Introduction: Why Keeping Your Knees Healthy Matters

Knee pain is something many people across the UK experience, regardless of age. Whether it’s due to arthritis, an old injury, or everyday wear and tear, sore knees can make daily tasks a struggle. Fortunately, maintaining strong, flexible knees through exercise is one of the best ways to reduce discomfort and keep moving well. The NHS offers trusted guidance on safe and effective exercises to support knee health. Research tells us that “half of all older adults report knee and/or hip pain” (Peterson et al., 2019), making these exercises more important than ever. In this article, we’ll walk you through the best NHS-recommended knee exercises—perfect for anyone wanting to manage pain at home or alongside professional care.

When to Speak to a Professional Before Starting

While exercising is generally helpful for knee pain, some people need a bit of extra guidance before they begin. If you have severe pain, a recent injury, or other health issues, it’s wise to check in with a healthcare expert first. Professor Paul Lee, a specialist in orthopaedics and rehabilitation, and the MSK Doctors team provide a friendly and professional service, making sure you get personalised advice that’s safe and effective for your needs. This approach helps you start your exercises with confidence.

Getting Ready: Preparing for Your Knee Exercises

Before diving into exercises, a little preparation goes a long way. Start with a gentle warm-up to get the blood flowing and your muscles ready. Find a safe, comfortable spot—whether that’s near a sturdy chair or on an exercise mat—and gather any helpful equipment. NHS exercise programmes focus on steady progress, with smooth, controlled movements and sensible repetition to build strength without overloading your knees. As experts explain, “instruction should include a combination of stretching and flexibility, strength training, and endurance conditioning exercises” (Peterson et al., 2019). It’s also important to remember that “exercise is an effective intervention for knee pain and osteoarthritis and should be individualised” (Wood et al., 2016), so listen to your body and adapt as needed.

Step-by-Step: Key NHS Knee Exercises Made Simple

• Knee Bends: Stand behind a sturdy chair and hold onto the backrest for support. Slowly bend your knees as far as feels comfortable, keeping your back straight, then straighten up again. Aim for 10 to 15 smooth reps. This works your thigh muscles and helps keep your knees flexible.
• Straight Leg Raises: Lie on your back with one leg bent and the other straight. Slowly lift the straight leg to the height of the bent knee, hold for a moment, then gently lower it back down. Repeat 10 to 15 times on each leg, keeping your back flat to protect your spine.
• Leg Extensions: Sit on a chair and straighten one leg in front of you. Hold it straight for a few seconds, then slowly lower it down. Do this 10 to 15 times per leg. It’s great for building up the muscles around your knee.
• Gentle Stretching: Whether sitting or standing, gently stretch your calf and thigh muscles to keep your knees flexible. Hold each stretch for 15 to 30 seconds—no bouncing needed.

Using pictures or diagrams can be a great help to make sure you’re doing these movements correctly. Remember, “even small improvements in exercise can make meaningful improvements in pain, movement, endurance, and quality of life” (Peterson et al., 2019). For older adults, a “home exercise programme targeted at specific physical impairments” has been shown to improve strength and reduce symptoms (Wood et al., 2016).

Avoiding Common Mistakes: How to Exercise Safely

It’s easy to accidentally make mistakes when exercising with knee pain, like pushing your joints too far, rushing through the moves, or ignoring discomfort. NHS advice is to “move within a pain-free range,” but some mild discomfort when starting out may be normal. In fact, recent research shows that “some amount of discomfort or pain during exercise may have beneficial analgesic effects” for those with knee osteoarthritis (Lee et al., 2025). That said, there’s a big difference between mild discomfort and sharp, worsening pain—always stop if the exercise causes anything more than mild, brief pain. Focus on slow, controlled movement and quality over quantity to keep your knees safe.

Moving Forward: Progression and When to Get Expert Help

As your knees grow stronger, you can gradually increase the difficulty by adding more repetitions or light weights, such as ankle weights. Keeping track of how you’re doing helps to spot improvements or any ongoing problems. If you notice swelling, persistent pain, or no progress, it’s important to seek advice from a healthcare professional. Professor Paul Lee and the MSK Doctors team are available to provide expert assessments and support throughout your recovery. Remember, “people with knee osteoarthritis who had at least one unit increase in pain with exercise were 43% more likely to experience subsequent exercise-induced hypoalgesia” (Lee et al., 2025). This means a little discomfort can sometimes lead to reduced pain overall—but always be cautious and listen carefully to your body. The support of a physiotherapist who “led, monitored and progressed” personalised exercises also improves safety and success (Wood et al., 2016).

Final Thoughts: Stay Consistent and Seek Support When Needed

Regularly practising the NHS-recommended knee exercises is a powerful way to ease pain, maintain knee health, and enjoy life more fully. The key is consistency, paying attention to how your body responds, and asking for help if you’re unsure. Always consult a qualified healthcare professional for advice tailored to you. With the right guidance and care, managing knee pain with exercise is absolutely achievable.

References

• Peterson, N. E., Osterloh, K. D., & Graff, M. (2019). Exercises for older adults with knee and hip pain. The Journal for Nurse Practitioners, 15(4), 263-267.e3. https://doi.org/10.1016/j.nurpra.2018.12.029
• Lee, S., Neogi, T., Senderling, B., Jafarzadeh, S. R., Gheller, M., Tuttle, P. G., Demanuele, C., Viktrup, L., Wacnik, P. W., & Kumar, D. (2025). Association of pain during exercise with exercise-induced hypoalgesia in people with knee osteoarthritis. Arthritis Care & Research, 77(7), 900-905. https://doi.org/10.1002/acr.25524
• Wood, L., Bucknall, M., Stynes, S., D’Cruz, D., Mullis, R., Whittle, R., Peat, G., & Foster, N. E. (2016). Impairment-targeted exercises for older adults with knee pain: a proof-of-principle study (TargET-Knee-Pain). BMC Musculoskeletal Disorders, 17, Article 103. https://doi.org/10.1186/s12891-016-0899-9