fever, or an inability to bear weight. It’s also reasonable to seek care if you notice locking, repeated giving-way, significant night pain, or a rapid change in walking ability. These features can suggest something beyond typical day-to-day OA discomfort. A clinician can review your symptoms, decide whether imaging is needed, and discuss a broader plan that may include physical therapy or medications.
How do I compare home exercise versus physical therapy for knee OA?
Home exercise is often lower cost and easier to repeat, but it requires you to self-adjust form, range, and progressions. Physical therapy adds coaching, targeted strengthening, and help troubleshooting issues like hip weakness, balance problems, or pain with specific movements. If you’re flaring frequently, unsure what to avoid, or not improving with a basic routine, PT can be a good next step. Some people use PT to learn a plan, then continue independently once exercises feel clear and tolerable.