Living with arthritis in your knees can make everyday movements challenging. Pain, stiffness, and swelling often discourage people from exercising. However, regular exercise for arthritic knees is one of the most effective ways to manage discomfort, strengthen muscles, and improve mobility. The key is choosing the right activities that are gentle on your joints while still keeping them active.

In this guide, we’ll cover the best exercise for arthritic knees, safe exercises for osteoarthritis, and practical routines to help you stay strong without increasing joint pain.

Why Exercise Matters for Arthritic Knees

When you’re dealing with arthritis in knees, rest may feel like the best option. But inactivity often worsens stiffness, weakens muscles, and reduces joint flexibility. On the other hand, the right exercise routine can:

• Strengthen muscles around the knee joint for better support

• Improve flexibility and range of motion

• Reduce inflammation and stiffness

• Maintain a healthy weight to reduce pressure on the knees

• Boost mood and overall energy levels

That’s why doctors and physical therapists strongly recommend osteoarthritis physical exercise as a natural way to manage symptoms.

Best Exercises for Arthritic Knees

Here are some of the most effective and joint-friendly exercises you can try:

1. Straight Leg Raises

This is one of the simplest exercises for osteoarthritis in the knees.

• Lie on your back with one leg bent and the other straight.

• Tighten your thigh muscle and slowly lift the straight leg about 6–12 inches.

• Hold for 3–5 seconds, then slowly lower it.

• Repeat 10–15 times for each leg.

This move strengthens the quadriceps without putting too much pressure on the knee.

2. Seated Knee Extensions

A perfect exercise with arthritis in knees that you can even do at your desk.

• Sit in a chair with your feet flat on the floor.

• Slowly extend one leg until it’s straight.

• Hold for a few seconds, then lower it back down.

• Do 10–15 reps on each leg.

This improves mobility and strengthens the muscles supporting your knee joint.

3. Step-Ups

Step-ups build leg strength and balance.

• Use a low step or sturdy platform.

• Step up with one foot, then bring the other foot up.

• Step back down and repeat.

• Start with 5–10 repetitions per side.

Make sure to hold onto a railing or wall if you need extra support.

4. Hamstring Curls

This gentle move strengthens the muscles at the back of your thigh.

• Stand behind a chair for balance.

• Slowly bend one knee, bringing your heel toward your buttocks.

• Hold for 5 seconds and lower.

• Repeat 10–15 times for each leg.

5. Low-Impact Cardio: Walking, Cycling, and Swimming

For overall joint health, combine strengthening exercises with light cardio.

• Walking keeps your joints flexible and improves circulation.

• Cycling (stationary or outdoor) reduces stiffness while strengthening your legs.

• Swimming or water aerobics are considered the best exercises for arthritic knees since water supports your body weight, making movements easier and pain-free.

6. Yoga and Stretching

Gentle yoga poses and stretches reduce stiffness and improve balance. Focus on poses that lengthen the hamstrings, quadriceps, and calves without putting strain on the knees.

Tips for Exercising with Knee Arthritis

• Warm up first: Start with 5 minutes of gentle stretching or walking.

• Go slow: Begin with short sessions and gradually increase intensity.

• Listen to your body: If pain increases, stop and try a lower-impact movement.

• Stay consistent: Regular practice is more beneficial than occasional workouts.

• Use supportive gear: Proper shoes or knee braces can reduce strain.

When to Consult a Doctor or Physical Therapist

While most osteoarthritis physical exercises are safe, it’s wise to consult a healthcare provider if you:

• Experience severe or sudden pain during exercise

• Notice swelling that doesn’t go down

• Feel unstable while walking or exercising

A physical therapist can design a customized routine to fit your condition and lifestyle.

Final Thoughts

The right exercise for arthritic knees can make a huge difference in your daily comfort and long-term mobility. Whether it’s seated knee extensions, hamstring curls, or low-impact cardio like swimming, these activities strengthen your muscles, ease stiffness, and help you stay active.

Remember, arthritis doesn’t have to stop you from moving. With a consistent routine of safe and gentle exercises for osteoarthritis, you can reduce pain, improve joint function, and enjoy a better quality of life.

FAQs

1. What is the best exercise for arthritic knees?

The best exercises for arthritic knees are low-impact movements such as swimming, cycling, walking, straight leg raises, and knee extensions. These activities strengthen muscles and improve mobility without putting too much pressure on the joints.

2. Can exercise make knee arthritis worse?

No, the right exercises actually reduce pain and stiffness. High-impact activities like running or jumping should be avoided, but low-impact exercises for osteoarthritis help protect and support your knees.

3. Is walking good for arthritic knees?

Yes, walking is one of the safest and most effective exercises for knee arthritis. It improves circulation, reduces stiffness, and strengthens supporting muscles, as long as you wear comfortable shoes and avoid uneven surfaces.

4. How often should I exercise with arthritis in my knees?

Aim for at least 20–30 minutes of gentle activity, 4–5 days a week. Consistency is more important than intensity when it comes to managing arthritis.

5. What exercises should be avoided with knee osteoarthritis?

Avoid high-impact exercises such as running, jumping, deep squats, and heavy weightlifting. These can increase stress on the knee joints and worsen pain. Stick to osteoarthritis physical exercises like swimming, cycling, and yoga instead.

6. Do I need a physical therapist for knee arthritis exercises?

While many exercises can be done at home, consulting a physical therapist is helpful if you experience severe pain, stiffness, or difficulty walking. They can design a personalized program based on your condition.