Knee osteoarthritis exercises

Knee osteoarthritis is a change in the joint in which the cartilage thins and the bone, the joint lining and the surrounding muscles gradually adapt around it. It is better thought of as the joint remodelling than as the knee simply wearing out. It is very common with age, and plenty of people with clear changes on an X-ray have little or no pain at all.

It usually develops slowly over years. Previous knee injuries, carrying more body weight, a job with a lot of kneeling or squatting, and family history all nudge the risk up, but stiff periods and painful spells often have no obvious trigger. Importantly, using the knee does not wear it out faster - muscle and cartilage both do better with regular, moderate load.

The familiar pattern is pain with activity such as stairs, standing up from a low chair or walking further than usual, plus morning stiffness that eases within half an hour, occasional swelling after a busy day, and a sense of the knee being weak or unreliable. Symptoms fluctuate, with genuinely good spells and worse ones, and a flare does not mean the joint has deteriorated.

Exercise and strengthening are the most effective non-surgical treatments and are recommended for everyone with knee osteoarthritis, ahead of injections or surgery. Most people notice real change over 8 to 12 weeks of consistent work, and the benefit holds for as long as the exercise continues. This programme settles pain and swelling, builds the strength of the muscles that support and offload the joint, and rebuilds walking and daily activity.

Who this programme is for

Adults with activity-related knee pain and stiffness, with or without a diagnosis of osteoarthritis on X-ray. It suits both early symptoms and long-standing arthritis, including while you are waiting for a joint replacement. If the knee is locking, giving way repeatedly, or is hot and very swollen, get it assessed first.