The best strength exercises for knee arthritis are ones you can perform safely and build on gradually.
Chair stands, thigh tightening, supported calf raises, and standing hip exercises can be useful starting points.
Your symptoms, balance, and current strength should guide your plan.
“Should I strengthen my knee if it already hurts?”
Often, yes.
Stronger muscles can help you move more comfortably and manage everyday tasks.
Exercise will not replace missing cartilage, but it can improve pain and function.
I often say, “Motion is lotion. Muscle is medicine.” Here is how to put that idea into practice.
Start with the muscles that support your knee
Your thigh muscles help straighten your knee and control lowering into a chair.
Your hips help control your leg position.
Your calves help with walking and balance.
That is why a knee exercise plan should include more than the knee itself.
These four exercises are examples to discuss with your physician or physical therapist.
1. Chair stands
Place a firm chair against a wall. Sit with your feet flat, then lean forward slightly and stand. Slowly lower yourself back down.
Use the armrests if needed. A higher chair can make this easier. Choose a height that allows controlled movement without sharp pain.
This exercise practices something you do every day: getting up from a seat.
2. Thigh tightening
Sit or lie with your leg supported and mostly straight. Tighten the muscle on the front of your thigh, gently pressing the back of your knee toward the surface beneath it.
Hold for about five seconds, then relax. Do not hold your breath.
This can be a starting option when standing exercises feel difficult.
3. Supported calf raises
Hold a sturdy countertop with both hands. Slowly lift both heels, rising onto the balls of your feet. Lower with control.
Keep your weight evenly shared between your feet. Use support throughout if your balance is limited.
4. Standing side leg lifts
Holding a countertop, move one leg a short distance sideways. Keep your toes facing forward and your upper body upright. Slowly return.
Avoid leaning to create the movement. Work within a comfortable range on both sides.
How much should you do?
If these exercises suit your condition, consider starting with one set of five repetitions, twice weekly on nonconsecutive days. Some people need fewer. Progress gradually as the exercises become easier.
Mild discomfort may occur, but sharp pain, increasing swelling, or giving way means stop and reassess. Your knee should not feel worse overall the next morning.
Make strength part of your knee preservation plan
Strengthening is central to Motion & Muscle in my MOVE Method.
We also address body weight, nutrition, and recovery.
My Knee Preservation Program helps match exercise and other treatment options to your goals. If pain, weakness, or balance problems make exercise difficult, supervised physical therapy may help.
Schedule an evaluation with Javier Rios, MD, in the Houston and Clear Lake area. Let’s build a plan that helps you move with greater confidence.
