It feels backwards, but resting a painful knee for weeks usually makes it worse. Muscles around the joint weaken, the knee gets stiffer, and everyday tasks like climbing stairs become harder. Major guidelines, including those of the American College of Rheumatology and NICE, place regular exercise at the centre of osteoarthritis care.
What kind of exercise
- Strengthening the thigh and hip muscles. Sit-to-stands from a chair, straight-leg raises and seated knee extensions build the muscles that take load off the joint.
- Low-impact aerobic activity. Walking on level ground, an exercise cycle or walking in a pool keep the heart and joints healthy without jarring.
- Balance work. Standing on one leg while holding a chair and heel-to-toe walking reduce the risk of falls.
- Gentle mind-body practice. Tai chi is recommended for knee osteoarthritis; chair-based yoga can serve a similar purpose.
The two-hour pain rule
Some discomfort during exercise is normal and not a sign of damage. A useful check: if your knee hurts more two hours after exercising than it did before you started, do a little less next time. Don't stop altogether. Build back up slowly.
Yoga poses to modify
The Common Yoga Protocol advises people with knee arthritis to avoid or modify poses that sit on the heels or bend the knees deeply, such as Vajrasana and Shashankasana. Ayush removes these automatically and offers chair-seated versions.
Weight and knees
For people who are overweight, losing 5% or more of body weight is strongly recommended for knee and hip osteoarthritis. Every kilogram lost reduces the load on the knee with each step.
See a doctor promptly if a joint becomes hot, red and swollen, or if you have fever with joint pain.
Sources
- 2019 ACR/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Kolasinski SL, et al. Arthritis Care & Research, 2020.
- Osteoarthritis in over 16s: diagnosis and management (NG226). National Institute for Health and Care Excellence (UK), 2022.
- Common Yoga Protocol. Ministry of Ayush, Government of India (2023 edition).
This is general information, not medical advice. Keep taking your medicines as prescribed and talk to your doctor about your own situation.