Author: Mr Oliver Eaton BSc (Hons), PG.Cert – Orthopaedic Specialist
Reviewed by: Mr William Sharples BSc (Hons) – Pain Management Expert
Last Updated: September 2025
This article will teach you everything you need about arthritis knee exercises and the most effective ways to treat knee arthritis, including an advanced treatment called Prolotherapy.
Introduction
Knee arthritis is a leading cause of pain and disability in adults, affecting millions worldwide. While medication and surgery are sometimes necessary, research shows that targeted exercise is one of the most effective ways to manage knee arthritis, reduce pain, and improve mobility. This guide covers the best exercises for knee arthritis, expert treatment options, and how Prolotherapy at ProHealth Clinic can help you regain your active life.
Why Exercise Matters for Knee Arthritis
Exercise is a cornerstone of knee arthritis management. Regular, gentle movement helps:
- Reduce pain and stiffness
- Strengthen muscles that support the knee
- Improve joint flexibility and range of motion
- Support weight management
- Enhance balance and prevent falls
Exercising regularly can help reduce joint pain and make it easier to perform daily activities like walking, standing, and getting up from a chair.
Studies show that people with knee arthritis who exercise regularly experience less pain and better function than those who are inactive (NHS, 2023; Versus Arthritis, 2023).
Warm-up and Cool-down Routines
Before you begin any knee exercises, taking time to properly warm up and cool down is essential for protecting your joints and getting the most benefit from your routine. A good warm-up increases blood flow, loosens stiff muscles, and prepares your body for movement, helping to reduce knee pain and the risk of injury—especially important for those with osteoarthritis or rheumatoid arthritis.
Warming Up: Start with 5–10 minutes of gentle activity to get your heart rate up and your muscles ready. Try walking in place, slow marching, or gentle cycling. Focus on movements that engage your thigh muscles, calf muscles, and hips. Dynamic stretches, such as leg swings, hip rotations, or lifting one leg straight out to the side, can help activate the muscles around your knees and improve flexibility. Keep your knees slightly bent and your weight balanced on both feet as you move.
Best Exercises for Knee Arthritis
Always consult your healthcare provider before starting a new exercise program, especially if you have severe pain or other health conditions.
- Quadriceps Sets: Sit or lie with your leg straight. Tighten your thigh muscle by pushing the back of your knee toward the floor or bed. Hold for 5 seconds, relax. Repeat 10–15 times per leg. Tip: Pushing against a towel or ball with your knee can help activate the quadriceps. Focus on straightening the knee fully and maintain good posture throughout. Switch legs after each set.
- Straight Leg Raise: Lie on your back, one knee bent, the other leg straight. Slowly lift the straight leg to the height of the bent knee, hold for 3–5 seconds, then slowly lower your leg to the floor to maximize muscle engagement and control. Repeat 10–15 times per leg. Tip: You can perform this exercise lying on your back, sitting, or standing, depending on your ability and comfort. Always switch legs after a set and focus on controlled, slow movements and straightening the knee.
- Seated Knee Extensions: Sit in a chair with your feet flat on the floor. This exercise can be performed while sitting for those with limited mobility. Slowly straighten one knee, hold for 2–3 seconds, then lower. You can perform the exercise with one leg bent and the other leg straight, and switch legs after each set. Repeat 10–15 times per leg. Tip: Maintain good posture, focus on straightening and bending the knee with each repetition, and avoid using your arms to push off.
- Hamstring Curls: Stand holding a chair for support. Keep your back leg straight while bending the other leg, bringing your heel toward your buttocks. Hold for 2–3 seconds, then slowly lower. Repeat 10–15 times per leg. Tip: Slowly bend and straighten the knee, focusing on controlled movement. Switch legs after each set. Maintain good posture and position throughout.
- Quadriceps Stretch: Stand holding a chair or wall for support. Bend one knee so your heel moves toward your buttocks, grasp your ankle, and gently pull your foot toward your body until you feel a gentle stretch in the front of your thigh. Hold for 20–30 seconds, switch legs. Tip: Maintain good posture and avoid forcing the stretch. This stretch targets the quadriceps and helps with flexibility. Always perform a gentle stretch and never force the movement.
- Heel and Calf Raises: Stand holding a chair. Start with your knees bent slightly for stability, then rise up on your toes, hold for 2–3 seconds, and slowly lower your heels. You can perform the exercise with your knees bent or straight, and focus on slowly lifting and lowering your heels. Repeat 10–15 times. Tip: Stretching the ankle and calf muscles can help improve flexibility and reduce pain. Switch legs if performing one at a time.
- Step-Ups: Start with the bottom step of a staircase. Step up onto the step with your right foot, then bring your left foot up. Step down with your right foot, then your left. Alternate leading with the right foot and left foot, and switch legs after each set for balanced strength. Pushing through the heel of the affected leg can help build strength. Repeat 10–15 times per leg. Tip: Using stairs for step-up exercises is effective for strengthening the legs. Focus on proper position and posture, and avoid using your arms to push off.
- Sit to Stand: Sit in a chair with your feet flat on the floor and arms crossed over your chest. Stand up without using your arms, then sit back down slowly. Repeat 10–15 times. Tip: This exercise improves standing strength and mobility. Maintain good posture and controlled movement.
- Gentle Walking or Cycling: Low-impact aerobic exercise, such as walking or cycling, helps maintain joint health and overall fitness. Water aerobics is another excellent low-impact option for those with joint pain. Tip: Maintain good posture while walking, and focus on controlled, steady movement.
Additional Tips:
- For those with severe mobility issues, many exercises can be performed lying on a bed or the floor. For example, ankle stretches can be done lying down by using a towel to gently pull your toes toward you.
- Stretching exercises should be performed with a gentle stretch and never forced. Lean forward slightly during hamstring stretches to intensify the stretch.
- Pushing, pulling, and holding positions during exercises should be done gently and with control to avoid injury.
- Performing exercises with the leg bent or straight can target different muscle groups.
- Always switch legs after completing a set to ensure balanced strength.
- Keeping both legs strong and flexible is important for overall knee health.
- Using stairs, a chair, or the floor as props can help modify exercises for your needs.
- The affected leg may need extra attention and care during exercises.
- Focus on straightening the knee fully during certain exercises for maximum benefit.
- Maintaining good posture and not using your arms to push off can make exercises more effective.
- Many exercises can be performed lying, sitting, or standing, depending on your comfort and ability.
Tip: Start slowly and increase intensity as pain allows. If any exercise causes sharp pain, stop and consult a physiotherapist.
Other Treatments for Knee Arthritis
Exercise is most effective when combined with a comprehensive treatment plan, which may include:
- Weight management
- Physical therapy
- Pain relief medications (paracetamol, NSAIDs)
- Topical anti-inflammatory creams
- Supportive footwear or orthotics
- Injections (steroid, hyaluronic acid, or regenerative options)
Prolotherapy
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat knee arthritis. Published research has proven its pain-relieving, anti-inflammatory and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This has been shown to stimulate the production of collagen cells, the small cells needed to help with knee arthritis.
As prolotherapy is helping to treat the root cause of knee arthritis, it is deemed to be a permanent fix, preventing the symptoms from returning.
Disclaimer: The information provided in this section is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Prolotherapy may not be suitable for everyone, and outcomes can vary. Always seek the guidance of a qualified healthcare professional regarding your specific medical condition or treatment options. Never disregard professional medical advice or delay seeking it because of information you have read here.
Case Studies
Case Study 1: Mary, a 68-year-old with knee arthritis, struggled with pain and difficulty walking. After starting a physiotherapist-guided exercise program and receiving prolotherapy, she reported less pain, was able to return to gardening, and noticed significant improvement in her daily activities.
Case Study 2: Tom, a 55-year-old office worker, experienced knee stiffness and swelling. He combined daily knee exercises, weight loss, and prolotherapy, resulting in improved mobility, greater ease with daily activities, and reduced need for pain medication.
FAQs
What is the best exercise for knee arthritis?
There is no single “best” exercise, but a combination of strengthening, stretching, and low-impact aerobic activities is most effective. Sit to stand exercises and water aerobics are also excellent choices for building strength and reducing joint pain. Quadriceps strengthening is especially important.
Can exercise make knee arthritis worse?
Gentle, regular exercise is safe and beneficial for most people with knee arthritis. Avoid high-impact or twisting activities that cause pain.
How often should I exercise with knee arthritis?
Aim for at least 3–5 days per week, with a mix of strengthening and aerobic exercises. Consistency is key for long-term results.
Incorporating stairs into your routine, such as step-up exercises, can help strengthen your legs and improve mobility.
Is prolotherapy safe for knee arthritis?
Prolotherapy is considered safe when performed by a qualified practitioner. It is minimally invasive and has a low risk of complications.
When should I see a doctor?
If you have severe pain, swelling, or cannot walk, or if symptoms persist despite self-care, consult a healthcare professional.
Conclusion
Knee arthritis can be frustrating, but with the right exercises and a comprehensive treatment plan—including innovative options like prolotherapy—you can achieve lasting relief and return to your active lifestyle.
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Don’t let knee arthritis control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Author Bio
Having performed over 10,000 procedures, Mr Oliver Eaton is one of the UK’s leading practitioners in the field of treating knee arthritis, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with knee arthritis and providing effective treatment options to alleviate them.
He first trained in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy and continued on to complete further training with the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Mr Eaton developed his treatment and examination approach through the process of treating his own chronic symptoms and is committed to making sure his patients experience the same life-changing effects his treatments had on him.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
Mr Eaton’s expertise has been featured in many national news and media publications, including The Telegraph, The Daily Mail, The Daily Express, Women’s Health Magazine, and The Scotsman.
LinkedIn profile: https://www.linkedin.com/in/oliver-eaton-4338225b/
References
- NHS. (2023). Osteoarthritis – Treatment
- Versus Arthritis. (2023). Osteoarthritis of the Knee
- Arthritis Foundation. (2023). Best Exercises for Osteoarthritis
Disclaimer: This article is for informational purposes only and does not substitute for professional medical advice. Always consult your healthcare provider before making treatment decisions.