Simple, low-impact exercises performed daily can significantly reduce knee pain, stiffness, and joint wear without putting unnecessary load on the joints. Experts recommend performing gentle movements before even standing up from a sitting or lying position to prevent the sudden locking and pain often associated with knee osteoarthritis. Consistently practicing these movements over three to five months can improve range of motion, walking patterns, and the quality of the lubricating synovial fluid in the joints.

To perform the basic warm-up, slowly bend and straighten both knees three times while sitting or lying down before getting up. For targeted strengthening, sit with your legs extended and place a rolled towel of about two inches under the knee. Press the knee down against the towel, hold for three seconds, and release; repeat this five times. In the same position, tighten your quadriceps (thigh muscles), hold for three seconds, and release. Both towel exercises should be done five times per session, three times a day, to activate the thigh muscles and improve knee alignment.

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While gentle movement is beneficial, certain high-impact activities must be avoided to prevent further joint damage. Individuals with knee pain should avoid squatting exercises, jogging, sprinting, and frequent stair climbing. Instead, a slow-paced walk of about 60 steps per minute is highly recommended. You should start with a 10-minute walk and gradually increase the duration to a maximum of 40 minutes per day, ensuring you wear high-quality, shock-absorbing shoes.