When you have osteoarthritis (joint damage and inflammation), it can feel safer to rest. But for most people, gentle, regular movement is one of the best ways to calm symptoms and stay independent.
Exercise can help by:
Reducing pain over time by improving how your joint handles everyday load1
Decreasing stiffness and helping you move more freely2
Building strength around the joint, which can take pressure off sensitive tissues3
Improving balance and confidence, so daily tasks feel less risky3
Many guidelines recommend exercise as a first-line treatment for osteoarthritis because it improves pain and function and supports long-term self-management.2 3
Effective exercises for osteoarthritis
Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.
1. Sit to stand
Why it helps: Helps strengthen your thighs and hips for stairs, walking, and getting up from chairs. Strength training is strongly recommended for knee and hip osteoarthritis.3
How to do it: Sit on a sturdy chair. Place your feet hip-width apart. Lean forward slightly and stand up, then sit back down slowly. Start with 5 to 8 reps.
2. Straight leg raise
Why it helps: Helps build thigh strength with less joint bending, which can feel easier during flare-ups. Strengthening supports pain and function in osteoarthritis.1 3
How to do it: Lie on your back with one knee bent (optional) and the other leg straight. Tighten the thigh of the straight leg and lift it about 12 to 18 inches. Lower slowly. Do 6 to 10 reps per side.
3. Step-ups (low step)
Why it helps: Helps with stair strength and control, which are common problem areas in knee and hip osteoarthritis.2 3
How to do it: Use a low step (or bottom stair). Step up with one foot, straighten the knee and hip, then step down slowly. Hold a railing if needed. Do 6 to 10 reps per side.
4. Low impact cardio (walking or cycling)
Why it helps: Helps reduce pain, improve endurance, and support overall health. Aerobic exercise is recommended across major osteoarthritis guidelines.2 3
How to do it: Choose walking, cycling, or swimming. Start with 5 to 10 minutes at an easy pace. Add 1 to 2 minutes every few days as tolerated.
Helpful stretches for osteoarthritis
1. Calf stretch
How it helps: Helps ankle flexibility, which can reduce stress on knees during walking.2
How to do it: Standing tall or facing a wall with one leg back, heel on the ground. Lean forward until you feel a stretch in your calf. Hold for 20 seconds and switch sides.
2. Hamstring stretch
How it helps: Helps reduce back-of-leg tightness that can limit walking and bending.2
How to do it: Stand tall. Take a step forward with one leg and lean forward slightly from your hips until you feel a gentle stretch in the back of the thigh. Hold 15 seconds, then switch sides. If you feel more comfortable, you can also perform this stretch in a seated position with one leg forward.
3. Hip flexor stretch (supported lunge)
How it helps: Helps ease front-of-hip tightness that can affect stride and posture.2
How to do it: Hold a counter for balance. Step one foot back and gently bend the front knee. Keep your torso upright. You should feel a stretch in the front of the back hip. Hold 20 to 30 seconds per side.
4. Heel slides
How it helps: Helps maintain comfortable knee movement on stiff days.2
How to do it: Lie on your back. Slowly slide your heel toward your buttocks until you feel a gentle stretch, then slide it back out. Repeat 8 to 12 times.
Did you know?
Exercise is recommended as first-line care for osteoarthritis because it improves pain and function, and it helps many people stay active without needing procedures or surgery.2 3
Exercises to avoid with osteoarthritis
You do not need to fear movement. The goal is to avoid activities that flare your symptoms for days or cause sharp pain, and to modify them until your strength and tolerance improve.2 3
Common aggravators include:
Deep knee bends under heavy load (very deep squats or heavy leg press) if they spike pain during or after
High-impact jumping or running during a flare-up, especially if swelling increases afterward
Twisting and pivoting under load (fast direction changes) if your joint feels unstable
Pushing through sharp pain or “grinding pain” that changes how you walk or move
A good rule: discomfort that settles within 24 hours can be okay, but pain that ramps up and lingers usually means you should scale back and progress more gradually.2 3
Clinical insight
Many people worry that osteoarthritis pain means they are “damaging” the joint, which is not always true. Guidelines emphasize that osteoarthritis is usually diagnosed clinically, imaging is not always needed, and symptoms do not always match what a scan shows. Focusing on safe movement, strength, and self-management tends to lead to better long-term outcomes.2 3
Bannuru RR, Osani MC, Vaysbrot EE, et al. OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis Cartilage. 2019.https://doi.org/10.1016/j.joca.2019.06.011
