Stronger Knees, Less Pain: 3 Must-Try Exercises for Osteoarthritis Relief

Knee osteoarthritis (OA) is one of the most common musculoskeletal conditions, affecting approximately one in five Australians over the age of 45.

With over 65,000 knee replacement surgeries performed each year, it’s clear that knee OA is a significant health concern.

Yet, one of the biggest myths surrounding knee OA is that exercise will only make things worse. In reality, research consistently shows that the right types of movement can help reduce pain, improve function, and even delay the need for surgery.

The key is knowing which exercises to do!

In this blog, you will learn the following:

1. Why does knee OA occur
2. The top 3 exercises for knee OA

Why Does Knee Osteoarthritis Occur?

Knee OA develops due to a combination of factors, including:

• Age-related wear and tear – Cartilage naturally degenerates over time.
• Previous injuries – A history of knee injuries (e.g., ACL tears, fractures) increases the risk.
• Excess body weight – Extra load on the knee joints accelerates cartilage breakdown.
• Genetics – Some individuals are predisposed to developing OA.
• Muscle weakness and poor biomechanics – Weakness in the quadriceps and hip muscles can contribute to increased joint stress.

1. ---

   Sit-to-Stand (The Everyday Strength Booster)

Struggling to get out of a chair without using your hands? This simple exercise strengthens your quadriceps, hamstrings, and glutes—muscles essential for everyday movement.

How to do it:

• Sit on a sturdy chair with feet hip-width apart.
• Lean slightly forward and push through your heels to stand up.
• Slowly lower back down in a controlled manner.
• Repeat 10-15 times, aiming for 2-3 sets.

2. Straight Leg Raises (Gentle Yet Effective Quadriceps Activation)

A great low-impact exercise that strengthens your quadriceps without putting pressure on your knee joint.

• Lie on your back with one leg bent and the other straight.
• Tighten the thigh muscle of the straight leg and lift it to the height of the bent knee.
• Hold for 3-5 seconds, then slowly lower it back down.
• Perform 10-15 repetitions on each leg for 2-3 sets.

3. Step-Ups (The Ultimate Knee-Friendly Strengthener)

Step-ups improve leg strength and stability—perfect for those who struggle with stairs or uneven surfaces.

How to do it:

• Stand in front of a low step or sturdy platform.
• Step up with one leg, ensuring the knee remains aligned over the foot.
• Bring the other leg up and step down with control.
• Perform 10 repetitions per leg for 2-3 sets.

Conclusion

If knee osteoarthritis is slowing you down, movement might be the best medicine!

These three exercises—sit-to-stand, straight leg raises, and step-ups—help strengthen the muscles around your knee, reduce pain, and improve mobility.

The best part? They can be done at home with no fancy equipment required.

If you’re unsure where to start, consider booking an initial consultation at M Physio 1800 992 999 to tailor a program that suits your needs. Stay active, stay strong, and keep those knees happy!