Can Strength Training Help Arthritic Knees?
Strengthening the muscles around the knee is one of the best ways to reduce pain, improve mobility, and support joint function for people with arthritis. In fact, the National Institute of Health and Care Excellence (NICE) guidelines recommend strength training as a key part of osteoarthritis treatment.
But not all exercises are created equal—especially when it comes to arthritic knees. Two of the most popular lower-body exercises, squats and deadlifts, can offer benefits but may also cause issues if not done correctly. In this blog, we’ll break down the pros and cons of each exercise and help you determine the safest and most effective way to build strength without aggravating your knee pain.
Squats for Arthritic Knees
Squats are one of the most effective exercises for building strength in the quadriceps, hamstrings, and glutes—muscles that play a crucial role in supporting knee function. They can improve stability, mobility, and everyday movements like sitting, standing, and climbing stairs.
Benefits of Squats for Arthritic Knees
- Strengthens key muscles to support the knee joint and reduce strain
- Improves flexibility and range of motion
- Essential for daily activities like getting up from a chair or walking upstairs
Drawbacks of Squats for Arthritic Knees
- Can put stress on the knee joint if done incorrectly or with too much weight
- May cause pain or inflammation if started too soon when the knee is already aggravated
Should You Do Squats?
Yes, but only if done correctly and at the right time. Many people with arthritis start squats too soon or with improper form, leading to knee flare-ups. In my clinic, I see this mistake all the time.
That’s why I only introduce squats after pain and inflammation have settled, as part of a carefully structured exercise plan. In my Online Arthritic Knee Program, I guide you through the safest way to strengthen your knees step by step, so you get all the benefits without setbacks.
TOP TIP – Have you made your pain worse with exercise? If so then join my FREE Masterclass where I discuss this topic in more detail and share exercises and tips to strengthen without aggravating. Click here to learn more and enrol.
Click here to learn more about the FREE Masterclass. Where I share exercises, tips and much more.
Deadlifts for Arthritic Knees
Deadlifts primarily target the hamstrings, glutes, and lower back, but they also engage the quadriceps and calves. While they are great for overall lower body strength, they may not be the best choice for arthritic knees.
Benefits of Deadlifts for Arthritic Knees
- Engages multiple muscle groups for overall strength
- Less direct stress on the knee joint compared to squats
Drawbacks of Deadlifts for Arthritic Knees
- Can overwork the hamstrings, which are often already tight in people with arthritic knees
- Increases risk of lower back strain if not done with proper technique
- Does not directly target the quadriceps—a key muscle group for knee support
Should You Do Deadlifts?
If you’re already doing deadlifts without issues, there’s no need to stop. However, if you’re looking to improve knee function, there are more effective exercises that focus directly on supporting and strengthening the knee joint without overloading the hamstrings or lower back.
Instead of relying on deadlifts, I recommend a more targeted approach—which is exactly what my Online Arthritic Knee Program provides. Through a biomechanical assessment and structured strength plan, I help you build strength without aggravating your knee.
The Best Approach to Strengthening Arthritic Knees
While squats and deadlifts can both play a role in lower body strength, the key to success is doing the right exercises at the right time with the right technique.
A structured exercise and management plan can help you:
- Strengthen key muscles safely without flaring up your knee
- Improve joint function to make daily activities easier
- Reduce pain and inflammation so you can move more freely
My Online Arthritic Knee Program is designed specifically to help you strengthen your knee the right way—with a biomechanical assessment, targeted exercises, expert guidance and stateries.
Take the first step toward stronger, pain-free knees.
Taking the right approach to exercise can make a huge difference in how your knees feel and function. Keep moving, stay consistent, and focus on progress, not perfection—every step forward is a step toward stronger, healthier knees!
💪 Join the program today and start improving your knee health!
Taking the right approach to exercise can make a huge difference in how your knees feel and function. Keep moving, stay consistent, and focus on progress, not perfection—every step forward is a step toward stronger, healthier knees!
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Treating Arthritic Knees Since 2001.
P.S. I would LOVE to see you on my FREE Masterclass. Start UPGRADING your knee TODAY. I share exercises, tips and more. Click here to learn more and enrol.
