Knee Osteoarthritis: exercise plan

Exercise is the main treatment for knee osteoarthritis, not a consolation prize. Your knee isn’t wearing out from use; it gets stronger with it.

How to use this

Pain rules: up to about 3–4/10 during exercise is fine (some sources say 5/10), as long as it settles within 24 hours. Flared up? Do fewer reps, not none.
How often: 2–3 times a week for strength, plus walking most days.
How long: most people notice less pain and better function after 6–8 weeks; keep it up for life.
Progress when: you can do all sets with good control and pain stays under 4/10. Add reps, a band, a step or a backpack with weight.

Your exercises

Sit to standStand up from a chair without using your hands, then sit back down slowly. Start with a higher chair or use your hands lightly; progress to a lower chair, holding a weight, or one leg doing more of the work.3 sets of 10, 2–3 times a week
Step-upsStep up onto a low step leading with the sore leg, keeping your knee over your second toe (not dropping inwards). Start with a 10 cm step and hold a rail; progress to a higher step or a backpack.3 sets of 10 each leg, 2–3 times a week
Mini squat with controlFeet hip-width apart, bend your knees as if sitting back, keeping them in line with your toes. Use a mirror to check knee alignment. Progress by going deeper, slower, or with a band above the knees.3 sets of 10, 2–3 times a week
Knee straightening (seated)Sit tall and straighten one knee fully, hold 3 seconds, lower slowly. Start with no weight; add an ankle weight or band as it gets easy.3 sets of 10 each leg, 2–3 times a week
Side-step with bandBand around your ankles or knees, step sideways keeping hips level. Start without a band; progress to a stronger band or more steps.3 sets of 10 steps each way, 2–3 times a week
Single-leg balanceStand on one leg near a bench for support. Start with fingertip support; progress to eyes closed, a cushion, or a slight knee bend.3 holds of 30 seconds each leg, most days

Also: walk most days, aiming to build to 30 minutes. Cycling, swimming and tai chi count too. If you’re carrying extra weight, losing even 5–10% helps knee pain.

Stop and see your GP or physio if

Your knee is hot, red and swollen, especially with fever (same day)
Your knee locks, gives way often or you can’t take weight
Pain at night or at rest that keeps getting worse
No improvement after 3 months of regular exercise

Want a supervised program?

GLA:D is a supervised 6–8 week education and exercise program for hip and knee osteoarthritis, run by trained physios across Australia (search ‘GLA:D Australia’ to find a clinic). A physio or exercise physiologist can also build a program around you. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (physio, exercise physiologist or podiatrist).

Evidence and more information

Reviewed 29 October 2026. General education, not personal medical advice. Everyone is different, so check with your GP or physio if you’re unsure an exercise suits you.

maladywise.com/knee-oa/exercises/