Best Exercises to Relieve Knee Arthritis Pain

This video will review the best exercises for knee pain due to arthritis. Exercise therapy is extremely important for those who suffer from knee arthritis. It can improve long term outcomes and decrease the risk for knee replacement surgery.

Heel calf stretch - 30 seconds, increase to 60 seconds
Standing quadricep stretch - 30 seconds, increase to 60 seconds
Standing hamstring stretch - 30 seconds, increase to 60 seconds
Half squats - 3 sets of 10, hold at bottom for 2-3 seconds
Hamstring curls - 3 sets of 10, hold for 2-3 seconds
Calf raises - 3 sets of 10
Seated leg extensions - 3 sets of 10, hold for 2-3 seconds
Lying straight leg raise - 3 sets of 10, hold for 2-3 seconds
Prone straight leg raise - 3 sets of 10, hold for 2-3 seconds
Side lying hip abduction - 3 sets of 10, hold for 2-3 seconds
Side lying hip adduction - 3 sets of 10, hold for 2-3 seconds

► TIMESTAMPS:

0:00 Introduction
0:36 Exercise therapy
1:12 Calf stretch
2:20 Quadriceps stretch
3:33 Hamstring stretch
4:15 Half squats
5:32 Hamstring curls
6:13 Calf raises
6:53 Seated leg raises
7:37 Lying straight leg raises
8:11 Prone straight leg raises
8:43 Outward hip raise
9:17 Inward hip raise
9:47 Conclusion

► Things my patients have found helpful:
Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.

*Supplements*
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*Soft Tissue & Rehab*

*Braces & Supports*

*Recommended Textbooks & Resources*

► ABOUT ME

Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a YouTube channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.

Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.

Dr. Peng’s sports medicine clinic is located in Campbell, California.

► Disclaimer

My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[edmartin]

I love this set of exercises. Your explanation and demos make perfect sense. I keep a paper copy of the graphics and use it all the time. Thanks!

[hildadejesus]

Hi, Dr. Peng I just wanted to say thank you so much for the exercise that you are doing. It really had helped me I really appreciate it. I’m getting better.

[swagatasom]

Dr Peng: Thank you. I have arthritic knees, and have RA. To alleviate pain, I take pain medications from time to time. I can do these exercises without pain and within my endurance limits. I believe it is improving my conditions. I will also follow your video on lower back pain exercises. Thanks again.

[peterbacklund]

Thankyou ❤ You are the best informer to help our guys sitting home. You need to take care of yourselves and make an effort, hard work to feel better. 🇸🇪

[who_needs_a_handle]

Thank you. Your matrix of treatment risk was very informative and demonstrating the exercises adds to my confidence that my recently discovered arthritis will be quite manageable. Much better info than my own doctor

[junelehmensich]

THANK YOU. THANK YOU SO MUCH FOR THESE LIFE SAVING EXERCIES. HAVE BEEN SO BENEFICIAL WITH MY ARTHRITIS IN BOTH MY KNEES. GOD BLESS YOU DR.

[logaponnappanaiken]

Thank you. It's the first time I have been watching your videos.Its very helpful. I will start working.

[orangeturbandrummer]

Dr Peng, thank you so much for your knee workout video ! I suffer knee arthritis on both knees. I shall implement this to the letter ! Thanks for all your videos that are very interesting and very informative. Greetings from Switzerland🇨🇭

[safeieldin]

Literally I can't thank you enough, you're a gift from god thanks doc ❤

[leamercatwild]

Thank you for this excellent presentation.

[ednabradshaw]

Hello Dr.Peng…glad to have found these exercises (really can’t believe I want to find exercises! 😮). I have bone on bone on my left knee and am seriously considering knee replacement. The pain around the knee cap, the sharp jabs down the leg, the stiffness that prevents me from doing the stairs are all the stories you have heard.
I think I can do all of the exercises besides the bent knee on the floor and the prone one facing down on floor. Unfortunately, I have lumbar stenosis and I think that one will not be on my list.
I did 3 cortisone shots on my left and 2 on my right last year. In addition, I had the gel injections in December. It made my left knee worse.
Will watch your PRP video. Thank you!

[raaniliyanage]

Dr Peng you are the best.Your excersices gives me better feeling on my knees.Thank you somuch ❤

[beverlyperry]

Dr. Peng thank you so much for this video. I have knee arthritis and to do squats really hurts, but I think with practice it will help.

[kathylambroglou]

extremely helpful….. not at all too fast …. if it were any slower i would have turned to another video. I found the breakdown of various treatments for knee pain, their short and long term effectiveness, expertly detailed and in a nutshell presentation for lay people to understand. 😊 🙏

[GeneXer]

Thank you so much Doc for this exercises❤ it helped a lot, specially im working in a caregiving sector.

[bernardlulu]

Thanks jeffrey watching here in the phillippines .i have knee jointpains and some of my exercises which im already doing is really effective and aside from it Im having my brisk walking everday for one week now .I felt reliefmalsomin walking

[codjh]

Thanks so much for this too, Dr. Peng. 💪

[lsbdabarkads]

I recently subscribed. Im so glad to have found your channel. Diagnosed last July of degenerative OA of L knee but my R is also in pain. More videos please.All the best!🎉🥂❤

[rickkolb]

Excellent explanation of the various treatments and their efficacy.
I’m 75 and had to stop running at 50 due to severe osteoarthritis.
I now cycle and/or go to the gym about 5 days a week.
I’ve run the gamut of treatments over the years:
PRP: Once a month for 3 months. No apparent effect.
Nerve ablation: Once - No apparent effect.
Steroid injections: 3 shots per knee every 3 months for several years. This appeared to have some benefit but not a dramatic improvement.
Finally, last year, I had one knee replaced and I wish I had done it sooner. I was back to work (desk job) and climbing stairs in 4 weeks.
I hope to get the other knee replaced as soon as I can get scheduled.
I’m using Tylenol and topical NSAIDs in the meantime.
I was not offered the viscoelastic injections but I would have liked to try them.
I do appreciate the summary of recommendations on the various treatment options as I’ve tried to minimize the use of oral NSAIDs and also try to cut down on the use of Tylenol in favor of Turmeric and topical CBD.
Thanks again for the informative and concise summary of available options.

[almazabraha]

Thank you so much doctor Peng I start to feel better with your exercises.