6-Week Knee Arthritis Exercise Program
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
Free printable PDF
6-week knee arthritis exercise plan: one-page tracker
Every day of the plan on one page, with tick boxes and a weekly pain log. Stick it on the fridge and scan the code for the videos.
Download PDF (US Letter)Download PDF (A4)Printable knee exercise sheetProgram overview
Exercise is one of the most effective treatments for knee osteoarthritis. US and UK guidelines recommend it for everyone with the condition, and research reviews show it reduces knee pain and improves day-to-day function. This plan puts that into a simple weekly schedule. Weeks 1–2 get the knee moving and introduce gentle strengthening. Weeks 3–4 build strength in the thigh and hip muscles and turn it into everyday movement. Weeks 5–6 add balance, walking stamina and tai chi, and leave you with a routine to keep going. Exercise sessions take about 15–30 minutes, and every exercise links to a video with step-by-step instructions.
Who this program is for
- Adults with knee osteoarthritis, or with typical symptoms: knee pain with activity and morning stiffness that eases within about half an hour
- People who can walk independently, with or without a stick
- Anyone who has been told to “do some exercises” but wants a clear plan to follow
- People waiting for a physical therapy appointment who want to get started safely
Before you begin
Check with your doctor or physical therapist first if your knee is hot, red or very swollen, if you can’t put weight on it, if it locks or gives way, after a recent injury, or if you have a fever. If you’ve had a knee replacement or other knee surgery, follow your surgical team’s plan instead. Some discomfort during exercise is normal with knee arthritis. A common guide is to keep pain at or below about 5 out of 10 while exercising, and back to your usual level by the next day. If it isn’t, do fewer repetitions or a smaller movement next time.
What you’ll need Paid links
Some sessions in this plan use these items. Household swaps are listed where they work.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
- Resistance bands · A set with several levels; start with the lightest. Some clinics give patients a starter band.
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Your 6-week plan, day by day
Each day links to the exercise page with the video. Tick each day off as you go. Your ticks and pain scores are saved on this device only, with no account.
Start here
Day 1 is below. Before your first session, write down your knee pain (0–10) and how long you can comfortably walk. Use the weekly check-in to decide whether to move on.
Week 1Gentle range of motion2 walks · 3 sessions · 2 rest days
Get the knee moving through a comfortable range and record your starting point.
- Day 1Seated Leg Extensions + Windshield Wiper Hip Mobility
Seated Leg Extensions: Start with 2 × 10 each leg, slow and controlled. Windshield Wiper Hip Mobility: 2 × 10 each side. Before you start, write down your knee pain (0–10) and how long you can comfortably walk. This is your baseline.
Tip: Score your knee pain before and after. A common guide is to stay at or below about 5/10 while exercising.
- Day 2Walk 10–15 min
Walk for 10–15 minutes at a comfortable pace. Two shorter walks are fine.
Tip: Walk on flat, even ground in supportive, cushioned shoes.
- Day 3Inner Thigh & Hip Flexor Stretch + Seated Leg Extensions
Inner Thigh & Hip Flexor Stretch: Follow along, gently. Seated Leg Extensions: 2 × 10 each leg.
Tip: Move slowly and smoothly, about 3 seconds each way.
- Day 4Rest day
Or an easy 10-minute walk
Rest days let your body adapt. Gentle moving about the house is fine.
- Day 5Seated Leg Extensions + 2 more
Seated Leg Extensions: 2–3 × 10 each leg. Windshield Wiper Hip Mobility: 2 × 10 each side. Back of Leg Stretch: Hold about 30 seconds, 2–3 times each leg.
Tip: Some discomfort with knee arthritis exercise is normal. Pain that is still raised the next day means do less next time.
- Day 6Walk 10–15 min
Walk for 10–15 minutes
Tip: Two shorter walks in a day count just as much as one long one.
- Day 7Rest day
If you feel like moving, a few minutes of easy stretching or a short walk is fine.
Week 1 check-in: Move on if your knee pain stayed at or below about 5/10 during the exercises and was back to your usual level by the next day. If not, repeat this week with fewer repetitions or a smaller movement.
Week 2Building the base2 walks · 3 sessions · 2 rest days
Add your first strengthening moves and make walks a little longer.
- Day 8Knee Strengthening for Arthritis
Knee Strengthening for Arthritis: Follow along. Do fewer repetitions if the knee is sore.
Tip: Use a chair or counter for support whenever you need it.
- Day 9Walk 15–20 min
Walk for 15–20 minutes
Tip: Walk at a pace you can still talk at.
- Day 10Clamshells for Glute Medius + Seated Leg Extensions
Clamshells for Glute Medius: Start with 2 × 10 each side. Seated Leg Extensions: 3 × 12 each leg.
Tip: Work both legs, even if only one knee hurts.
- Day 11Rest day
Or an easy walk
Check how you feel this morning compared with last week. Small gains add up.
- Day 12Knee Strengthening for Arthritis + Back of Leg Stretch
Knee Strengthening for Arthritis: Follow along. Back of Leg Stretch: About 30 seconds, 2–3 times each leg.
Tip: If a follow-along video feels too much, do part of it and build up over the week.
- Day 13Walk 15–20 min
Walk for 15–20 minutes
Tip: Note how long you walked and how the knee felt. Compare it with your week 1 baseline.
- Day 14Rest day
Sleep matters for recovery. A regular bedtime helps more than you might expect.
Week 2 check-in: Move on if your knee pain stayed at or below about 5/10 during the exercises and was back to your usual level by the next day. If not, repeat this week with fewer repetitions or a smaller movement.
Week 3Targeted strengthening2 walks · 3 sessions · 2 rest days
Build strength in the thigh and hip muscles that support the knee.
- Day 15Wall Squats for Quadricep Strength + Clamshells for Glute Medius
Wall Squats for Quadricep Strength: Shallow bend only. 3 holds of 20–30 seconds. Clamshells for Glute Medius: 3 × 12–15 each side.
Tip: Stronger thigh and hip muscles take load off the knee joint.
- Day 16Walk 20 min
Walk for 20 minutes
Tip: Pick a route with somewhere to sit if you need a break.
- Day 17Chair Rise Strength Exercise + Knee Curl Strength Exercise
Chair Rise Strength Exercise: 3 × 8–10. Use your hands on the chair if you need to. Knee Curl Strength Exercise: 3 × 10–12 each leg, holding a chair.
Tip: Breathe out as you do the hard part of each movement.
- Day 18Rest day
Or an easy walk
Look back at your tracker and notice the sessions you have already banked.
- Day 19Knee Strengthening for Arthritis + Wall Squats for Quadricep Strength
Knee Strengthening for Arthritis: Follow along. Wall Squats for Quadricep Strength: 3 holds of 20–30 seconds.
Tip: Stop an exercise if it causes sharp pain, and try a smaller range next time.
- Day 20Walk 20 min
Walk for 20 minutes
Tip: Use a walking stick in the hand opposite the sore knee if it helps.
- Day 21Rest day
Plan when tomorrow’s session will fit into your day. A set time makes it easier to keep going.
Week 3 check-in: Move on if your knee pain stayed at or below about 5/10 during the exercises and was back to your usual level by the next day. If not, repeat this week with fewer repetitions or a smaller movement.
Week 4Functional strength2 walks · 3 sessions · 2 rest days
Turn strength into everyday movement: standing up, stairs, getting in and out of a car.
- Day 22Hip & Knee Strength Routine
Hip & Knee Strength Routine: Follow along.
Tip: A warm shower or a few gentle knee bends beforehand can ease morning stiffness.
- Day 23Walk 20–25 min
Walk for 20–25 minutes
Tip: Walk on flat, even ground in supportive, cushioned shoes.
- Day 24Lower Body Strength for Arthritis + Heel-to-Toe Balance Walk
Lower Body Strength for Arthritis: Follow along. Heel-to-Toe Balance Walk: 2–3 × 20 steps, near a wall or counter.
Tip: Write down your reps and how the knee felt. It makes the weekly check-in easy.
- Day 25Rest day
Or an easy walk
Drink water through the day, especially before a session day.
- Day 26Chair Rise Strength Exercise + Wall Squats for Quadricep Strength
Chair Rise Strength Exercise: 3 × 10, using your hands less if you can. Wall Squats for Quadricep Strength: 3 holds of 30–45 seconds, only as deep as is comfortable.
Tip: Good days and bad days are normal with arthritis. Keep the routine going on the bad ones at a lower level.
- Day 27Walk 20–25 min
Walk for 20–25 minutes
Tip: Two shorter walks in a day count just as much as one long one.
- Day 28Rest day
Rest days let your body adapt. Gentle moving about the house is fine.
Week 4 check-in: Move on if your knee pain stayed at or below about 5/10 during the exercises and was back to your usual level by the next day. If not, repeat this week with fewer repetitions or a smaller movement.
Week 5Balance & endurance1 walk · 4 sessions · 2 rest days
Add balance work and build walking stamina.
- Day 29Hip & Knee Strength Routine + Stand on One Foot Balance Exercise
Hip & Knee Strength Routine: Follow along. Stand on One Foot Balance Exercise: Up to 30 seconds each leg, holding a chair, 2–3 times.
Tip: Score your knee pain before and after. A common guide is to stay at or below about 5/10 while exercising.
- Day 30Walk 25–30 min
Walk for 25–30 minutes
Tip: Walk at a pace you can still talk at.
- Day 31Resistance Band Lower Body Workout
Resistance Band Lower Body Workout: About 15 minutes. No band? Repeat Lower Body Strength for Arthritis instead.
Tip: Move slowly and smoothly, about 3 seconds each way.
- Day 32Rest day
Or an easy walk
If you feel like moving, a few minutes of easy stretching or a short walk is fine.
- Day 33Lower Body Strength for Arthritis + Heel-to-Toe Balance Walk
Lower Body Strength for Arthritis: Follow along. Heel-to-Toe Balance Walk: 3 × 20 steps.
Tip: Some discomfort with knee arthritis exercise is normal. Pain that is still raised the next day means do less next time.
- Day 34Introduction to Tai Chi
Introduction to Tai Chi: A short, gentle introduction. Plus a walk if you feel up to it.
Tip: Use a chair or counter for support whenever you need it.
- Day 35Rest day
Check how you feel this morning compared with last week. Small gains add up.
Week 5 check-in: Move on if your knee pain stayed at or below about 5/10 during the exercises and was back to your usual level by the next day. If not, repeat this week with fewer repetitions or a smaller movement.
Week 6Your long-term routine2 walks · 3 sessions · 2 rest days
Settle into a routine you can keep: 2–3 strength days, regular walking and one tai chi or yoga session.
- Day 36Knee Strengthening for Arthritis
Knee Strengthening for Arthritis: Follow along. Check in: compare your knee pain and walking time with week 1.
Tip: Work both legs, even if only one knee hurts.
- Day 37Walk 30 min
Walk for 30 minutes, or two 15-minute walks
Tip: Note how long you walked and how the knee felt. Compare it with your week 1 baseline.
- Day 38Tai Chi: 30-Minute Full Routine
Tai Chi: 30-Minute Full Routine: Follow along at your own pace.
Tip: If a follow-along video feels too much, do part of it and build up over the week.
- Day 39Rest day
Or an easy walk
Sleep matters for recovery. A regular bedtime helps more than you might expect.
- Day 40Hip & Knee Strength Routine + Stand on One Foot Balance Exercise
Hip & Knee Strength Routine: Follow along. Stand on One Foot Balance Exercise: Up to 30 seconds each leg, 2–3 times.
Tip: Stronger thigh and hip muscles take load off the knee joint.
- Day 41Walk 30 min
Walk for 30 minutes
Tip: Pick a route with somewhere to sit if you need a break.
- Day 42Rest day
Look back at your tracker and notice the sessions you have already banked.
Week 6 check-in: If this week went well, keep the routine going: 2–3 strength days a week, regular walking and the sessions you enjoy. If your knee pain is getting worse over several weeks, see your doctor or a physical therapist.
From protocolarchive.com. General information, not medical advice. If a physical therapist or doctor is treating you, their plan comes first.
Tips for sticking with it
- Keep a simple log — Note your knee pain (0–10) and walking time once a week. Progress is usually gradual, with good and bad days.
- The next-day rule — If your knee is still more painful than usual the next day, ease off that exercise next time rather than stopping altogether.
- Walking targets are a guide — Go by comfort. Two shorter walks count, and a stationary bike or pool walking are good alternatives.
- Strength is the core — If you’re short on time, keep the three strength days and cut the walks shorter, not the other way round.
- Weight matters too — If you’re carrying extra weight, guidelines recommend weight management alongside exercise. Losing even 5% of body weight can ease symptoms.
- Flare-ups happen — A bad week doesn’t mean damage. Drop back a week in the plan and build up again.
After week 6
Keep going with 2 or 3 strength sessions a week and regular walking, and gradually make the exercises harder: more repetitions, a resistance band, or longer wall-squat holds. The benefits of exercise fade when people stop. If your knee isn’t improving after 6 to 8 weeks of regular exercise, or is getting worse, see your doctor or a physical therapist.
Common questions
- Is exercise good for knee arthritis?
- Yes. Exercise is a core treatment in US and UK guidelines for knee osteoarthritis. Strengthening, general activity like walking, and tai chi are all recommended, and research reviews show exercise reduces knee pain and improves function.
- How often should I exercise with knee arthritis?
- This plan uses three strength sessions a week with walking on most other days. Many structured knee osteoarthritis programs run for 6 to 12 weeks with 2 or 3 exercise sessions a week. Consistency matters more than intensity.
- Should it hurt when I exercise with knee arthritis?
- Some discomfort is common and doesn't mean you're damaging the joint. A common guide is to keep pain at or below about 5 out of 10 during exercise, and back to your usual level by the next day. If pain is worse than that, do fewer repetitions or a smaller range next time.
- What should I do after the 6 weeks?
- Keep 2 or 3 strength sessions a week, keep walking, and gradually make exercises harder, for example with a resistance band, more repetitions or deeper (still comfortable) squats. The benefits of exercise fade if you stop.
- When should I see a doctor instead?
- Get your knee checked before starting if it is hot, red or very swollen, if you can't put weight on it, if it locks or gives way, after a recent injury, or if you have a fever. If you've had a knee replacement, follow your surgical team's plan.
When you’re ready to build up walking or cycling
Free, printable week-by-week plans with readiness checks and a simple pain rule. If you’re under a physical therapist’s care, check with them first.
Considering a knee injection or replacement? (UK and Ireland)
Whether the NHS, private health insurance or the HSE usually pays, what self-pay costs, and what to ask first.
- Knee and hip steroid injections: NHS, insurance and cost
- Can you get a knee or hip injection on the NHS?
- Private knee and hip injection prices
- Hip and knee replacement: NHS, insurance and cost
- NHS criteria and BMI rules for joint replacement
- All coverage guides
In the US? Medicare and insurance coverage in the US
In Canada or Australia? Coverage in Canada · Coverage in Australia
Having surgery? Exercises before a hip or knee replacement, after a knee replacement, after a hip replacement (all recovery guides).
Evidence checks
Wondering about supplements for knee arthritis? What the research actually says:
References
- Kolasinski SL, Neogi T, Hochberg MC, et al. 2019 American College of Rheumatology/Arthritis Foundation guideline for the management of osteoarthritis of the hand, hip, and knee. Arthritis Care Res. 2020;72(2):149-162.
- Bannuru RR, Osani MC, Vaysbrot EE, et al. OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis Cartilage. 2019;27(11):1578-1589.
- National Institute for Health and Care Excellence. Osteoarthritis in over 16s: diagnosis and management (NG226). 2022.
- Fransen M, McConnell S, Harmer AR, et al. Exercise for osteoarthritis of the knee. Cochrane Database Syst Rev. 2015;(1):CD004376.
- Skou ST, Roos EM. Good Life with osteoArthritis in Denmark (GLA:D): evidence-based education and supervised neuromuscular exercise delivered by certified physiotherapists nationwide. BMC Musculoskelet Disord. 2017;18(1):72.
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