Ten Exercises to Prevent Knee Osteoarthritis from Getting Worse

If you're living with knee osteoarthritis (OA), the good news is that there are many ways to manage your symptoms and slow its progression — and one of the most powerful tools is movement. Gentle, targeted exercises can help maintain joint mobility, strengthen supporting muscles, and reduce pain and stiffness.

Here are 10 effective steps you can take through daily exercises to prevent your knee OA from getting worse:

1. Hamstring Stretches

Keep the back of your thigh flexible to reduce tension on your knee joint. How to do it: Hold each stretch for 10 seconds, repeat 3 reps each leg.

2. Calf Stretches

Improves ankle flexibility and helps with walking and standing. How to do it: Hold for 10 seconds, repeat 3 reps per leg.

3. Straight Leg Raise

Strengthens your quadriceps without bending the knee. How to do it: Hold each lift for 10 seconds, repeat 10 reps per leg.

4. Pelvic Bridge

Targets your glutes and hamstrings, improving hip and knee support. How to do it: Hold for 10 seconds, repeat 10 reps.

5. Knee to Chest Stretch

Relieves lower back pressure and maintains hip flexibility. How to do it: Hold for 10 seconds, repeat 3 reps each side.

6. Trunk Rotator Stretches

Improves spinal mobility and helps with overall posture. How to do it: Hold for 10 seconds, repeat 3 reps each side.

7. Knee Extension Exercises

Helps maintain the full range of motion in your knee. How to do it: Hold for 10 seconds, repeat 10 reps each leg.

8. Ankle Pump Exercises

Promotes circulation and reduces swelling in the lower legs. How to do it: Pump your ankles 100 times daily.

9. One-Leg Standing

Improves balance and strengthens stabilizing muscles. How to do it: Hold for 5–10 seconds, repeat 10 reps each leg.

10. Functional Strength & Mobility Exercises

• Partial Squats: Helps strengthen thighs and glutes with minimal knee stress. Hold for 5–10 seconds, repeat 10 reps

• Marching in Place: Activates hip flexors and improves coordination. Do 10 reps each side

• Step Up, Step Down: Builds strength for daily tasks like climbing stairs. Do 10 reps each side

• Sit to Stand: Strengthens quads and simulates daily movement. Do 10 reps

• Tiptoe Raises: Improves ankle strength and balance. Do 10 reps, 3 sets

Final Note

Consistency is key. These simple exercises can be done at home and only take a few minutes a day. By staying active, strengthening key muscles, and maintaining joint flexibility, you're taking the right steps to protect your knees — now and in the future.

If you're unsure about your technique or which exercises are right for your condition, speak to us. We're here to help you move better, with less pain.