Exercise is the first treatment for knee osteoarthritis
International guidelines agree: exercise and, where needed, weight loss are the core treatments for knee osteoarthritis — for everyone, at any age. Strong thigh muscles act as shock absorbers for the knee. Pain often improves within 6–8 weeks of regular exercise.
Each kilogram of weight lost takes about four kilograms of load off the knee with every step — see the weight & knee calculator.
A strengthening routine
Sit or lie with your leg straight. Tighten the muscle at the front of your thigh, pressing the back of the knee down. Hold, then relax.
Do: Hold 5–10 seconds, 10 times, 2–3 times a day.
Lie on your back, one knee bent. Tighten the straight leg's thigh and lift it to the height of the other knee. Lower slowly.
Do: 10 times each leg.
From a firm chair, stand up without using your hands if you can, then sit down slowly. Use a higher chair to make it easier.
Do: 10 times, twice a day.
Holding a counter, rise up onto your toes, then lower slowly.
Do: 15 times.
Holding a counter, bend your knees slightly (a quarter squat), keeping knees in line with toes. Straighten slowly.
Do: 10 times — never into pain.
Step up onto a low step with one leg, then down. Hold a rail.
Do: 10 each leg.
Sit on a chair edge with one leg straight, heel on the floor. Lean forward from the hips, back straight, until you feel a stretch behind the knee.
Do: Hold 20–30 seconds, 3 times each leg.
Everyday activity
- Walking — start with short distances on flat ground and build up
- Cycling (stationary is fine) and water exercise are knee-friendly
- Avoid deep squatting and sitting cross-legged on the floor for long periods if they hurt
- Supportive, cushioned footwear; a walking stick in the opposite hand on bad days
Common questions
Will exercise damage my knees further?+
Is walking good for knee arthritis?+
How long before exercise helps?+
Want a plan that fits your joints?
Exercise advice is part of every consultation. Walk-in, no appointment needed.
Clinic timings & location