Even when your knee hurts, the right kind of movement is usually safe and one of the most effective treatments. Exercise helps the muscles around your knee get stronger, supports joint nutrition, and improves how you walk, climb stairs, and do daily tasks. Guidelines for knee osteoarthritis recommend land based exercise and activity as core treatments, not as a last resort.1 2
For people with patellofemoral pain, degenerative meniscal tears, or tendon disease, structured exercise programs can reduce pain and improve function, often as much as or more than surgery in the long term. 3 5 6 7 Stronger thigh and hip muscles, better balance, and improved movement patterns help share load across the joint and make bending, squatting, and walking feel more comfortable. 1 2 3
Complete rest for long periods can make the knee stiffer and weaker. Most guidelines support a plan that starts with pain aware activity changes, then builds up strength, balance, and fitness over time.1 2 3 A clinician can help you find the right starting point so exercise feels safe rather than scary.
Effective exercises for knee pain
Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.
These are general options many people with knee pain use as part of a program. The best plan for you depends on the cause of your pain, how long you have had it, and your goals.
1. Sit to stand from a chair
Why it helps: Strengthens your quadriceps and glute muscles, which are key for walking, standing up, and protecting an arthritic or painful knee. Strengthening these muscles is strongly recommended in knee osteoarthritis and patellofemoral pain. 1 2 3
How to do it: Sit near the front of a sturdy chair with your feet flat and hip width apart. Lean your body slightly forward and press your feet into the floor as you stand up. Then slowly lower back to sitting in a controlled way, without dropping. If needed, use your hands on your thighs or the armrests at first. Aim for 2 to 3 sets of 8 to 12 repetitions, most days of the week, as long as discomfort stays mild and settles within a day.
2. Straight leg raise
Why it helps: Builds strength in the quadriceps without heavy knee bending, which can be useful when deeper squats are too sore. Quadriceps strengthening is a core part of care for knee osteoarthritis and many other knee conditions. 1 2 3
How to do it: Lie on your back with one knee bent and that foot flat on the floor. Keep the other leg straight and tighten the thigh muscle on that side so your knee pushes gently down toward the floor. Slowly lift the straight leg about 12 to 18 inches, hold for 2 to 3 seconds, then lower back down with control. Keep your movements smooth and your back relaxed. Try 2 sets of 8 to 12 repetitions per side.
3. Squat
What it helps: Squats build leg and hip strength, which reduces strain on the lower back during daily chores. Exercise programs that include strength training can improve pain and daily function.1
How to do it: Stand with feet shoulder-width apart. Hold a counter or chair for support. Bend your knees and sit your hips back slightly, then return to standing.
4. Lying knee flexion
How to do it: Lying on your back, bend your knee by sliding your foot along the floor as far as comfortable. Then, slowly slide your foot away from your bottom to straighten your leg. Do it with one leg at a time.
Helpful stretches for neck pain
Gentle stretching can reduce stiffness and help your knee move more easily. It works best when paired with strengthening and activity changes.1 2 3
1. Calf stretch
How it helps: Tight calf muscles increase pulling on the heel and plantar fascia. Stretching them can improve comfort with walking and standing.
How to do it: Stand tall and place your foot forward with your knee slightly bent while keeping the other leg straight. Move your weight towards the front foot, until you feel your backwards leg muscles stretching. Hold 20 to 30 seconds, repeat 3 times. You can then repeat with the back knee slightly bent to stretch deeper into the Achilles tendon.
2. Standing hamstring stretch
How it helps: Looser hamstrings can make bending and reaching feel easier.
How to do it: Start by placing one foot in front of the other. Bend your body forward, keeping the front knee straight. Push your knee downwards with your hands until you feel the back of your thigh stretching. Hold this position for as long as you can and do it to one side at a time.
3. Standing quadriceps stretch
*Only if manageable
How it helps: Stretches the front of the thigh, which can ease tension on the kneecap and help with activities such as walking downhill or going down stairs.3 12
How to do it: In this exercise, standing tall and holding onto a table or a rail, bend your knee backwards and hold the foot with your hand, until you feel your muscles stretching. Hold this position for as long as you can and do it to one side at a time.
4. Knee to chest stretch
How it helps: Gently move the hip and knee through flexion (towards your chin), which can reduce stiffness after sitting and support comfortable walking.1 2
How to do it: Lie on your back. Bring one knee toward your chest and hold it with your hands below the kneecap. Gently hug it closer until you feel a comfortable stretch around the hip and back of the thigh, without sharp knee pain. Hold for 15 to 20 seconds, then switch legs. Repeat 2 to 3 times per side.
Did you know?
Exercise is a first line treatment for knee osteoarthritis, not a last step. National and international guidelines recommend land based exercise and weight management as core treatments before injections or surgery, because they can reduce pain and improve function for many people. 1 2
Most degenerative meniscal tears do not need immediate surgery. Large randomized trials show that, for many adults with degenerative tears, a structured physical therapy program works as well as arthroscopic partial meniscectomy for pain and daily activities over several years. 5 6 7
These findings support a simple idea. Starting with movement, strength, and education often gives you a better foundation than going straight to the operating room.
Exercises to avoid with knee pain
Some movements can flare knee symptoms, especially in early stages or during a painful flare. These are general guidelines, not strict rules. Exercise should feel challenging but tolerable, not sharp, catching, or like the knee is giving way.
Activities that may be best to limit or adjust include:
Very deep squats or lunges with heavy weight. Deep loaded knee bending can increase stress on the patellofemoral joint and meniscus. Guidelines for osteoarthritis and patellofemoral pain usually suggest starting with smaller bends and building depth gradually. 1 2 3 12
High impact jumping and hard landings, especially on hard surfaces. Repeated impact can irritate patellar tendinopathy and sensitive joint surfaces if it is added too quickly. A phased progression that begins with low impact exercise is often safer. 3 5
Sudden large spikes in running, hill work, or stair climbing. Fast changes in load are linked with flare ups of patellofemoral pain and tendon problems. Most guidelines recommend making step by step changes instead.3 5 12
Prolonged kneeling on hard floors without padding. This can aggravate osteoarthritis and bursitis (front knee inflammation). Using cushions, changing positions, or limiting time in kneeling can help. 1 2
Over time, many people can return to more demanding activities when strength, control, and confidence improve. Working with a clinician can help you find safe progressions so that “avoid” turns into “not yet” and then “now with a plan.”
Clinical insight
For many people, the best first step to treat knee pain is a structured plan that includes education, progressive strengthening of the thigh and hip muscles, weight management when needed, and support to build new habits.1 2 3
National Institute for Health and Care Excellence (NICE). Osteoarthritis in over 16s: diagnosis and management (NG226). 2022.
2
Bannuru RR, Osani M, et al.; American Academy of Orthopaedic Surgeons (AAOS). Management of osteoarthritis of the knee (non arthroplasty). Guideline. 2021.
3
Willy RW, Hoglund LT, Barton CJ, et al. Patellofemoral pain: clinical practice guidelines. J Orthop Sports Phys Ther. 2019;49(9):CPG1-CPG95.
4
Logerstedt DS, Scalzitti D, Risberg MA, et al. Knee stability and movement coordination impairments: knee ligament sprain (revision 2017). J Orthop Sports Phys Ther. 2017;47(11):A1-A47.
5
Noorduyn JCA, van de Graaf VA, Willigenburg NW, et al. Effect of physical therapy vs arthroscopic partial meniscectomy in people with degenerative meniscal tears: five year follow up of the ESCAPE randomized clinical trial. JAMA Netw Open. 2022;5(7):e2220394.
6
Kise NJ, Risberg MA, Stensrud S, et al. Arthroscopic partial meniscectomy versus exercise therapy for degenerative meniscal tears: ten year follow up of the OMEX randomized controlled trial. Br J Sports Med. 2025;59(2):91-101.
7
Sihvonen R, Paavola M, Malmivaara A, et al. Arthroscopic partial meniscectomy versus sham surgery for a degenerative meniscal tear. N Engl J Med. 2013;369:2515-2524, with five year follow up in Br J Sports Med. 2020.
8
Bachmann LM, Haberzeth S, Steurer J, ter Riet G. Diagnostic accuracy of the Ottawa Knee Rule in adults. Eur Radiol. 2020;30:5562-5571.
9
ACR Committee on Appropriateness Criteria. Chronic knee pain. American College of Radiology, current online edition.
10
ACR Committee on Appropriateness Criteria. Acute trauma to the knee. American College of Radiology, current online edition.
11
BMJ Best Practice. Septic arthritis, adults. Updated November 2025.
12
Crossley KM, et al. Best practice guide for patellofemoral pain. Br J Sports Med. 2024;58:1486-1499.
13
National Institute for Health and Care Excellence (NICE). Osteoarthritis evidence review, arthroscopy. Supporting document for NG226. 2022.
14
Peat G, et al. Prevalence of knee pain in older adults. Summarized in NICE CKS Knee pain. 2001.
15
Chen J, et al. Global burden of knee osteoarthritis 1990 to 2021. PLOS One. 2025;18(6):e0320115.
16
Pak SS, Janela D, Freitas N, et al. Comparing digital to conventional physical therapy for chronic shoulder pain: randomized controlled trial. J Med Internet Res. 2023;25:e49236.
17
Cui D, Janela D, Costa F, et al. Randomized controlled trial assessing a digital care program versus conventional physiotherapy for chronic low back pain. NPJ Digit Med. 2023;6:121.
