Knee osteoarthritis is a common condition that can make everyday activities—such as walking, climbing stairs, or standing up—painful and difficult. While it may feel discouraging, this condition is not inevitable. With the right approach, you can relieve pain, improve mobility, and strengthen your muscles to better support your knees.

Below are five essential exercises that can help manage knee osteoarthritis safely and effectively.

Why Mobility and Muscle Strength Matter

Strong muscles and flexible joints are key to maintaining independence and reducing pain. They help support your knees, improve balance, and protect against further wear and tear. Incorporating targeted exercises into your daily routine can make a significant difference in both mobility and quality of life.

1. Towel Mobility Exercise

Purpose: Improves knee extension mobility.

Instructions:

1. Roll a towel into a thick roll.
2. Sit or lie down with the towel under your knee.
3. Gently press your knee downward into the towel and hold for 10 seconds.
4. Relax, then repeat 10 times.
5. Gradually reduce the size of the towel roll until you can do the exercise without it.

2. Knee Flexion Exercise

Purpose: Enhances knee flexion and lubricates the joint.

Instructions:

1. Sit on a chair with your back straight.
2. Bend your knee as far as possible toward your buttocks.
3. If needed, gently assist the movement with your hands.
4. Return to the starting position and repeat 10 times.

Tip: Perform this exercise slowly, staying within your comfort zone.

3. Hamstring Flexibility and Strengthening

Purpose: Improves hamstring flexibility and strengthens supporting muscles.

Instructions:

• Version 1:

1. Lie down on a yoga mat or firm surface.
2. Hold the back of your thigh with your hands.
3. Keep your foot flexed at 90° and extend your knee as much as possible.
4. Return to start and repeat 10 times.

• Version 2:

1. Lie on your back with your thigh supported by your hands.
2. Extend your knee fully.
3. Repeat 10 times.

4. Bridge Exercise (Glutes and Quadriceps Strengthening)

Purpose: Strengthens gluteal and quadriceps muscles, which support the knees.

Instructions:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips until your body forms a straight line from shoulders to knees.
3. Hold briefly, then slowly lower back down.
4. Repeat 10 times.
5. Advanced option: Perform with one leg lifted for added difficulty.

5. Quadriceps Strengthening with Weight

Purpose: Builds quadriceps strength using resistance.

Instructions:

1. Attach a small weight to your ankle.
2. Lie on your back with one leg bent and the other straight.
3. Lift the straight leg upward and hold for a few seconds.
4. Lower slowly, then repeat 10 times.
5. Perform three sets for best results.

Final Thoughts

These simple, targeted exercises—performed regularly and within a pain-free range—can help reduce the symptoms of knee osteoarthritis, improve joint mobility, and enhance muscle strength. Over time, they can make everyday tasks easier and improve your overall quality of life.