Introduction

Knee osteoarthritis (OA) is one of the most common causes of joint pain and disability worldwide. While medication can help, exercise is one of the most effective treatments. Regular movement strengthens muscles, improves flexibility, and reduces stiffness. Adding the best exercises for knee osteoarthritis into your daily routine can significantly improve mobility and quality of life.

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1. Straight Leg Raises: A Core Knee Arthritis Exercise

This simple move strengthens the quadriceps without putting pressure on the knee joint.
👉 Tip: Lie on your back, keep one leg bent, and slowly raise the other leg 10–12 inches. Hold for 5 seconds.

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2. Step-Ups: Functional Strength for Knee OA

Using a low step or sturdy platform, step up and down slowly. This improves balance and strengthens the thighs, key muscles for knee osteoarthritis workouts.

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3. Hamstring Curls: Relieve Knee Arthritis Pain

Standing behind a chair, bend one knee toward your hip. This strengthens the hamstrings, reducing joint stress and providing stability.

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4. Mini Squats: Low-Impact Knee Osteoarthritis Exercise

Mini squats build thigh and hip strength while avoiding excess strain.
👉 Tip: Keep your back straight, bend slightly (no more than 45°), and hold briefly before standing.

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5. Heel and Calf Raises: Improve Knee Support

Rising onto your toes strengthens calf muscles and supports knee stability. This exercise also improves circulation, helping reduce stiffness.

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Conclusion

The best exercises for knee osteoarthritis focus on strengthening muscles around the joint, improving balance, and maintaining flexibility. Performed regularly, these moves help relieve pain, reduce stiffness, and support long-term joint health. Always consult a physical therapist or doctor before starting new routines. For more exercise ideas, see the NIH Knee Osteoarthritis Resource.