Exercise for Knee OA: Best Moves, Tips, and What Actually Works

When you have knee osteoarthritis, a degenerative joint condition that causes pain, stiffness, and swelling in the knee. Also known as degenerative joint disease, it doesn’t mean you need to sit still. In fact, staying active is one of the most effective ways to slow it down. Too many people think rest is the answer—but science shows the opposite. Movement keeps the joint lubricated, strengthens the muscles that support it, and reduces inflammation. Skipping exercise makes your knee weaker, not better.

Low impact exercise, any physical activity that puts minimal stress on the joints. Also known as joint-friendly movement, is the key. Walking, cycling, swimming, and water aerobics aren’t just gentle—they’re proven to reduce pain and improve function in people with knee OA. A study from the Arthritis Foundation found that people who walked 6,000 steps a day cut their risk of mobility loss by half. You don’t need to run marathons. Just move daily. Strength training matters too. Strong quads and hamstrings act like shock absorbers for your knee. Bodyweight squats, seated leg lifts, and heel raises are simple, safe, and effective. You don’t need weights. Just control the motion and avoid pain.

Physical therapy for knee OA, a personalized plan designed by a licensed therapist to restore movement and reduce pain. Also known as knee rehab, can teach you exactly which exercises to do—and which to avoid. Many people try random YouTube videos and end up making things worse. A therapist will adjust your routine based on your pain level, mobility, and goals. It’s not a one-size-fits-all fix. Flexibility is just as important. Tight muscles pull on the knee and make pain worse. Stretching your calves, hamstrings, and hip flexors for 10 minutes a day can make a noticeable difference. Hold each stretch 20–30 seconds. Breathe. Don’t bounce.

Some people worry exercise will wear out their knee faster. It won’t. The cartilage in your knee thrives on movement—it gets nutrients from the pressure of motion. Inactivity is what accelerates damage. If your knee hurts during or after activity, it’s not a sign to stop. It’s a sign to adjust. Try shorter sessions, lower intensity, or different movements. Pain isn’t always bad. Sharp, shooting pain? Stop. A dull ache that fades within 2 hours? That’s normal.

What you’ll find below are real, practical guides written by people who’ve been there. From daily routines that take under 15 minutes to how to modify exercises when your knee flares up. You’ll see what works, what doesn’t, and why some common advice is misleading. No fluff. No theory. Just what helps people move better and feel less pain every day.