Knee osteoarthritis exercises at home
Knee osteoarthritis causes stiffness, aching and sometimes swelling. Exercise is one of the most recommended ways to manage it and keep moving well.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious knee pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- Age and previous knee injuries
- Weak quads
- Carrying extra body weight
Gentle exercises people often use
- Sit to stand3 × 10
From a chair, stand up without using your hands if you can, then sit down slowly.
- Straight-leg raise3 × 10 each side
On your back, one knee bent, tighten your thigh and lift the straight leg to the height of the other knee.
- Step-ups3 × 10 each side
Use a low step and a rail for balance.
- Mini squats3 × 10
Hold a counter and bend your knees a little, keeping weight in your heels.
Some aching during exercise is normal and safe if it settles within 24 hours. Build up gradually and keep it regular; consistency matters more than intensity.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- A hot, red, very swollen knee
- The knee locks or gives way
- Pain after a fall, crash or sudden injury, or you can't put weight on it
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help knee osteoarthritis?
Common options include sit to stand, straight-leg raise, step-ups, mini squats. Your physiotherapist can tell you which suit you and how hard to push.
Should knee osteoarthritis exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Some aching during exercise is normal and safe if it settles within 24 hours. Build up gradually and keep it regular; consistency matters more than intensity. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.