WATCH: 5 Easy Exercises for Knee Arthritis to Relieve Pain Quickly

Knee arthritis is a common degenerative condition characterized by the breakdown of cartilage—the smooth, rubbery tissue that protects the ends of bones. As cartilage deteriorates, bones rub against each other, causing pain, inflammation and reduced mobility. These symptoms can significantly impact daily activities and overall well-being. But while there’s no cure, regular exercise and gentle stretching can help manage symptoms and improve overall knee health. 

We spoke to Samantha Marner, PT, DPT, at Advanced Physical Therapy, who explains more about the benefits of exercise. She also shares her top five effective knee arthritis exercises that can help with pain management and strengthen muscles. 

What is the best exercise for arthritis in your knees?

“Arthritis pain in any joint can be improved and prevented with regular physical activity,” explains Marner. While it may seem counterintuitive to exercise a painful joint, gentle movement can help strengthen the muscles surrounding the knee, improve joint stability and reduce pain. Exercise can also help maintain a healthy weight, which can reduce stress on the knee joints.

The five best knee arthritis exercises, step-by-step 

“While low-intensity cardio (such as walking) is beneficial for our health, it will not help improve the strength our joints need to manage arthritis pain,” says Marner. Instead, she recommends strengthening exercises you can do at home—which help build your thigh muscles to protect your knees and, best of all, they don’t have to include heavy lifting. Here are Marner’s top five to try today:

1. Seated Leg Extension

How to do it: Sit in a chair and start with your knees bent at 90 degrees. Extend the knee by focusing on squeezing your thigh. Hold for five to 10 seconds. Repeat 10 times per leg. Rest and repeat for a second set.

2. Standing Hamstring Curl

How to do it: Stand at your desk and use it for balance. Bend your knee to bring your heel to your bottom while focusing on squeezing the back of your leg. Pause for a second and then return to the starting position. Repeat 10 times per leg. Rest and repeat for a second set.

3. Sit to stand

How to do it: Start by sitting on the edge of a chair. Lean your body forward so your nose goes over your toes while you push through your heels and squeeze your bottom. Once standing all the way, very slowly, return to a sitting position. Ideally, this is done without assistance from your hands. If this is easy, try not sitting all the way down in the chair, instead hovering over the seat before returning to standing. Repeat 10 times. Rest and repeat for a second set.

4. Straight Leg Raise

How to do it: Begin by laying on your back, either on the floor, couch, or bed. Bend one leg, keeping your foot down. The opposite leg should remain straight. Tighten your thigh by trying to make your leg as straight as you can. While holding this squeeze, slowly raise your leg straight up to the height of your opposite knee. Slowly lower and fully rest your leg. Repeat 10 times per leg. Rest and repeat for a second set.

5. Step up

How to do it: Use the bottom step on a flight of stairs or steps to enter your home. Start by standing in front of the step. Place one foot on the step, press through your heel, and try to squeeze your thigh to straighten your knee as you step up. Slowly return to the bottom of the step. If this is easy, try not to use the rail. Repeat 10 times per leg. Rest and repeat for a second set.

How often to do knee arthritis exercises 

“It is important to perform strengthening exercises three to four times per week,” notes Marner. “You do not need long workouts; 30-40 minutes will do. You are more likely to stay consistent with exercises you enjoy, so find your favorites to perform and ignore the ones you don’t like!”

Additionally, Marner emphasizes proper form when exercising to prevent further damage. “When performed correctly, low-intensity strengthening exercises will not cause further joint damage. These exercises may feel uncomfortable in the beginning and will cause some initial muscle soreness, but that is ok and will not last forever.”

With any exercise, you want to feel muscle burn rather than sharp joint pain. “If an exercise is causing sharp joint pain, hold off on doing it until a physical therapist or personal trainer can check how you are performing it,” advises Marner. “As your legs get stronger, the less knee pain you will have!” 

More on supporting knee pain:

Knee Pain When Bending? These 8 MD-Approved Tricks Help End the Ache Naturally

Ease Knee Pain Naturally With This DIY Acupressure Massage

Sore, Creaky Knees? These Stretches for Knee Pain Ease Discomfort and Improve Mobility

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.