Stiff joints often feel worse when you avoid movement altogether. That is the frustrating part of osteoarthritis – rest can seem sensible, but too much of it often leads to more stiffness, weaker muscles and less confidence in everyday movement. The right approach is controlled, regular exercise, chosen to support the joint rather than aggravate it. These 7 exercises for osteoarthritis are commonly recommended because they improve mobility, build support around the joint and can be adapted to different pain levels.
Osteoarthritis most often affects the knees, hips, hands and spine, although other joints can be involved. Exercise will not reverse joint wear, but it can make a meaningful difference to pain, function and day-to-day movement. The key is choosing low-impact exercises, keeping effort manageable and stopping short of sharp or lasting pain.
How to exercise safely with osteoarthritis
A mild increase in ache during exercise is not always a sign that you are causing harm. Many people with osteoarthritis feel some discomfort when they start moving, particularly in the morning or after sitting for long periods. What matters more is what happens afterwards. If pain settles within a few hours and you are back to your usual level by the next day, the exercise load is usually acceptable.
If pain becomes sharp, the joint swells significantly, or symptoms remain noticeably worse for more than 24 hours, the exercise may need adjusting. That might mean reducing the range, doing fewer repetitions or choosing a better starting point.
7 exercises for osteoarthritis
1. Sit-to-stand
This is one of the most practical exercises for hip and knee osteoarthritis because it trains a movement you use every day. Sit on a stable chair with your feet hip-width apart, lean slightly forwards and stand up without using your hands if possible. Then lower yourself back down slowly.
This strengthens the thighs, hips and core, which can reduce the load going through painful joints. If it feels too difficult, use a higher chair or place your hands on the armrests for support.
2. Heel slides
Heel slides are useful when the knee feels stiff or does not bend comfortably. Lie on your back or sit with your leg supported, then slowly slide your heel towards your body to bend the knee before straightening it again.
The aim here is gentle mobility rather than force. Smooth, repeated movement can help reduce stiffness and improve confidence in bending the joint.
3. Straight leg raises
With one leg bent and the other straight, tighten the thigh muscle of the straight leg and lift it a short distance off the bed or floor. Hold briefly, then lower with control.
This is a common early strengthening exercise for knee osteoarthritis because it works the quadriceps without asking the knee to move much under load. If it causes hip discomfort, reduce the height of the lift.
4. Glute bridges
Lie on your back with both knees bent and feet flat. Tighten your buttock muscles and lift your hips a few inches from the floor, then lower slowly.
Bridges help strengthen the glutes and hamstrings, which are important for hip and pelvic support. Better strength in these areas can improve walking and reduce strain around the hips and lower back.
5. Calf raises
Stand holding a kitchen worktop or chair for balance, then rise onto your toes and lower back down slowly. This simple exercise improves strength in the lower leg and helps with balance and walking.
For people with hip or knee osteoarthritis, calf raises are useful because they improve lower limb control without high impact. If both legs feel easy, they can later be progressed one side at a time.
6. Supported hip abduction
Stand upright holding onto a support and move one leg out to the side, keeping your trunk still and toes facing forwards. Bring the leg back in slowly and repeat.
This targets the muscles on the outside of the hip, which are important for pelvic stability when walking or climbing stairs. It is particularly helpful in hip osteoarthritis, but it can also support knee alignment.
7. Gentle walking or cycling
Not every useful exercise needs to be done on a mat. Short, steady walks or low-resistance cycling can improve joint lubrication, circulation and general fitness without the impact of running or jumping.
The main point is pacing. Ten minutes done consistently is often more effective than doing too much on one day and flaring symptoms for the next two.
Making these exercises work in real life
Most people do better with a small, repeatable routine than an ambitious plan they cannot maintain. Start with three to five exercises, perform them little and often, and build gradually. On more painful days, reducing the number of repetitions is usually better than stopping all movement.
Weight-bearing joints such as the hips and knees often respond well to strengthening, but hand osteoarthritis, spinal symptoms or more advanced joint changes may need a more tailored plan. This is where assessment matters. Pain from osteoarthritis can overlap with tendon irritation, referred pain from the back, post-operative stiffness or balance issues, and each of those needs a slightly different approach.
When to get professional advice
If you are limping, avoiding stairs, waking at night because of pain or finding that online exercises are making symptoms worse, it is worth getting assessed. A physiotherapist can identify which joint structures are contributing to your pain, check whether weakness or movement restriction is the main driver, and adapt the programme to your current level.
At Physio Experts, treatment does not stop at exercise sheets. A proper assessment can help decide whether hands-on treatment, post-operative rehabilitation, neurological physiotherapy or other evidence-based options should sit alongside your exercise plan. For many people, that means less trial and error and a faster return to walking, work and normal daily activity.
The best exercise plan for osteoarthritis is rarely the hardest one. It is the one you can do safely, consistently and with enough progression to keep the joint moving well.