Knee osteoarthritis
Knee pain and stiffness that is worse after rest or at the end of a busy day, often with a creaky or grinding feeling. It is very common from middle age onwards, and what an X-ray shows matches how the knee feels surprisingly poorly. Exercise is the first treatment recommended for it, at any age and any stage, because stronger muscles around the knee take load off the joint.
Also called knee arthritis, wear and tear in the knee, knee OA, stiff knee.
Does this sound like you?
- Stiffness first thing in the morning or after sitting, easing within half an hour
- Aching after a lot of walking, standing or stairs
- A creaking or grinding feeling as the knee bends
- It has built up over months or years rather than after an injury
This is not a diagnosis. Several things cause pain in the same place, which is why the list below matters.
Check these first: when it is not knee osteoarthritis
If any of these apply, get checked before you start the exercises. The ones marked in red can't wait.
- Pain, swelling or tenderness in the calf. Get it seen the same day
- The knee is suddenly hot, red and swollen, especially if you feel unwell
- It locks, gives way or you cannot put weight on it
- It is getting quickly worse, or pain keeps you awake at night
The exercises, in the order you would build them up
How long it takes
Most people notice less pain and easier stairs after six to eight weeks of regular strengthening, and it keeps improving for months. Some aching during and after exercise is normal and not a sign of damage, as long as it settles within a day.
What the NHS says
The NHS's own pages on this, to check what you have read here against.
Waiting for an appointment?
Kinehub turns this into a daily plan, adjusts it as you improve or struggle, and keeps the record you hand over when you are finally seen.
Keep reading
More for the knees
- Guide · 7 minKnee pain reliefLoading a sore knee without making it worse — the traffic-light rule, what to modify, and when giving-way or swelling means stop.
- Guide · 4 minThe clamshell, done properlyThe most commonly prescribed glute exercise, and the three mistakes that stop it working.
- Guide · 6 minUnderstanding painWhy hurt does not always mean harm, and why that matters when you are deciding whether to move today.
A daily plan for knee osteoarthritis
Kinehub turns these exercises into a short daily session with a demo for each one, and tracks your pain before and after so you can see whether it is working. Free to start.
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