Knee Osteoarthritis Exercise: Best Moves, Tips, and What Actually Works

When you have knee osteoarthritis, a degenerative joint condition where cartilage breaks down, causing pain and stiffness. Also known as wear-and-tear arthritis, it doesn’t mean you have to stop moving—it means you need to move smarter. Many people think rest is the answer, but studies show that regular, gentle exercise is one of the most effective ways to reduce pain and keep your knee functioning longer. In fact, the American College of Rheumatology says exercise should be the first line of treatment, not a last resort.

Low-impact exercise, activities that put minimal stress on your joints while keeping them moving. Also known as joint-friendly movement, it includes walking, cycling, swimming, and water aerobics. These aren’t just safe—they’re proven to reduce inflammation, strengthen the muscles around your knee, and improve balance. Stronger quadriceps and hamstrings act like natural shock absorbers, taking pressure off the joint. Meanwhile, strength training, targeted exercises that build muscle without straining the knee. Also known as resistance work, it doesn’t mean lifting heavy weights. Bodyweight squats (partial range), seated leg lifts, and heel raises can make a real difference if done consistently.

What you avoid matters just as much as what you do. High-impact activities like running, jumping, or deep squats can make knee osteoarthritis worse. So can sitting too long—stiffness builds up without movement. The goal isn’t to eliminate pain completely, but to manage it so you can walk, climb stairs, and live without fear. People who stick with a simple routine of daily walking and two or three strength sessions a week often report less pain in just 4 to 6 weeks. You don’t need a gym, expensive equipment, or a personal trainer. Just consistency, patience, and the right moves.

Some of the most effective knee osteoarthritis exercises are simple: straight leg raises, seated knee extensions, calf stretches, and standing on one foot to improve balance. These aren’t flashy, but they’re backed by real-world results. And if you’re unsure where to start, a physical therapist can give you a personalized plan in just one visit. The truth is, your knee doesn’t need to be perfect to move well—it just needs to be supported. The right exercises help your body do what it was meant to: move, adapt, and heal.

Below, you’ll find real stories, practical routines, and science-backed tips from people who’ve been there. No hype. No gimmicks. Just what works when your knees ache.