Knee osteoarthritis (OA) can be frustrating — it’s that annoying ache that makes walks shorter, stairs harder, and knees creakier. You might think that because it’s arthritis, there’s nothing you can do. But that’s not true.
Yes, knee OA is a degenerative condition. No, we probably can’t reverse it. But that doesn't mean you're stuck with pain or have to give up the things you love.
How you move, load, and strengthen your body plays a massive role in how osteoarthritis affects your knees.
If you’re looking for non-surgical ways to manage knee arthritis, here are the 3 most effective strategies I recommend as a physiotherapist.
1. Free Up the Rest of Your Body
Why it matters: If your hips, ankles, and lower back are stiff, your knees end up doing all the work. That extra load = extra pain.
What to do:
Mobility exercises that reduce pressure on the knees:
Hip mobility (e.g. 90/90 hip stretch or glute openers)
Ankle mobility (e.g. calf stretch with bent knee)
Spinal mobility (e.g. cat-cow or thoracic twists)
Bonus: Improving movement in these areas helps reduce knee pain from osteoarthritis during walking, squatting, and stairs.
2. Strengthen the Muscles Around Your Knee
Looking for the best exercises for knee arthritis? Strength training is key.
Why it matters: More muscle = more joint support = less stress and pain.
Research shows that stronger quads, glutes, hamstrings, and calves can:
Reduce pain from knee OA
Improve balance and function
Delay the need for surgery
Try these beginner-friendly exercises for knee OA:
Glute Bridge
What it does: Strengthens your glutes and hamstrings, which take pressure off your knees.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Rest your arms by your sides.
- Press through your heels and squeeze your glutes to lift your hips off the ground.
- Lift until your body forms a straight line from your shoulders to your knees.
- Hold for 1-2 seconds at the top, then slowly lower your hips back down.
Tip: Avoid pushing through your toes or over-arching your back. Think “squeeze and lift.”
Standing Calf Raise
What it does: Strengthens your calves and improves ankle support, helping reduce knee load.
How to do it:
- Stand tall with your feet hip-width apart, next to a wall or chair for balance.
- Slowly rise up onto your toes as high as you can, keeping your weight evenly spread across your feet.
- Pause briefly at the top.
- Lower your heels back down slowly and with control.
Tip: Don’t rush. Controlled movement gives better results than bouncing up and down.
Mini Squat
What it does: Strengthens your quads and glutes while improving knee control.
How to do it:
- Stand with feet hip-width apart and arms out in front for balance.
- Slowly bend your knees and hips to lower your body just a little — like you're going to sit, but stop at about a quarter depth.
- Keep your knees in line with your toes — not collapsing inward.
- Return to standing by pushing through your heels.
Tip: Stay pain-free. If your knees hurt, reduce the depth.
Low Step Up
What it does: Builds leg strength and balance for everyday movements like stairs.
How to do it:
- Stand in front of a step or low sturdy box (about knee height or lower).
- Step up with one foot, bringing your other foot up to meet it.
- Step back down with control, leading with the same foot.
- Repeat for a set, then switch legs.
Tip: Focus on using your glutes and quads to lift, not just momentum.
Start slow, work on good form, and aim for 2–3 sessions per week.
3. Look After Your Feet
Poor foot mechanics can lead to more wobble and joint stress, especially in knees with OA.
Why it matters: Your feet are your foundation. Support at the base helps with alignment and control further up.
Tips for foot and shoe support
Even small changes to footwear can lead to big improvements in knee OA pain relief.
Final Thoughts
If you’ve been told there’s “nothing you can do” for arthritis, it’s simply not true. These physiotherapy-based exercises for osteoarthritis knees can help you move better, feel stronger, and reduce daily pain — no surgery required.
FAQs About Knee Osteoarthritis Exercises
Yes — even with advanced osteoarthritis, movement and strengthening can still help reduce pain and improve function. “Bone-on-bone” sounds final, but what really matters is how your knee tolerates load. The right exercises can help you move better without making things worse.
Many people are surprised by how much their pain improves once they start moving the right way. Surgery can be helpful in some cases, but it’s not the only option — and often not the first one. Strength, alignment, and better control all reduce joint stress and can delay or avoid surgery.
That often means the exercises were too intense or not the right match for your current knee condition. With osteoarthritis, timing and dosage are key. Starting gentle, then building strength with good technique, often makes a huge difference. If you're unsure, a physio can guide you through the right starting point.
Start with 2–3 times per week. Consistency matters more than intensity — gentle, regular movement is better than overloading your knee all at once.
Start with 2–3 sets of 8–12 reps for each exercise. Rest for 60 seconds between sets. Focus on slow, controlled movement and good form. If it feels too easy, add a rep or two each week — if it’s painful or tiring, scale back and build gradually.