Is it safe to exercise with Osteoarthritis (OA) in my knees or hips?

Yes. Exercise is a core treatment for OA. Low-impact activities (like walking, swimming, or cycling) and targeted strengthening exercises are essential for lubricating joints, strengthening supportive muscles, and improving function. However, you must avoid high-impact activities (like running or jumping) that cause jolting and always choose exercises that do not increase your pain. Consult your rheumatologist or physical therapist for a tailored plan. For further guidelines, refer to the Arthritis Foundation: OA Management Guidelines .

How can I tell if my pain is from my hip or my lower back?

Hip and lower back pain often overlap. Pain from the hip joint is typically felt deep in the groin area. Pain felt in the buttocks or down the leg is more likely to be related to the lower back (Sciatica) or buttock muscles (like the Piriformis). A professional assessment is the only way to get a definitive diagnosis, which is crucial for effective treatment. You can find resources on spinal health from Spine-Health to help differentiate the pain sources.

How often should I perform these exercises?

For general strength and mobility, aim for 3 to 5 days per week. Consistency is more important than intensity. If you are recovering from an injury or surgery, follow the precise recommendations of your physical therapist. Listen to your body: if a joint feels sore and inflamed, take a rest day or switch to a very gentle range-of-motion exercise.

Should I use heat or ice for knee/hip pain?

Both can be beneficial, depending on the situation: Heat (Warm Shower, Heating Pad) is best before exercise to loosen stiff joints and muscles. Ice (Ice Pack) is best after exercise or after a period of activity to reduce inflammation and acute pain. For guidance, you can refer to the Arthritis Foundation's pain management tips .

13 Exercises to Reduce Knee Pain | Fort Worth Bone & Joint Insights

©Author:TendingGB | publish : 14 Oct 2025

Looking for an effective exercise plan to manage knee and hip pain? This comprehensive guide to 13 Exercises to Reduce Knee Pain | Fort Worth Bone provides detailed, step-by-step instructions for low-impact exercises, unweighted stretches, and targeted strengthening routines. These movements help reduce knee pain, improve flexibility, and strengthen the quadriceps, glutes, hamstrings, and hip muscles. Regular practice supports long-term joint health and mobility. Consult a healthcare provider before starting; stop immediately if you feel increased pain.

The Foundation of Joint Health: Why Exercise is Non-Negotiable

The knee and hip joints are the powerhouses of your lower body, crucial for movements from walking to bending. Their function depends heavily on the strength and flexibility of the surrounding muscles (the "support system"). By consistently performing the right exercises, you build this support system, which minimizes the stress placed directly on the joint cartilage and ligaments. For further reading on why this structural strength is vital, you can check out Why Strengthening Hips and Knees is Crucial.

Part 1: Supine (Lying Down) & Unweighted Strengthening (The Low-Impact Core)

1. Straight-Leg Lift Exercise

Target: Hip flexors and quadriceps (front of the thigh).

Execution Details: Lie flat on your back. Bend one leg, placing your foot flat on the floor (this position helps support your lower back). Keep the other leg straight. Crucially, actively tighten the thigh muscle (quadriceps) of the straight leg before lifting. Keeping the leg locked straight, slowly raise it about 45-degrees off the ground (around 1-2 feet). Hold for five seconds, then slowly lower the leg back down, without letting it rest completely on the floor. Repeat twenty times on each leg.

2. Unweighted Exercises Leg Cycle Exercise

Target: Dynamic range of motion (ROM) in the knee and hip, and core stability.

Execution Details: Start by lying on your back. Place both arms flat at your sides for stability. Raise both legs upward (do not lift the head). Begin a slow, controlled cycling motion with your feet in the air, similar to riding a bicycle. The focus should be on a smooth movement, gradually increasing the range of motion so the knee bends to approximately a ninety-degree angle with each cycle. Continue this controlled motion for 30–60 seconds.

3. Bridge Exercise (Glute Strength)

Target: Gluteal muscles (buttocks) and hamstrings. This is vital for hip stability and knee tracking.

Execution Details: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Squeeze your abdominal muscles and tighten your glutes. Slowly lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold the peak position for two seconds, squeezing the glutes hard. Slowly lower your hips back down, just hovering above the floor before repeating. Perform three sets of ten repetitions. You can see detailed instructions on the Glute Bridge Technique.

4. Straight-Leg Piriformis Stretch

Target: The deep piriformis muscle in the hip/buttock, often involved in radiating leg pain (sciatica).

Execution Details: Lie on your back. Raise your left leg and gently bring it across your body (towards the floor by your opposite hand). Crucially, keep both your shoulders flat to the ground to ensure the stretch is isolated to the hip rotators. Hold the stretch for twenty seconds, feeling the pull deep in your hip/buttock area. Return to the starting position slowly. Repeat ten times on each leg. For more techniques, refer to Piriformis Syndrome Stretches.

Part 2: Seated & Standing Strengthening (Functional Mobility)

5. Knee Full Extension Exercise (Seated)

Target: Quadriceps, specifically improving the last few degrees of knee extension needed for walking.

Execution Details: Sit in a sturdy chair so your knee bends to a 90-degree angle. Slowly raise the leg until it is horizontal and perfectly straight. Squeeze the thigh muscle hard at the top to fully engage the quad. Hold this fully extended position for five seconds, and then slowly lower the leg back down. Perform twenty repetitions on each leg. Focusing on the 'squeeze' at the top is key to achieving Proper Knee Extension technique.

6. Unweighted Flexion (Standing)

Target: Hamstrings and hip flexors; improves the active bending range of motion of the knee.

Execution Details: Stand behind a sturdy chair, using the back for support. Slowly flex (bend) your left leg up toward your buttock, aiming for a ninety-degree angle or as high as you can comfortably go. Hold the flexed position for ten seconds. Slowly lower your leg back to the floor. Switch legs, and do ten repetitions with each leg.

7. Leg Adduction (Inner Thigh Resistance)

Target: Adductor muscles (inner thighs). Essential for knee stability and alignment.

Execution Details: Sit in a sturdy chair. Place one foot on the chair seat and the other (working leg) resting on the ground, extended straight out. Keeping the leg straight, raise it upward forcefully against the bottom of the chair seat (or against a rolled towel held between your knees). Hold the contraction for ten seconds to generate static resistance, then relax the leg back to the floor. Perform ten repetitions with each leg. For side-lying alternatives, consult resources on Hip Adduction Strengthening Techniques.

8. Horizontal Straight-Leg Raise with Chair (Seated Isolation)

Target: Hip flexors and quadriceps, with an external resting point to isolate movement.

Execution Details: While seated in one chair, extend one leg so that the heel rests on a second chair or sofa across from you. Slowly raise the leg (keeping it perfectly straight) no more than twelve inches off the resting surface. This should be a slow, controlled lift. Hold for ten seconds, maintaining tension in the thigh, then return to the starting position. Repeat ten times for each leg.

Part 3: Essential Stretches for Flexibility and Pain Relief

9. Double Knee To Chest (Stretch)

Target: Lower back, glutes, and hips. A gentle movement for lumbar spine decompression.

Execution Details: Lie on your back. Bring both knees up together and place your hands behind the thighs or over the shins. Slowly pull your knees toward your chest. Keep your shoulders relaxed and your lower back pressed gently toward the floor. Hold the stretch for ten seconds, then slowly release. For tips on how this stretch can aid the spine, read more about the Double Knee to Chest Stretch.

10. Single Hamstring Stretch (Seated)

Target: Hamstrings (back of the thigh). Tight hamstrings often contribute to knee and lower back pain.

Execution Details: Sit on the floor. Extend one leg straight out and bend the other leg, placing the sole of that foot against your inner thigh. With a straight back, reach both hands out toward the toes of the extended foot. Bend from the hips, not the back, and avoid bouncing. Hold the stretch for ten seconds. Return to the starting position. Do ten repetitions before switching legs. Find alternatives like the standing hamstring stretch here: How to Stretch Tight Hamstrings.

11. Knee Stretch (Figure Four Stretch)

Target: External hip rotators and glute flexibility.

Execution Details: Lie on your back. Bend your right leg. Cross your left ankle over your right thigh, just above the knee, creating a "figure four." Reach through the gap and grab the back of your right thigh, gently pulling it toward your chest until you feel the stretch in your left hip/buttock. Hold for five seconds, then return. Switch legs and repeat ten repetitions with each leg. Proper alignment is key to Master the Figure Four Stretch technique.

12. Ankle Stretch (Plantar Flexion with Band)

Target: Ankle mobility and calf muscles. Poor ankle movement can impact knee alignment.

Execution Details: Sit with your leg outstretched. Loop one end of a resistance band (Sportcord) over your right foot at the instep. Hold the ends of the band to create resistance. Extend your right toe downward (plantar flexion), like pressing a gas pedal, working against the band's tension. Hold the extended position for five seconds, and then slowly return. Repeat twenty times. Switch to the other foot. You can find detailed instructions on Resisted Ankle Movements here.

13. Calf Stretch (Wall Stretch)

Target: Gastrocnemius and soleus (calf muscles). Tight calves can pull on the knee and affect foot mechanics.

Execution Details: Stand facing a wall, about an arm's length away. Place your hands on the wall. Step one foot forward (bent knee) and the other foot back (straight knee). Ensure both feet point straight ahead. Keep the back leg straight with the heel pressed firmly into the floor. Lean your hips toward the wall until you feel a stretch in the calf of your back leg. Hold the stretch for 30 seconds. Repeat three times on each leg. For visual guidance on this and similar stretches, see this Wall Calf Stretch Resource.

Important Safety Note and Medical Disclaimer

The detailed information provided here is for educational purposes only and is NOT a substitute for professional medical advice, diagnosis, or treatment. Self-diagnosing and treating without professional guidance carries inherent risks. While we have provided comprehensive details, remember the most important rule:

SAFETY RULE: Never do any exercise that causes increased pain. If your condition worsens or pain persists, you must seek the specialized care of orthopedic doctors or physical therapists. For guidance, consult leading experts on Knee Pain Diagnosis & Treatment or on generalized strength techniques for Lower Body Stability. For concerns about arthritis, please refer to Comprehensive Guidelines on OA Management.

13 Exercises to Reduce Knee Pain | Fort Worth Bone & Joint Insights

The Foundation of Joint Health: Why Exercise is Non-Negotiable