What Exercise is Best for Knee Osteoarthritis? A Guide for Glen Iris & Ashburton Residents

Knee osteoarthritis (OA) is a common condition that affects mobility, independence, and overall quality of life. Many people wonder: Is exercise good for osteoarthritis of the knee? The answer is a resounding yes—provided it is done correctly.

At Summit Health Group, we support individuals in Glen Iris and Ashburton to manage knee osteoarthritis through evidence-based exercise programmes. This article explores the best types of exercise for knee osteoarthritis and the role of an exercise physiologist in ensuring a safe and effective approach.

Why is Exercise Good for Osteoarthritis of the Knee?

There is a longstanding misconception that exercise worsens osteoarthritis symptoms. However, research shows that exercise is one of the most effective treatments for knee osteoarthritis. A recent systematic review found that both land-based and aquatic exercise improve pain levels and physical function, without significant differences in effectiveness between the two (Wiley Online Library).

Engaging in regular exercise helps by:

Strengthening muscles to support the knee joint

Reducing stiffness and improving mobility

Enhancing balance and coordination to prevent falls

Improving pain management through joint lubrication and circulation

The key is choosing the right types of exercise that enhance function without overloading the joint.

What Exercise is Best for Knee Osteoarthritis?

Not all exercises are suitable for those with knee osteoarthritis. The most beneficial types include:

1. Strength Training

Strengthening the quadriceps, hamstrings, and gluteal muscles reduces stress on the knee joint. Effective exercises include:

Seated leg extensions

Step-ups

Glute bridges

Resistance band exercises

A study published in the Journal of Evidence-Based Medicine highlights quadriceps strengthening as an essential component of OA management

2. Low-Impact Aerobic Exercise

Aerobic exercise improves cardiovascular health and supports weight management—reducing stress on the knee joint. Suitable options include:

Walking on even surfaces

Stationary cycling

Swimming and water-based exercises

A systematic review found stationary cycling to be particularly beneficial for individuals with knee OA.

3. Mobility & Flexibility Exercises

Stretching exercises help maintain range of motion and prevent stiffness. Recommended stretches include:

Hamstring and calf stretches

Knee-to-chest stretches

Hip flexor stretches

Regular stretching can help prevent further joint restriction and discomfort.

4. Balance & Proprioception Training

Osteoarthritis can impact stability, increasing the risk of falls. Exercises to improve balance include:

Single-leg stands

Heel-to-toe walking

Bosu ball exercises (if appropriate)

Research suggests that balance and proprioception training is particularly important for those experiencing knee instability

The Role of an Exercise Physiologist in Managing Knee Osteoarthritis

Working with an exercise physiologist ensures that exercise is both safe and effective for knee osteoarthritis. At Summit Health Group, our approach includes:

Individual assessments to tailor exercise programmes

Guided instruction to ensure exercises are performed correctly

Progress tracking to adapt the programme as needed

Pain management strategies to improve adherence and outcomesIf you are in Glen Iris or Ashburton and need expert support for managing knee osteoarthritis, our team is here to help.