Keep exercising with knee arthritis
Adapted exercise can improve function and may ease knee osteoarthritis pain.
The number, drawn
Knee arthritis trials: 13.1 points less pain on a 100 point scale versus no treatment, usual care or limited education
Why it matters
Exercise develops the muscles and movement needed to use an arthritic knee. A 2024 Cochrane review found pain 13.1 points better on a 100 point scale compared with no treatment, usual care or limited education. The review treated 12 points as the smallest difference that matters to a person, so the average benefit sits only just above that line and confidence in the estimate was limited.
How to do it
- Ask a physiotherapist or clinician for a plan suited to your knee symptoms.
- Combine local muscle strengthening with comfortable general activity.
- Increase the workload gradually and discuss a substantial or lasting symptom flare.
Get clinical advice for a newly swollen, hot or severely painful joint or if a programme makes symptoms persistently worse.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Identify the everyday movement your knee pain limits most, so you can make that a goal in your exercise discussion.
5 minutes
If knee arthritis limits you, start an appointment request for a tailored exercise plan; a newly hot, swollen or severely painful joint needs prompt clinical advice.
15 minutes
Prepare a summary of knee symptoms, activities you manage and flare-ups; ask which strengthening and general fitness exercises suit you and how to progress.
A plan
Make exercise fit your knee
- Stage 1: Discuss your symptoms and daily movement goals with a clinician or physiotherapist.
- Stage 2: Get a home plan combining appropriate muscle strengthening and general activity.
- Stage 3: Follow the agreed amount and increase gradually as advised.
- Stage 4: Request a review for substantial or lasting worsening rather than pushing through it.
In real life
- Ask for a home plan that includes both strengthening around your knee and general fitness.
- Tell your physiotherapist which daily tasks remain difficult, such as stairs or walking to a bus stop.
Watch out for
- Common mistakeAvoiding all movement because the knee is arthritic can worsen stiffness and weakness, so ask for activity suited to your symptoms.
- Common mistakeIncreasing too much too quickly can cause problems, so follow the agreed progression and report a lasting flare.
Trusted guides
Check usSources
- Evidence grade
- B Consistent large cohort studies, with some trial evidence.
- Basis
- Cochrane 2024 update, low to moderate certainty; NHS recommends tailored exercise
- The number
- Knee arthritis trials: 13.1 points less pain on a 100 point scale versus no treatment, usual care or limited education (Cochrane, 2024)
- Tier 1 guidelineIs exercise an effective therapy to treat knee osteoarthritis?Cochrane, 2024
- Tier 1 guidelineOsteoarthritis: Treatment and supportNHS, 2023
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.