Knee Osteoarthritis Exercises
Knee osteoarthritis is one of the most common causes of knee pain, stiffness and reduced mobility. While many people assume that movement worsens knee osteoarthritis, the opposite is true: the right type of exercise is one of the most effective ways to reduce pain, improve strength and increase function. Summit Health Group’s Knee Osteoarthritis Exercise Program is designed to help you move more comfortably, strengthen key muscles around the knee joint and build confidence in your daily activities.
Our Accredited Exercise Physiologists specialise in evidence-based treatment for knee osteoarthritis. Using personalised exercise prescription, strength training, mobility work and technique correction, we help you manage symptoms, reduce flare-ups and achieve long-term improvements in knee function.
Whether you are newly diagnosed, have been living with knee pain for years, or are trying to avoid or delay knee replacement surgery, a targeted exercise program can make a significant difference.
Understanding Knee Osteoarthritis
Knee osteoarthritis (OA) involves gradual degeneration of the cartilage within the knee joint. This can lead to:
- joint stiffness
- pain during movement
- swelling
- reduced range of motion
- difficulty walking or climbing stairs
- weakness in surrounding muscles
- reduced balance and stability
Contrary to common belief, osteoarthritis is not simply “wear and tear.” It’s a condition that responds positively to structured strengthening and mobility exercises.
When the muscles around the knee grow stronger, they absorb more load, reducing pressure on the joint itself. This leads to less pain, improved function and better long-term mobility.
Why Exercise Is Essential for Knee Osteoarthritis
Exercise is recommended as the first-line treatment for knee osteoarthritis by orthopaedic specialists, rheumatologists and international clinical guidelines.
Effective exercise can:
- reduce knee pain
- improve walking ability
- enhance joint stability
- reduce inflammation
- strengthen the quadriceps, hamstrings and glutes
- improve balance and reduce fall risk
- increase confidence in movement
- delay or avoid surgery in many cases
Exercise helps your knee joint move better, feel better and function better.
Who This Program Is For
Our Knee Osteoarthritis Exercise Program is ideal for individuals who:
- have been diagnosed with knee osteoarthritis
- experience knee pain during daily activities
- struggle with walking, bending, standing or getting up from a chair
- want to delay knee replacement surgery
- have weakness in their legs or hips
- want to improve mobility and reduce stiffness
- have flare-ups triggered by certain movements
- want a safe and personalised program
- feel unsure which exercises are appropriate
You do not need any exercise experience to start.
What to Expect in Your Knee OA Exercise Program
Your program begins with a comprehensive assessment, including:
- knee range of motion
- strength testing (quads, hamstrings, glutes)
- balance and stability
- walking pattern (gait analysis)
- pain triggers
- functional tasks (e.g., sit-to-stand)
- swelling or stiffness levels
- daily activity limitations
This helps us design an exercise plan specifically for your knee.
Types of Exercises Used in Knee Osteoarthritis Programs
Your program may include the following components:
Strength Training for Key Muscle Groups
Strengthening the muscles around the knee is the most important part of OA management. Stronger muscles support and stabilise the joint, reducing pain and improving function.
Exercises may include:
- leg extensions (modified as needed)
- squats and sit-to-stand variations
- step-ups and step-downs
- hip strengthening (glute bridges, clams, abductions)
- hamstring strengthening (curls, deadlift variations)
- calf raises and ankle stability drills
We tailor each movement to your strength level to ensure it is safe and effective.
Functional Strength Training
We incorporate exercises that help with everyday activities, such as:
- getting up from chairs
- climbing stairs
- walking and turning
- bending and squatting safely
This improves your ability to move confidently in daily life.
Mobility & Stretching
Mobility exercises help reduce stiffness and support smoother movement patterns. These may include:
- knee flexion and extension mobility
- hamstring and calf stretches
- gentle hip mobility drills
Improved mobility reduces compensations that can worsen knee pain.
Balance & Stability Work
Balance is often affected in people with knee osteoarthritis. Improving stability reduces the load on the knee and increases movement confidence.
Exercises may include:
- single-leg balance progressions
- stability challenges
- controlled step patterns
- gait retraining
Low-Impact Conditioning
Low-impact cardio helps improve endurance and circulation without overstressing the knee.
Examples include:
- cycling
- walking
- cross-trainer
- water-based exercise (if suitable)
These activities support overall joint health and fitness.
Benefits of a Knee Osteoarthritis Exercise Program
With consistent participation, clients often experience:
Reduced Knee Pain
Strengthening and mobility work decrease pressure on the joint.
Improved Strength
Stronger leg muscles mean better stability and smoother movement.
Better Mobility
Daily tasks like walking, bending and stairs become easier.
Improved Quality of Life
Less stiffness and discomfort mean more confidence in daily activities.
Reduced Swelling
Gentle movement increases circulation and joint fluid movement.
Improved Balance
Better stability reduces the risk of falls and injury.
Possible Delay in Surgery
Many people avoid knee replacement through effective exercise.
Addressing Common Misconceptions
“Exercise will make my arthritis worse.”
Not true — the right exercises reduce pain and inflammation.
“I should avoid bending my knee.”
Avoiding movement can lead to further stiffness and reduced function.
“My knee is bone-on-bone, so exercise won’t help.”
Even in advanced OA, strengthening the surrounding muscles provides meaningful relief.
“I’m too old to start exercising.”
Age is not a barrier — improvements can be made at any age.
Why Choose Summit Health Group for Knee OA Management
Expert Clinicians
Our Exercise Physiologists specialise in knee osteoarthritis and evidence-based rehabilitation.
Personalised Programs
Every exercise is tailored to your pain levels, mobility and goals.
Safe, Supportive Environment
We help you move confidently without fear or uncertainty.
Holistic Approach
We consider your lifestyle, activity level and long-term goals.
Flexible Delivery
Choose in-clinic, home visits or telehealth sessions.
Long-Term Support
We help you build strength gradually for lifelong results.
Start Your Knee Osteoarthritis Exercise Program
If knee pain is limiting your daily activities, you don’t have to manage it alone. A personalised Knee Osteoarthritis Exercise Program can help you regain strength, reduce pain and move with confidence.
Contact Summit Health Group today to book your initial session and begin your tailored knee rehabilitation plan.