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Knee osteoarthritis shows some serious symptoms like severe pain and swelling, but there are some exercises for knee osteoarthritis that helps to reduce the symptoms.

Professionals state that the symptoms of knee osteoarthritis can’t be reversed, i.e., there is no treatment possible that can reverse osteoarthritis.

But they also state that practicing regular exercise can stop the growth and reduce the symptoms.

According to research, exercises are a must-do in osteoarthritis as it helps to increase strength, mobility, and flexibility and reduces joint pain.

That said, the top Joint Replacement Surgeon in Pune advised the 4 best exercises for knee osteoarthritis that a patient must perform.

All these exercises have shown excellent results for many of his patients. So, without waiting any further, get started with these exercises.


4 Exercises for Knee Osteoarthritis to Reduce Pain

If you’ve never performed any of these exercises before, then the doctor recommends to consult a professional (trainer) to do them properly.

Furthermore, the trainer can also help you get the most out of them and minimize the risk of further injury.

Now, have a look at the exercises for osteoarthritis of the knee that can help you reduce knee pain.

#1. Walking

Walking is one of the best movement exercises that help joints and muscle gain strength and flexibility.

Moreover, research shows that regular walking can help relieve osteoarthritis knee pain and improve overall mobility.

However, in the beginning, patients may feel pain in their knees after walking for a while, which is common and not something to worry about.

There are several benefits walking can provide to patients with knee osteoarthritis, including:

  • Increase blood flow.
  • Lubricate knee joint.
  • Increase muscle and bone strength.
  • Weight management.

Note: Professionals advise walking for at least 15-20 minutes a day in the starting and increasing the duration with time.

#2. Cycling

Cycling is one of the best low-impact cardiovascular exercises for knee osteoarthritis, no matter if you’re doing stationary or traditional cycling.

Note: If you do traditional cycling, you must ensure not to go on hilly terrain as it may put great strain on your knees.

Cycling shows several benefits to patients with knee osteoarthritis, such as:

  • Increases muscle and bone strength.
  • Better joint function.
  • Reduce weight.
  • Improve aerobic fitness.
  • Maintain blood pressure.
  • Boost mood.

Note: Professionals advise to do cycling for at least 5-10 minutes, starting and increasing the duration with time (according to your ability).

#3. Half Squat

Squatting is a part of life as we regularly perform it in our daily life, may not intentionally but due to something else.

For instance, if you pick something up from the ground, sit down-up on the sofa, tie shoe laces, and more. In all these activities, we do squats.

But for people with knee osteoarthritis, squats can be painful, something they don’t want to do, no matter what benefits it provides.

In that case, the best Orthopedic Doctor in Maharashtra suggests performing half squats instead of complete squats.

Half squats are one of the best exercises for knee osteoarthritis that helps to increase bone and muscle strength and reduce pain.

Perform this exercise according to your ability (limits); you can take support with a wall or a chair (if necessary). Don’t push your limits, or you may lead to further injury.

#4. Stair Climbing

Stair climbing is one of the best strengthening exercises for knee osteoarthritis that helps to reduce pain and prevent further damage.

It also helps strengthen the muscles that support knee joints, especially the quadriceps, hamstrings, and calves muscles.

Furthermore, stair climbing also indirectly supports the knee by contributing to weight loss, leading to lower pressure on the knees.

In the beginning, you must face trouble and limitations while climbing stairs if you suffer from knee osteoarthritis.

But don’t give up, and keep doing it! Always remember, even a single step is counted because every step carries the body weight of the person.

Studies show that performing stair climbing regularly can result in stronger lower limb muscles and less knee pain.

Hence, these are the best 4 exercises for knee osteoarthritis that can help you reduce pain and improve joint mobility.


Knee osteoarthritis is the most common type of arthritis affecting an abundance of people worldwide, leads to severe knee pain, especially the old ones (over 50 years).

Knee exercises for osteoarthritis are one of the best ways to reduce pain, increase mobility, and improve the overall function of the knees.

In addition, it also helps to maintain the range of motion of the knee joint and increase the strength of bones and supporting muscles of the knee joint.

However, exercises are highly beneficial in mild to moderate cases of knee osteoarthritis. So, if you suffer from a severe case, you must consult the best Knee Replacement Doctor in Pune.

The doctor will diagnose your case and advice you on the best treatment options.