Knee arthritis can make everyday tasks feel hard. Climbing stairs, getting up from a chair, or walking around can lead to pain and stiffness. At Simply Physio, we help people manage knee arthritis so they can stay active and enjoy life.
Exercise is key to managing knee arthritis, but not all exercises are safe for arthritic knees. Some moves can make pain worse or cause swelling. Knowing which knee arthritis exercises to avoid can help you stay safe while keeping your knees strong.
Understanding Knee Arthritis
Knee arthritis happens when the cartilage in your knee wears down. This makes the bones in your knee rub together, which can cause pain, swelling, and stiffness. The most common type is osteoarthritis, which usually happens as we age.
Good movement and exercise can help manage arthritis. It keeps the joint moving, strengthens the muscles around the knee, and helps you stay independent. However, certain exercises can stress your knees and lead to more pain.
Why Exercise Matters for Knee Arthritis
Even if your knees hurt, avoiding all movement is not the answer. Staying active can help you:
- Reduce stiffness
- Improve your strength
- Support your knees during daily tasks
- Reduce pain over time
But it is important to choose the right exercises to avoid making your pain worse.
Exercises to Avoid with Knee Arthritis
While exercise is helpful, these are exercises you should avoid if you have knee arthritis. These moves can put too much stress on your knees, leading to pain and swelling.
Deep Squats
Squatting too low can put high pressure on your knee joints. This can increase pain and risk of injury, especially if your knee muscles are weak.
Lunges
Lunges place high stress on the front of your knees, especially if your form is off. They can increase pain and discomfort.
High-Impact Exercises
Running, jumping, and high-impact aerobics can increase stress on your knees. These activities can lead to more pain and swelling.
Stair Running
Running stairs is hard on your knees due to the high force with each step. This can lead to flare-ups in knee arthritis.
Leg Extensions with Heavy Weights
Using heavy weights on the leg extension machine can increase pressure in your knee joint, leading to pain.
Full Arc Knee Extensions
Extending your knees fully with heavy resistance can stress the joint, leading to discomfort.
If you are unsure whether an exercise is safe, speak to your physiotherapist before trying it.
Why Avoid These Exercises?
These exercises can:
- Increase the pressure inside your knee joint
- Lead to swelling and pain
- Cause inflammation
- Delay your progress in managing arthritis
Protecting your knees while staying active is key to managing arthritis.
What Happens if You Do These Exercises?
Doing these exercises may lead to:
- Sharp or dull pain during or after activity
- Swelling in your knee joint
- Stiffness the next day
- More pain that limits your daily activities
If you notice these signs, it may mean you are doing exercises that are too hard for your knees.
Signs an Exercise Is Too Hard for Your Knees
It is important to listen to your body when you exercise. Stop the exercise and seek advice if you notice:
- Pain during the exercise that does not go away after stopping
- Swelling in your knee after activity
- A feeling of instability in your knee
- Pain that lasts longer than two hours after exercise
Your physiotherapist can help guide you to safe exercises that will help, not hurt, your knees.
Safe Exercise Alternatives
While there are exercises you should avoid, there are many safe exercises you can do to help strengthen your knees and reduce pain. At Simply Physio, we guide clients to build safe, effective programs.
Here are safe alternatives you can try:
Straight Leg Raises
This helps strengthen your thigh without putting weight on your knee.
Mini Squats
Squatting only halfway can strengthen your legs with less knee stress.
Seated Knee Extensions (No Weight)
Gently extend your knee while seated to improve range of motion.
Swimming or Water Aerobics
Water reduces joint stress while letting you move safely.
Cycling on a Stationary Bike
This helps improve knee mobility with low impact.
Always check with your physiotherapist before starting new exercises to ensure they are safe for your condition.
Importance of Strength and Mobility
Strengthening the muscles around your knee helps protect your joint. Strong muscles take pressure off your knees, making it easier to move without pain. Mobility exercises keep your knee moving well, reducing stiffness.
Combining safe strength and mobility exercises can help you:
- Walk and move with less pain
- Improve balance
- Maintain independence
- Reduce arthritis progression
Building a Safe Routine
A safe exercise plan for knee arthritis should include:
- Warm-up with gentle movements
- Strengthening exercises for your thighs and hips
- Low-impact cardio activities
- Flexibility exercises for your legs
- Cool down with light stretching
Avoid pushing through pain. If something hurts, stop and adjust. Your physiotherapist can help you create a plan that fits your needs.
Why Work with Simply Physio
At Simply Physio, we help people manage knee arthritis safely. We understand the challenges that come with knee pain, and we know how to help you stay active without making your symptoms worse.
We will:
- Assess your knee movement and strength
- Identify exercises to avoid
- Guide you through safe, effective exercises
- Help reduce your pain
- Build a plan that fits your lifestyle
You do not have to manage arthritis alone. We are here to help you move with less pain and more confidence.
Real Stories from Our Clients
Many people with knee arthritis have found relief and strength through our programs at Simply Physio. One client was scared to exercise due to knee pain but learned how to move safely with our guidance. Now, she can walk daily without fear of pain.
Another client avoided stairs for years but, after working with us, was able to climb stairs confidently without severe discomfort.
These stories show that you can live an active life with arthritis with the right guidance and support.
When to Seek Help
Seek help from a physiotherapist if:
- Your pain limits your daily activities
- Your knee swells often
- You feel unsteady while walking
- Exercise increases your pain
- You are unsure which exercises are safe for you
Early help can prevent further damage and keep you moving with confidence.
Take Action Today
Knowing which knee arthritis exercises to avoid can help you reduce pain and protect your joints. By working with Simply Physio, you can learn safe, effective exercises to build strength and reduce stiffness without making your knee pain worse.
Take the first step toward moving better today. Call Simply Physio to book your visit and get a personalized plan to help your knees feel stronger and more comfortable.
