Aging is often cited as a key risk factor for knee osteoarthritis, but don’t let that fool you – this condition can strike athletes young and old alike. Whether it’s a past injury, an infection, being overweight, or even hereditary tendencies, there are numerous reasons why knee pain, swelling, and stiffness can crop up at any age.

The good news? Exercise is your secret weapon. By strengthening the muscles around your joints, you can create a more stable foundation for your knees.

But here’s the kicker: a study from the University of South Australia found that many people with osteoarthritis recognise the benefits of staying active yet still hold back.

A staggering 69% believe that exercise might actually be dangerous. This disconnect isn’t just a mental hiccup – it reflects deeper, often contradictory beliefs about physical activity. It’s easy to say you should exercise, but believing it? That’s another story.

So, if you’ve been diagnosed with osteoarthritis or are battling nagging knee pain, don’t succumb to the fear of further damaging your knees by avoiding exercise and sports. Embrace movement. Exercise isn’t just safe; it’s essential. It boosts blood circulation, delivers vital nutrients to your joint fluid, and helps that fluid permeate the cartilage, enhancing its shock-absorbing prowess.

Get moving – our pick of the best dumbbell exercises is a good place to start – and give your knees the support they need to thrive.

bridge exercise for healthy knees
The bridge is a highly effective bodyweight knee-strengthener

Do these exercises to improve your knee health

Improving knee health involves strengthening the muscles around the knee, increasing flexibility, and maintaining overall joint health. Here are some exercises you can do at home.

1. Straight leg raise

Reps: 10-15 each leg

  • Lie on your back with one leg bent and the other leg straight
  • Lift the straight leg to the height of the bent knee and hold for a few seconds, then lower it slowly

2. Wall squat

Reps: 10-15

  • Stand with your back against a wall and your feet shoulder-width apart
  • Slowly slide down the wall until your knees are at a 90-degree angle
  • Hold for a few seconds, then slide back up

3. Hamstring curl

Reps: 10-15 each leg

  • Stand behind a chair and hold onto it for support
  • Slowly lift one foot towards your backside, keeping your knees close together
  • Hold for a few seconds, then lower

4. Bridge

Reps: 10-15

  • Lie on your back with your knees bent and feet flat on the floor
  • Lift your hips towards the ceiling, hold for a few seconds, then lower