Medical Disclaimer: PhysiotherAIpy provides general wellness guidance only and is not a substitute for professional medical diagnosis or advice.
Arthritis Pain in the Knees: Best Exercises to Reduce Symptoms
Knee arthritis management with low-impact strength, pacing, and support options for everyday comfort.
A cautious, evidence-informed overview of arthritis pain in the knees: best exercises to reduce symptoms. This guide outlines what it is, common signs, likely contributors, and safe first steps while encouraging you to seek a qualified physiotherapist or GP if symptoms persist or worsen.
Common symptoms
- Pain on stairs, squats, or after runs
- Occasional clicking or crepitus
- Stiffness after sitting or long drives
Common causes
- Load spikes in running or jumping
- Hip control deficits causing knee valgus
- Weak quads or calf strength
Evidence-based exercises
Spanish Squat
Quad-dominant squat that unloads the patella.
Prescription: 10 reps x 3 sets, 3x/week
Cues: Sit back into the strap/band; keep heels down.
Side-Lying Hip Abduction
Targets glute medius for knee alignment.
Prescription: 12 reps/side x 3 sets, 3x/week
Cues: Keep hips stacked; small, controlled lift.
Calf Raise Progression
Supports knee load tolerance and running resilience.
Prescription: 15 reps x 3 sets, 3x/week
Cues: Slow lower, control tempo, progress to single-leg.
Red flag symptoms
- Severe or worsening pain that does not ease with rest
- Numbness, tingling, or weakness spreading into the limb
- Loss of bladder or bowel control, or saddle numbness
- Night pain that disrupts sleep or unexplained weight loss
- History of significant trauma, fever, or feeling very unwell
When to see a physio
If pain is worsening, limiting daily activities, or not improving after 1–2 weeks of sensible self-care, book a physiotherapist or speak with your GP. Seek urgent help for red flag symptoms.