Introduction
Knee osteoarthritis is a very common joint condition where the cartilage cushioning the knee gradually wears away. This causes pain, stiffness and makes everyday tasks like walking, climbing stairs, or standing for long periods difficult. These symptoms can seriously affect mobility and independence, impacting quality of life. Exercise is a key way to manage knee osteoarthritis because it helps reduce pain, improve joint function, and support overall well-being. In this article, we’ll explore the best evidence-based exercises for knee osteoarthritis, share important safety advice, highlight exercises to avoid, and provide guidance inspired by the NHS and physiotherapists.
The Benefits of Exercise for Knee Osteoarthritis
Exercise brings a wealth of benefits for people living with knee osteoarthritis, both physical and mental. Physically, regular movement helps to strengthen the muscles around the knee, lessening pressure on the joint and easing pain. Research confirms that “resistance exercise (RX) has been shown to be an effective intervention both for decreasing pain and for improving physical function and self-efficacy.” Exercise also boosts circulation and flexibility, potentially slowing down the condition’s progress. Another scientific review found that “beneficial effects of exercise were found on pain and strength. Both strengthening and aerobic exercise showed positive effects and both aquatic and land-based programmes improved pain, physical function and quality of life.” On the mental health front, staying active helps improve mood, reduce anxiety, and promote a sense of control over your health. The key is to follow a routine that suits your abilities, ensuring steady progress while avoiding strain.
Key Strengthening Exercises for Knee Osteoarthritis—Home and Gym Options
Building strength in the muscles supporting your knee is central to managing osteoarthritis symptoms. Here are five straightforward exercises you can do at home, especially suitable for older adults or beginners:
1. Quad Sets
Sit or lie with your leg straight. Tighten your thigh muscle by pressing the back of your knee down into the surface. Hold for 5 seconds, then relax. Repeat 10 to 15 times, 2 to 3 times a day. Be gentle and avoid any sharp pain.
2. Straight Leg Raises
Lie on your back with one leg bent for support, the other straight. Slowly lift the straight leg about 12 inches off the floor, hold briefly, then lower slowly. Aim for 10 to 15 repetitions, 2 to 3 sets daily. Stop if it causes pain.
3. Heel and Calf Raises
Stand holding a chair for support. Rise up onto your toes, hold for 5 seconds, then lower slowly. Do 10 to 15 repetitions, 2 to 3 sets. If standing is difficult, try the exercise seated.
4. Hamstring Curls
Stand with support from a chair and bend your knee, bringing your heel towards your bottom. Hold briefly, then lower. Repeat 10 to 15 times, 2 to 3 sets as comfortable. Move smoothly to avoid strain.
5. Step-ups
Use a low step and step up with one foot, then the other, then step down carefully in reverse. Perform 10 repetitions, 2 to 3 sets. Use handrails or a chair for balance as needed.
If you have access to a gym, adding resistance exercises like leg presses or using resistance bands can be beneficial. Research highlights that “resistance exercise, either at home or in a fitness facility, is a key part of a comprehensive plan to overcome the physical and psychological challenges of knee osteoarthritis.” A systematic review also notes that “Pilates, aerobic and strengthening exercises performed for 8-12 weeks, 3-5 sessions per week, each lasting about an hour, are effective — aquatic and land-based programmes show similar benefits.” Always get guidance from a physiotherapist to use equipment safely and choose the right intensity.
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Avoiding Harm: Exercises and Activities Unsuitable for Osteoarthritic Knees
While exercise is beneficial, some movements can worsen knee osteoarthritis or cause injury. The NHS and physiotherapists advise against high-impact activities such as running, jumping, deep squats and heavy lifting as they place too much strain or twisting on the knee. Movements involving sudden direction changes or prolonged kneeling can also be harmful. Instead, low-impact exercises such as walking, swimming or cycling are safer choices that still strengthen muscles without aggravating the joint. Research shows that “adverse events were similar and mild in exercise programmes including yoga or strengthening exercise,” emphasising the importance of safer alternatives.
Incorporating Best Practices: NHS and Physiotherapy Guidance
The NHS recommends a balanced approach that includes muscle strengthening, flexibility work, balance exercises and gentle cardio to manage knee osteoarthritis effectively. Try to exercise most days of the week, gradually increasing intensity and duration in a way that avoids flare-ups or injury. It is especially important to “monitor pain during and after exercise and allow rest days during flare-ups.” Many physiotherapists suggest starting with low-impact activities such as walking or water-based exercise, alongside the strengthening routines mentioned here. Interestingly, studies have found that “yoga was found to be noninferior to strengthening exercises, suggesting that including yoga as an alternative or complementary exercise could be beneficial.” Always listen to your body and seek advice if pain worsens or function decreases. NHS and physiotherapy resources often include illustrated guides and videos to help you perform exercises correctly and safely.
Conclusion: Creating a Sustainable Knee Osteoarthritis Exercise Plan
Taking an informed and proactive approach to exercise is vital for managing knee osteoarthritis and keeping mobile. By regularly doing personalised strengthening exercises, avoiding harmful activities, and following trusted NHS advice, you can reduce pain and improve your quality of life. Remember to adapt your exercises to how you feel, track your symptoms, and get professional support when needed. Research shows that “adding variety to your exercise routine helps maintain motivation and adherence.” Whether through strengthening exercises or yoga, you have safe and effective options to keep your knees active. With regular, sensible practice, it’s possible to stay independent and enjoy life despite knee osteoarthritis.
References
- Vincent, K. R., & Vincent, H. K. (2012). Resistance exercise for knee osteoarthritis. PM&R, 4(5S). https://doi.org/10.1016/j.pmrj.2012.01.019
- Abafita, B. J., Singh, A., Aitken, D., Ding, C., Moonaz, S., Palmer, A., Blizzard, C. L., Inglis, A., Drummen, S. J. J., Jones, G., Bennell, K. L., & Antony, B. (2025). Yoga or Strengthening Exercise for Knee Osteoarthritis. JAMA Network Open, 8(4), e253698. https://doi.org/10.1001/jamanetworkopen.2025.3698
- Raposo, F., Ramos, M. L., & Cruz, A. L. (2021). Effects of exercise on knee osteoarthritis: A systematic review. Musculoskeletal Care, 19(4), 399-435. https://doi.org/10.1002/msc.1538
Frequently Asked Questions
- AMSK Clinic offers expert-led, evidence-based treatment for knee osteoarthritis, combining modern approaches with personalised care. Our extensive experience ensures that each patient receives a tailored exercise plan, enhancing joint function and maintaining mobility with ongoing professional support.
- AMSK Clinic’s exercise routines are clinically tested to help reduce pain and support knee stability. We carefully match activities to every patient’s ability, ensuring safe progress, improved strength, and better overall well-being to support a healthier lifestyle with minimal joint stress.
- AMSK Clinic suggests quad sets, straight leg raises, heel and calf raises, hamstring curls, and step-ups. These exercises, guided by our team, strengthen muscles around the knee, reduce strain, and promote independence, whether performed at home or using gym equipment.
- AMSK Clinic warns against high-impact movements like running, deep squats, and heavy lifting to prevent joint damage. We prioritise safer alternatives, such as swimming or cycling, which help maintain fitness and muscle strength without increasing the risk of further knee injury.
- AMSK Clinic follows best practices, inspired by NHS and physiotherapy guidelines. We focus on safe progression, regular symptom monitoring, and adapting routines as needed, ensuring each patient’s plan is both effective and sustainable for long-term knee health and mobility.
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This article is written by an independent contributor and reflects their own views and experience, not necessarily those of AMSK. It is provided for general information and education only and does not constitute medical advice, diagnosis, or treatment.
Always seek personalised advice from a qualified healthcare professional before making decisions about your health. AMSK accepts no responsibility for errors, omissions, third-party content, or any loss, damage, or injury arising from reliance on this material.
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