Knee Pain Exercise Program for Older Adults in Melbourne
Quick Summary
- Knee pain and osteoarthritis affect 1 in 5 Australians over the age of 45 and are among the most common reasons older adults reduce their activity
- Exercise is the most effective non-surgical treatment for knee osteoarthritis and is recommended in Australian clinical guidelines
- A structured knee pain exercise program strengthens the muscles around the joint, reduces pain and improves daily function
- Avoiding movement worsens knee pain over time by increasing stiffness and muscle weakness
- Summit Health Group’s Malvern and Blackburn clinics provide accredited, supervised knee pain exercise programs for adults over 60 in Melbourne
Knee pain is one of the most common conditions affecting older Australians, and for many people over 60 it can significantly limit walking, stair climbing and everyday independence. According to Arthritis Australia, 1 in 5 Australians over the age of 45 have osteoarthritis, with the knee being one of the most frequently affected joints. While knee pain can feel discouraging, the evidence is clear: structured, supervised exercise is the most effective first-line treatment for knee osteoarthritis and chronic knee pain in older adults. Summit Health Group’s Malvern and Blackburn clinics provide accredited exercise physiology programs specifically designed to reduce knee pain, improve strength and help older adults move with greater confidence.
Why Exercise Is the Best Treatment for Knee Pain
A common misconception is that knee pain means you should rest and avoid activity. In most cases, the opposite is true. Avoiding movement leads to further muscle weakness, increased joint stiffness and a gradual reduction in the ability to perform everyday tasks. This creates a cycle that is difficult to break without structured support.
Australian and international clinical guidelines consistently recommend exercise as the cornerstone of knee osteoarthritis management. The muscles surrounding the knee, particularly the quadriceps at the front of the thigh and the hip muscles, act as shock absorbers for the joint. When these muscles are weak, more load is transferred directly through the knee joint with every step, which increases pain and accelerates joint wear over time.
Targeted strengthening of these muscles reduces the load through the knee, improves joint alignment and significantly reduces pain during walking, climbing stairs and rising from a chair. Research consistently shows that people who complete a structured knee exercise program experience meaningful reductions in pain and improvements in function, often comparable to outcomes from surgical intervention for mild to moderate osteoarthritis.
For a full overview of our strength training programs for older adults, see our strength training for over 60s Melbourne page.
What Causes Knee Pain in Older Adults
Knee pain in adults over 60 most commonly results from osteoarthritis, which is the gradual breakdown of the cartilage that cushions the knee joint. As cartilage thins, the bones begin to move with less cushioning, leading to pain, stiffness and swelling, particularly after periods of inactivity or following activity.
Other common causes of knee pain in older adults include muscle weakness and imbalance around the joint, previous knee injuries that have not fully rehabilitated, bursitis or inflammation of the fluid-filled sacs around the joint, patellofemoral pain which affects the front of the knee, and post-surgical changes following knee replacement or other procedures.
Regardless of the underlying cause, a structured exercise program designed by an accredited exercise physiologist addresses the muscular and movement factors that drive pain and functional limitation, making it effective across most presentations of knee pain in older adults.
What a Knee Pain Exercise Program at Summit Health Group Includes
Every knee pain program at Summit Health Group begins with a thorough clinical assessment. Your exercise physiologist reviews your knee history, current symptoms, movement patterns, strength, balance and daily activity goals. This assessment guides the design of a program that is specific to your knee, your body and your lifestyle.
Programs typically include the following components, progressed gradually at a pace that is safe and comfortable for you:
Quadriceps strengthening through seated and standing exercises that build the front thigh muscles most responsible for protecting the knee joint. These exercises are adapted to your current strength level and progressed systematically over time.
Hip strengthening to improve alignment and reduce the sideways forces that place excess stress on the knee. Weak hip muscles are a significant but often overlooked contributor to knee pain in older adults.
Low-impact functional movement training including sit-to-stand practice, step work and walking retraining to improve the way you load your knee during everyday activities.
Balance and proprioception training to improve the knee’s ability to respond to changes in surface and direction, reducing the risk of falls and sudden joint stress.
Flexibility and mobility work to reduce stiffness and improve the range of movement available at the knee, making everyday activities more comfortable.
Education on pain management, activity modification and self-management strategies to help you manage your knee pain between sessions and over the long term.
Exercise for Knee Osteoarthritis: What the Evidence Says
Knee osteoarthritis affects 1.2 million Australians according to the Australian Commission on Safety and Quality in Health Care, and exercise is the single most recommended treatment across every major Australian and international clinical guideline.
Research shows that strengthening exercises targeting the quadriceps and hip muscles produce significant reductions in knee pain and improvements in physical function in people with knee osteoarthritis. Low-impact aerobic exercise such as stationary cycling and walking has also been shown to improve cardiovascular health, reduce body weight and decrease inflammation around the joint, all of which contribute to reduced knee pain over time.
Importantly, long-term therapeutic exercise is safe for most older adults with knee pain. Evidence from 49 studies confirms there is no increased risk of joint damage, worsening pain or accelerated disease progression from appropriately supervised exercise in people with knee osteoarthritis. The key is that exercises are appropriate, progressive and supervised by a qualified clinician who can modify the program as needed.
Who Benefits From a Knee Pain Exercise Program
A knee pain exercise program at Summit Health Group is suitable for older adults across Melbourne who are experiencing any of the following:
Knee pain during walking, climbing stairs, standing or rising from a chair A diagnosis of knee osteoarthritis or osteoarthritis of the hip affecting movement and gait Knee stiffness that is worse after periods of inactivity and improves with gentle movement Reduced confidence or fear of movement due to knee pain A history of knee surgery including knee replacement, meniscal repair or ligament reconstruction Knee pain that has not improved with rest alone or has gradually worsened over months
You do not need a GP referral to begin a program. If you have a Medicare Chronic Disease Management plan, private health insurance extras or Support at Home funding, these can be used to offset the cost of sessions.
Our Malvern and Blackburn Clinics
Summit Health Group provides knee pain exercise programs at two convenient Melbourne locations.
The Malvern clinic at 73 Station Street, Malvern is accessible to older adults across Malvern, Armadale, Caulfield, Glen Iris, Toorak, South Yarra and Prahran. Phone (03) 9576 3216.
The Blackburn clinic at 7/28-30 Blackburn Road, Blackburn is accessible to older adults across Blackburn, Box Hill, Forest Hill, Nunawading, Mitcham, Ringwood and Doncaster. Phone (03) 8625 0514.
Both clinics offer extended hours from early morning Monday to Friday and Saturday morning appointments at the Malvern clinic. Home visit and telehealth options are also available for clients who prefer or require care outside the clinic setting.
To learn more about how we approach joint pain and osteoarthritis, visit our osteoarthritis exercise service page.
Frequently Asked Questions
Is exercise safe for knee osteoarthritis?
Yes. Evidence from large systematic reviews confirms that long-term supervised exercise is safe for most older adults with knee pain and osteoarthritis. Appropriately prescribed exercise does not worsen joint damage or accelerate disease progression. The key is that exercises are suited to your current strength and fitness level and progressed gradually under clinical supervision.
What exercises are best for knee pain in older adults?
Strengthening exercises targeting the quadriceps and hip muscles are the most effective for reducing knee pain and improving function. Low-impact aerobic exercise such as stationary cycling and walking also provides significant benefits. Balance and flexibility work complement the strengthening program by improving stability and reducing stiffness.
How long does it take to see improvement from a knee exercise program?
Most people notice meaningful improvements in pain levels and daily function within 6 to 8 weeks of starting a structured program. Longer-term strength and joint health improvements develop over 3 to 6 months of consistent exercise. Your exercise physiologist will monitor your progress and adjust the program at each session.
Do I need a referral for a knee pain exercise program?
No referral is required for a private appointment. If you wish to access Medicare rebates under a GP Chronic Disease Management plan, a referral from your GP is required. Contact us and we can guide you through the process.
Can exercise help me avoid knee surgery?
For many people with mild to moderate knee osteoarthritis, a structured exercise program significantly reduces pain and improves function to a level where surgery is no longer needed or can be safely delayed. Exercise is strongly recommended as the first line of treatment before surgical options are considered.