Exercises for Knees with Osteoarthritis — A Practical Guide
Author: Dr. Alexandru Grecu — Senior Orthopedic and Trauma Surgeon
Published: March 10, 2026 · Reviewed: 2 mai 2026
Why are exercises the most important treatment?
It might seem counterintuitive: 'My knee hurts—and I have to move it more?' Yes. The muscles around the knee act as a natural shock absorber. The stronger they are, the better they protect the joint. Studies show that a regular exercise program can be as effective as an anti-inflammatory—without the side effects.
General Principles
- Movement, not performance. The goal is not to break records.
- Mild pain = acceptable. Strong pain = you've overdone it.
- Consistency beats intensity. 15-20 minutes daily is more valuable than one hour per week.
- Warming up matters. 5 minutes of light walking before exercises.
Recommended Exercises
Quadriceps sets — Seated on a chair, straighten the affected leg, firmly contracting the thigh muscle. Hold for 5 seconds, then relax. 10-15 repetitions, 2-3 times a day.
Straight leg raises — Lying on your back, one knee bent, the other straight. Lift the straight leg 15-20 cm, hold for 5 seconds. 10-15 repetitions.
Heel slides — Lying on your back, slide your heel towards your buttocks, bending the knee as much as pain allows. 10 repetitions.
Wall mini-squats — With your back against a wall, slowly lower into a slight squat (max 45°), hold for 5-10 seconds. 10 repetitions.
Hamstring stretch — Seated on the edge of a bed, one leg on the bed with the knee straight. Gently lean forward. 20-30 seconds, 3 repetitions.
Recommended Physical Activities
- Walking—the simplest and most effective exercise
- Swimming and hydrotherapy—water supports the body's weight
- Cycling—an excellent exercise with zero impact on the joint
- Yoga and tai chi—improve balance and flexibility
What to Avoid
- Running on hard surfaces
- Deep squats below 90°
- Impact sports (soccer, basketball, intense tennis)
- Total immobility—it is more harmful than moderate movement
When exercises are not enough
When osteoarthritis is advanced, additional treatments may be necessary: hyaluronic acid or PRP injections, or knee replacement.
For context, see the dedicated page on knee replacement, and if you want to go deeper, read aboutthe complete guide to knee osteoarthritis and aboutrecovery after a knee replacement.