Knee osteoarthritis (OA) is one of the most common causes of joint pain in adults, affecting roughly 32 million Americans. It’s a condition that gradually wears down the cartilage in your knee joint, making everyday movements like walking, standing, or climbing stairs painful.

But here’s the good news: exercise is one of the most effective non-surgical ways to manage knee osteoarthritis. While it may sound counterintuitive to move a sore joint, strengthening the muscles around your knee can actually protect it, reduce stiffness, and improve mobility.

If you’re searching for effective exercises for knee osteoarthritis, this guide will walk you through the best movements for strength and relief, along with easy tips to make your routine safe and sustainable.

What Is Osteoarthritis of the Knee?

Osteoarthritis is a chronic joint condition that occurs when the smooth cartilage cushioning the ends of your bones wears away. As a result, the bones rub together, leading to pain, swelling, and stiffness.

Knee OA tends to develop gradually, often due to age-related wear and tear, previous injury, or excess weight that increases joint stress. Common osteoarthritis knee symptoms include:

• Pain or tenderness in the knee
• Stiffness, especially in the morning or after resting
• Swelling or inflammation
• A grinding or popping sensation when moving
• Reduced range of motion

Although osteoarthritis has no cure, maintaining strong leg muscles and staying active can significantly reduce symptoms and delay progression.

Why Exercise Is Key for Knee Osteoarthritis

When you live with knee OA, rest might seem like the safest option. However, inactivity can worsen symptoms by weakening the muscles that support your knees.

Regular exercise for knee pain helps in several ways:

• Strengthens muscles: Strong muscles absorb stress and reduce strain on the joints.
• Improves flexibility: Gentle stretching keeps your knees mobile and prevents stiffness.
• Boosts circulation: Movement improves circulation and joint lubrication, supporting cartilage health.
• Promotes weight control: Maintaining a healthy weight reduces pressure on your knees.
• Improves balance: Strong legs help prevent falls and improve coordination.

The right exercises can transform how you move, making walking, bending, and even climbing stairs easier over time.

Safety Tips Before You Start

Here are a few tips to get started safely:

• Warm up for 5–10 minutes with light movement, such as walking or gentle cycling.
• Start slow, especially if you’re new to exercise or in pain.
• Stop immediately if you feel sharp or worsening pain.
• Avoid high-impact movements like running or jumping.
• Use supportive shoes and, if needed, a knee brace for extra stability.

Consistency matters more than intensity. Aim for short sessions several times per week rather than doing too much all at once. Mild muscle soreness is normal after new exercises, but joint pain or swelling should not worsen.

The Best Strength Exercises for Knee Osteoarthritis

These best exercises for knee osteoarthritis focus on strengthening the quadriceps, hamstrings, glutes, and calves, the main muscles that support your knees. Always move slowly and with control.

Straight Leg Raises

This simple move strengthens your quadriceps without putting pressure on the knee joint.

How to do it:

• Lie flat on your back with one leg bent and the other straight.
• Tighten the muscles of your straight leg and lift it to the height of the bent knee.
• Hold for five seconds, then lower slowly.
• Repeat 10–15 times on each leg.

Seated Knee Extensions

This exercise targets the front of your thigh and can be done while sitting.

How to do it:

• Sit in a sturdy chair with your feet flat on the floor.
• Slowly straighten one leg until it’s parallel to the floor.
• Hold for three to five seconds, then lower.
• Repeat 10–15 times per leg.

Wall Squats

A great way to activate your thighs and glutes while keeping your back supported.

How to do it:

• Stand with your back against a wall and feet shoulder-width apart.
• Slowly slide down the wall as if sitting in an invisible chair, keeping your knees behind your toes.
• Hold for 5–10 seconds, then return to standing.
• Repeat 10 times.

Step-Ups

This functional exercise helps strengthen the legs and improve balance.

How to do it:

• Use a sturdy step or low platform.
• Step up with your right foot, then bring your left foot up to meet it.
• Step down with your right foot first, then the left.
• Repeat 10 times per leg.

Hamstring Curls

Strong hamstrings help stabilize the knee joint and reduce strain during movement.

How to do it:

• Stand behind a chair for support.
• Slowly bend one knee to bring your heel toward your buttocks.
• Hold for five seconds, then lower.
• Repeat 10–15 times per leg.

Calf Raises

This move strengthens your calves, which play a big role in supporting your knees when walking.

How to do it:

• Stand tall and hold onto a chair for balance.
• Rise onto your toes, lifting your heels off the floor.
• Hold for three seconds, then lower slowly.
• Repeat 10–15 times.

Bridge Exercise

Bridges work your glutes and hamstrings while taking pressure off the knees.

How to do it:

• Lie on your back with knees bent and feet flat on the floor.
• Tighten your core and lift your hips until your shoulders, hips, and knees form a straight line.
• Hold for five seconds, then lower slowly.
• Repeat 10–12 times.

Gentle Knee Stretches

Incorporating knee stretches into your routine helps maintain flexibility and reduce stiffness.

Try these two easy stretches:

• Quad stretch: Stand and pull one ankle behind you toward your glutes. Hold for 20 seconds per leg.
• Hamstring stretch: Sit with one leg extended and reach toward your toes. Hold for 20 seconds.

Stretching after exercise can help ease soreness and improve your range of motion.

Additional Tips for Knee Osteoarthritis Relief

In addition to exercising regularly, a few other habits can help protect your knees and support long-term joint health.

• Maintain a healthy weight: Even a modest weight loss can significantly reduce knee stress.
• Use heat or cold therapy: Warm compresses relax muscles, while ice packs reduce swelling.
• Wear supportive footwear: Cushioned shoes absorb shock and reduce joint impact.
• Try low-impact cardio: Swimming, stationary cycling, and walking are gentle on the knees.
• Consider physical therapy: A therapist can guide you through customized routines.

If lifestyle adjustments aren’t enough, some people benefit from knee injections for osteoarthritis, which can temporarily relieve inflammation and pain under a doctor’s supervision.

When to Talk to Your Doctor

If you experience swelling that doesn’t improve, severe pain, or sudden changes in movement, talk to your healthcare provider. They may recommend imaging tests or discuss osteoarthritis knee treatment options, such as medication, physical therapy, or, in advanced cases, surgery.

Early diagnosis and consistent management can slow the progression of osteoarthritis and prevent further damage.

Take the First Step Toward Stronger Knees

You don’t have to give up the activities you love because of knee osteoarthritis. Start incorporating these exercises for knee osteoarthritis into your weekly routine, even just 10–15 minutes a day.

Speak with your doctor or a physical therapist about building a personalized exercise plan that fits your current abilities and goals. Over time, small, consistent movements can lead to big improvements in strength, flexibility, and comfort.

To get started, book your telehealth consultation online today. Discuss your specific needs and receive expert guidance from the comfort of your home. Don’t wait — take action for your knee health!

Takeaways

Living with knee osteoarthritis can be challenging, but the right approach can make a huge difference. Incorporating gentle yet effective strength movements, like wall squats, bridges, and knee stretches, can help you manage pain and stay active.

Combining these exercises with medical guidance, proper footwear, and weight management supports your overall joint health and keeps you moving with confidence.

Remember, the best exercise for knee osteoarthritis is the one you’ll stick with. Start small, stay consistent, and celebrate each step toward stronger, healthier knees. 

Frequently Asked Questions (FAQs)

Can exercise worsen knee osteoarthritis?

No, in fact, when done correctly, exercise actually helps to reduce pain and stiffness associated with knee osteoarthritis. Engaging in low-impact movements can effectively strengthen the surrounding muscles, which in turn helps protect your joints from further damage and deterioration.

How often should I exercise if I have knee osteoarthritis?

It’s recommended to aim for at least 3–5 times a week. This should include a balanced combination of strength training, stretching, and light cardio workouts to improve your overall joint function and mobility.

Are squats safe for osteoarthritis?

Yes, squats can be safe and beneficial for individuals experiencing osteoarthritis, provided they are performed correctly. To start, you might try wall or shallow squats. These variations help build muscle while minimizing joint stress.

Can exercise replace medication for knee pain?

While exercise can significantly reduce your need for pain medication and improve your overall quality of life, it should be viewed as a complementary approach rather than a complete replacement. Always collaborate with your doctor to ensure that your exercise routine aligns with their recommended treatment plan.

What’s the best time to exercise with knee pain?

Many people find it easier to exercise later in the day, especially when joints feel less stiff and more flexible. However, the key factor is consistency. Choose a time that works best for you and fits your schedule, as regular exercise is more important than the specific timing. 

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Medically Reviewed By: Ma Lalaine Cheng