Introduction
If you’ve been diagnosed with knee arthritis, you may wonder whether exercise can help manage your symptoms. Many people visit my clinic asking the same question. The answer is yes—exercise is crucial to managing knee arthritis. While it won’t cure arthritis, the right exercises can reduce pain, improve mobility, and enhance knee function by offloading the arthritic joint surfaces.
However, finding the right balance is key. Some people begin exercising only to experience increased pain, leaving them frustrated and discouraged. In this blog, we’ll explore how to strengthen and protect your arthritic knee without causing a flare-up.
The Best Exercises for Knee Arthritis
1. Strengthening Exercises
Strong muscles provide better support for your knee joint, reducing stress on arthritic surfaces. Key areas to focus on include:
- Quadriceps & Hamstrings: Strengthening the front and back of your thigh can improve knee stability. Start with straight leg raises and simple exercises. Then progress as able to exercises such as squats and leg presses.
- Glute Muscles: Your hip muscles play a major role in knee alignment and function. Simple exercises like bridges and side-leg raises can help.
Tip: Avoid overloading your knee too quickly. Gradually increase intensity and stop if you feel sharp pain.
2. Range of Motion & Flexibility Exercises
As arthritis progresses, stiffness can limit your ability to fully bend or straighten your knee. Maintaining mobility is essential, but be cautious:
- Gentle knee bends and extensions can help preserve movement.
- Heel slides and seated knee extensions encourage flexibility.
Important: Avoid forcing your knee into painful positions, especially if your joint feels inflamed. It will probably make things worse rather than better.
3. Low-Impact Cardiovascular Exercise
Keeping active is vital for overall health and weight management. Low-impact exercises minimize joint stress while improving circulation and function:
- Cycling: Provides controlled movement without excessive strain.
- Swimming & Water Aerobics: Buoyancy reduces pressure on the joints while allowing full range of motion.
- Walking: A great weight-bearing exercise, but monitor how your knee responds and adjust intensity as needed.
4. Balance & Stability Training
Arthritic knees often struggle with stability, increasing the risk of falls and joint strain. Improve balance with:
- Single-leg stands (with support if needed)
- Step-ups on a low platform
- Heel-to-toe walking
Better balance means reduced stress on your knee and improved confidence in daily movements.
Finding the Right Exercise Balance
Managing knee arthritis through exercise is all about finding what works for you. Some key takeaways:
✔ Start slow and increase intensity gradually.
✔ Avoid long periods of inactivity—movement helps keep your joints lubricated.
✔ Modify exercises if they cause pain, rather than stopping completely.
✔ Strengthening your knee takes time—stick with it for lasting benefits.
✔ Listen to your body—pain is a signal to adjust, not a reason to quit.
For exercises to avoid, check out my blog: 5 Exercises to Avoid with an Arthritic Knee.
Take Control of Your Knee Health
I’ve developed a comprehensive home treatment program for arthritic knees that incorporates safe and effective exercises, expert guidance, and strategies to keep your knee happy.
If you want to:
- Reduce pain and need for medication.
- Walk further with greater ease
- Climb stairs confidently
- Return to the activities that you love
Then this program is for you. Click here to learn more about my Arthritic Knee Treatment Program.
Tip: Great first step – Join me on my FREE Arthritic Knee Masterclass.
Where I teach you 2 simple exercises to get started with, share how to ease pain and inflammation, and so much more. I hope to see you there.
Conclusion
Exercise is a powerful tool in managing knee arthritis. The right movement can strengthen muscles, improve flexibility, and enhance knee function. The key is consistency, patience, and choosing exercises that support rather than aggravate your knee.
If you’re ready to take control of your knee pain, explore my Arthritic Knee Program for expert guidance and structured support. Your knees—and future self—will thank you!
✔ Start today. Move smarter. Feel better. You’ve got this!
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Treating Arthritic Knees Since 2001.
P.S. I would love to see you in the FREE Masterclass it is a great way to start your journey to upgrading your knee. Start straight away and I hope to see you there. Click to learn more
