At a Glance
- Exercise is one of the most effective treatments for knee osteoarthritis
- The goal is capacity: stronger muscles support the knee and reduce pain
- Expect mild soreness, not sharp pain — back off if pain climbs
The Program
Daily (start here):
- Terminal knee extension: straighten the knee against light resistance — 2 sets of 10–15
- Quad sets: tighten the front thigh, hold 5–10 seconds — 2 sets of 10
- Heel slides: bend the knee while lying or sitting — 2 sets of 10
Every other day (build strength):
- Sit-to-stand: rise from a chair with control — 2 sets of 8–10
- Step-downs: slow and controlled from a low step — 2 sets of 8
- Single-leg balance near a support — 3 holds of 20–30 seconds
- Calf raises: rise onto the toes holding support — 2 sets of 10–15
Weekly (keep moving):
- Walking, cycling or swimming: 20–40 minutes, at a pace you can talk through
- Increase distance or time gradually, one week at a time
Do This
- Start easier than you think you need to — control beats load
- Ice the knee after exercise if it feels swollen
- Progress weight or repetitions only when the current level feels comfortable
Avoid This
- Resting completely because of pain — movement is part of treatment
- Deep squats, heavy lunges or high-impact running in early stages
- Pushing through sharp pain or swelling that climbs
When to See Someone
See a physiotherapist if pain is sharp, the knee is hot and red, or symptoms are getting worse. See knee osteoarthritis for more.
References
- NICE Guideline NG226. "Osteoarthritis in over 16s: diagnosis and management." 2022. https://www.nice.org.uk/guidance/ng226
- NICE Clinical Knowledge Summaries. "Osteoarthritis." https://cks.nice.org.uk/topics/osteoarthritis/
This information is for education only and is not a medical diagnosis. A hot, red, swollen knee needs prompt assessment. If pain is sharp or getting worse, stop and see a health professional.