Best Exercises for Knee Arthritis: A Strength Plan That Eases Pain

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Stronger quadriceps, hamstrings and glutes act as shock absorbers for the knee. Guidelines for knee osteoarthritis consistently recommend strengthening and regular movement as first-line care.

Start with box sit-to-stands, glute bridges, straight-leg raises, seated leg extensions through a pain-free range, step-ups onto a low step, and side-lying hip abduction. Do two sets of 8 to 12, twice a week.

Pain rules: mild discomfort that settles within an hour is usually acceptable. Sharp pain, swelling or a feeling of the knee giving way means stop and get assessed.

Progress by adding repetitions first, then a band or light dumbbell. Keep the 3-1-3 tempo so each rep is controlled.