Best Exercises for Knee Osteoarthritis: Effective Pain Relief

Managing Knee Osteoarthritis Through Targeted Exercise 

Living with knee osteoarthritis (OA) can be challenging. Every step can remind you of the joint pain and stiffness OA brings, yet exercise has the potential to be one of the most powerful, natural ways to relieve these symptoms. Despite common myths, exercise is not harmful to OA—when done correctly, it can significantly reduce pain, increase mobility, and improve quality of life. But where do you start, and what exercises are safe?

In this guide, we’ll walk you through proven exercises specifically designed to support knee osteoarthritis relief. Whether you’re looking for gentle moves to ease into an exercise routine or more advanced exercises to build strength, you’ll find exercises suited to your level here. Plus, we’ve included practical advice on warming up, cooling down, and tips to get the most from each session. By the end, you’ll have a clear and effective plan to help manage your knee OA through exercise. 

• Benefits of Exercise for Knee Osteoarthritis
• Best Exercises for Knee OA Relief
• Tips for Exercise Success and Safety
• Additional Resources

 

The Importance of Exercise for Knee Osteoarthritis: Pain Relief, Mobility, and More

Targeted exercise is one of the most effective natural ways to manage knee osteoarthritis symptoms. Regular movement not only reduces pain and stiffness but also supports better joint mobility and quality of life. Here’s how exercise helps manage knee OA and why focusing on joint-specific movements is essential.

Key Benefits of Exercise for Knee Osteoarthritis

• Pain Reduction: Exercise releases endorphins, the body’s natural pain relievers, and improves blood flow, reducing inflammation and stiffness for more fluid movement.
• Improved Joint Function: Strengthening muscles around the knee, like the quadriceps and hamstrings, stabilizes the joint and lessens strain, reducing wear and tear.
• Weight Management: Keeping a healthy weight decreases the load on your knee, with each pound lost alleviating around four pounds of knee pressure, minimizing OA progression.
• Enhanced Mood and Mental Health: Exercise is a natural mood booster, helping manage depression and anxiety that often accompany chronic conditions.
• Increased Strength and Flexibility: Strengthening exercises support the joint, while flexibility exercises improve range of motion, making everyday movements easier and more comfortable.
• Customized Support: Tailored exercises address specific knee needs, targeting muscle imbalances and weaknesses to avoid compensatory movements that can worsen pain or cause injury.

By combining general and knee-focused exercises, you can create a routine that directly supports knee health and OA management.

Knee Osteoarthritis Workouts: Beginner and Advanced Exercises for Joint Pain Relief

To help manage your knee osteoarthritis, here are two sets of exercises tailored specifically for knee support. The first set is designed for beginners, providing gentle movements to build strength and mobility, while the second set offers a more challenging routine if you’re ready to advance. For best results, aim to complete each set three times per session, three times per week.

Set 1: Beginner Knee Strengthening Exercises

Exercise	Repetitions (Reps)
Knee Extension	5 reps each leg, hold for 5 seconds
Glute Wall Push	5 reps each leg, hold for 10 seconds
Hamstring Curls	10 reps each leg, hold for 5 seconds
Calf Raises	10 reps, hold for 5 seconds
Sit to Stand	5 reps

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Set 2: Advanced Knee Strengthening Exercises 

Exercise	Repetitions (Reps)
Knee Extension	10 reps each leg, hold for 8 seconds
Lunges	5 reps each leg
Standing Side Leg Raises Pause at Halfway	8 reps each leg, hold for 5 seconds
Step Calf Raises	20 reps, hold for 5 seconds
Squats	10 reps
Running Mans	8 reps each leg

 

Exercise Demonstrations: Proper Form and Technique 

Knee Extensions

Instructions

Sit up straight in your chair with feet flat on the floor to begin.

1. Extend one leg out in front of you as straight as possible
2. Hold this position for the designated time
3. Slowly lower your leg back to the starting position
4. Alternate this action between both legs

Please note: maintain good posture and point your toes upwards as you complete this exercise.

Glute Wall Push

Instructions

Stand up straight next to a wall to begin.

1. Lift your leg closest to the wall
2. Gently push this leg against the wall for the allotted time
3. Return your foot to the floor
4. Alternate this action between legs

Please note: you should be pushing equally with your thigh, knee and ankle into the wall. Your knee should be just below your hip and your heel below your knee.

Hamstring Curls 

Instructions

Stand up straight with your hands resting on a steady surface to begin.

1. Slowly bend your knee and move your heel upwards until it is in line with your knee
2. Hold this for the allotted time before gently lowering your foot back to the floor
3. Alternate this action between legs

Please note: use the steady surface to help you balance and do not sway your upper body as you complete this exercise.

Calf Raises

Instructions

Stand up straight with your feet shoulder-width apart to begin.

1. Push through the front of your feet to raise yourself onto your toes as high as possible
2. Hold this position for the allotted time
3. Slowly lower yourself back down until your feet are flat on the floor

Please note: maintain good posture and try not to sway as you complete this exercise. If you need, you can use a steady surface to help you balance as you complete this exercise, like the images below.

Sit to Stand  

Instructions

Sit up straight in your chair to begin.

1. Lean forward in your chair so your knees are over your toes
2. Slowly stand up
3. Carefully lower yourself back into your chair

Please note: take breaks between repetitions if you feel dizzy or unbalanced. To increase the challenge, you can focus more body weight on one leg as you complete the exercise, alternating legs, like the images below.

Lunges 

Instructions

Stand up straight with your feet shoulder-width apart to begin.

1. Take a large step forward with one leg, keeping your back straight
2. Bend both knees to lower your body towards the floor
3. Continue lowering yourself until both knees are at roughly ninety degree angles, or as far as is comfortable for you
4. Hold in the bottom position for one second, ensuring your core is tight and your back is straight
5. Press through your heels to return to the starting position
6. Alternate this action between legs

Please note: maintain good posture and look straight ahead as you complete this exercise.

Standing Side Leg Raises Pause at Halfway

Instructions

Stand up straight with your feet together to begin.

1. Slowly lift one leg out to the side, but only to about half the height you are capable of
2. Hold this halfway position for the designated time
3. From the halfway position, continue lifting your leg as high as is comfortable
4. Hold this position for the designated time
5. Gently lower your leg back to the halfway position
6. Hold this position for the designated time
7. Lower your leg back to the starting position
8. Alternate this action between both legs

Please note: maintain good posture, do not tilt your torso and keep your toes pointed forward as you complete this exercise. Slightly bend your standing leg to avoid locking your knee.

Step Calf Raises  

Instructions

Stand up straight on a stair with your feet shoulder-width apart to begin.

1. Push through the front of your feet to raise yourself onto your toes as high as possible
2. Hold this position for the allotted time
3. Slowly lower yourself back down until your feet are flat on the stair

Please note: maintain good posture and try not to sway as you complete this exercise. If you need, you can use a steady surface to help you balance.

Squats  

Instructions

Stand with your feet shoulder-width apart and your toes pointed slightly outward to begin.

1. Begin by pushing your hips back, bending your knees and ankles, and lowering your body as if you are going to sit in a chair
2. Continue lowering yourself until your thighs are nearly parallel to the floor, or as far as is comfortable for you
3. Hold in the bottom position for one second, ensuring your core is tight and your back is straight
4. Press through your heels to return to the starting position

Please note: keep your head facing forward and your neck in neutral position throughout the exercise. Your arms can be stretched out in front of you for balance, crossed at your chest or placed behind your head. You may hold on to the back of a chair to balance if needed. Maintain your weight on your heels, not your toes throughout the exercise.

Running Mans 

Instructions

Stand up straight with your feet shoulder-width apart to begin.

1. Transfer your weight to the leg you will balance on
2. Raise the opposite leg at a 90 degree angle towards your chest while simultaneously bringing the opposite arm to this leg up at a 90 degree angle
3. Hold this position for three seconds
4. Push the raised leg backwards as though kicking a door open, move your currently raised arm backwards in a chop-like action, still in a 90 degree angle and bring your opposite arm up at a 90 degree angle, like you are running
5. Hold this position for three seconds

Please note: try not to sway and maintain a slight bend in the knee of your balancing leg while you complete this exercise. 

Maximizing Benefits: Safe Exercise Tips for Knee Osteoarthritis Relief

Exercising safely with knee osteoarthritis can help manage pain and improve mobility. These tips offer guidance for staying safe and consistent:

• Warm Up and Cool Down: Before starting, warm up with 5–10 minutes of light movements, like gentle marching or arm circles, to increase blood flow and prepare muscles and joints for exercise. After your session, cool down with some stretches.
• Listen to Your Body: Exercise should not cause sharp or prolonged pain. Mild soreness is normal, but stop and reassess if you feel sharp discomfort.
• Be Consistent with Rest Days: For best results, aim to exercise three times a week and allow rest days between sessions. This routine builds strength and flexibility while giving your muscles time to repair, helping you progress without overdoing it.
• Hydrate and Fuel Properly: Staying hydrated lubricates your joints, making movement smoother and more comfortable. Drink water before, during, and after exercise, and prioritise a balanced diet with protein and fibre to support muscle recovery and overall health.
• Prioritise Form Over Intensity: Focus on performing each movement with proper form rather than increasing speed or weight too quickly. Good posture and alignment protect your joints from unnecessary strain. Working with a physical therapist can help you learn correct techniques if you’re new to these exercises.

Additional Resource for Knee Osteoarthritis Management

For those looking for extra guidance, we offer a free custom PDF Osteoarthritis Care Plan. 

This all-encompassing manual offers:

• A personalised 6-month exercise schedule with detailed instructions and vivid photos
• Dietary and sleep hygiene strategies to complement your physical activity
• An exclusive logbook section to track your journey toward joint health
• A guide to supplements commonly used for osteoarthritis management

To receive your free OA care plan, simply enter your email at the bottom of this page to subscribe to our emails.

Who is Joint Action Care?

Joint Action Care is an arthritis-specific healthcare company, proudly headquartered in Australia and operating in 155 countries and regions globally.