5 Gentle Chair Exercises for Knee Arthritis Pain Relief

Key Takeaways

• Chair exercises are safe, effective, and proven to reduce knee arthritis pain
• You can do these exercises at home with just a sturdy chair—no special equipment needed
• Regular practice (10-15 minutes, 3-4 times per week) can improve mobility and reduce stiffness
• These exercises strengthen the muscles around your knee, taking pressure off painful joints
• Always start slowly and stop if you feel sharp pain

If you have knee osteoarthritis, you know how challenging daily activities can become. Getting out of a chair, climbing stairs, or even walking to the mailbox can feel overwhelming when your knees ache.

The good news? You don’t need to suffer in silence or accept limited mobility as inevitable.

Research shows that targeted exercise is one of the most effective ways to manage knee arthritis pain—sometimes as effective as medication. And you don’t need to join a gym or get down on the floor to see results.

These five gentle chair exercises were designed specifically for people with knee arthritis. They strengthen the muscles that support your knee joint, improve flexibility, and help restore the confidence to move without fear of pain.

Why Exercise Helps Knee Arthritis

When your knee hurts, the natural instinct is to move less. But inactivity actually makes arthritis worse over time.

Here’s what happens when you exercise regularly:

• Stronger muscles take pressure off your joint - Your quadriceps (thigh muscles) act like shock absorbers, reducing the load on your knee cartilage
• Improved flexibility reduces stiffness - Gentle movement keeps your joint lubricated and reduces that “rusty hinge” feeling, especially in the morning
• Better balance prevents falls - Stronger legs mean more stability and confidence with every step
• Natural pain relief - Exercise releases endorphins, your body’s natural painkillers

Clinical studies have found that people with knee osteoarthritis who do regular strengthening exercises report 40% less pain and 30% better function compared to those who don’t exercise.

Before You Begin: Safety First

These exercises are gentle and low-impact, but it’s important to exercise safely:

Choose the right chair:

• Use a sturdy chair that doesn’t slide or tip
• The seat should be firm (not a soft couch or recliner)
• Your feet should rest flat on the floor when seated
• A dining room chair or kitchen chair works perfectly

Listen to your body:

• Some mild discomfort is normal as muscles work
• Sharp, stabbing pain means stop immediately
• Don’t push through severe pain—that’s your body’s warning signal
• If you feel dizzy or short of breath, take a break

Start slowly:

• Begin with 5-8 repetitions of each exercise
• Gradually increase to 10-15 reps as you get stronger
• Take rest days between exercise sessions
• Consistency matters more than intensity

The 5 Best Chair Exercises for Knee Arthritis

Exercise 1: Seated Knee Extension

This exercise strengthens your quadriceps, the powerful muscles on the front of your thigh that support your kneecap.

How to do it:

1. Sit tall in your chair with your back supported
2. Keep your feet flat on the floor, hip-width apart
3. Slowly straighten your right leg until it’s parallel to the floor (or as high as comfortable)
4. Hold for 3-5 seconds, squeezing the muscle on top of your thigh
5. Slowly lower your foot back to the floor
6. Repeat 10 times, then switch to your left leg

Pro tip: Point your toes toward the ceiling when your leg is extended—this activates more muscle fibers.

Exercise 2: Seated Marching

This exercise improves hip flexibility and strengthens the muscles that lift your knee—essential for walking and climbing stairs.

How to do it:

1. Sit up straight with both feet flat on the floor
2. Slowly lift your right knee toward your chest (as high as comfortable)
3. Hold for 2 seconds
4. Lower your foot back to the floor with control
5. Lift your left knee in the same way
6. Alternate legs for 20 total lifts (10 each side)

Pro tip: Keep your back straight and core engaged. Don’t lean back or slouch.

Exercise 3: Seated Ankle Pumps

Ankle pumps improve circulation, reduce swelling, and gently work the calf muscles that support knee stability.

How to do it:

1. Sit comfortably with both feet flat on the floor
2. Lift the toes of your right foot toward your shin, keeping your heel on the floor
3. Hold for 2 seconds
4. Point your toes away from you (like pressing a gas pedal)
5. Hold for 2 seconds
6. Repeat 15 times, then switch to your left foot

Pro tip: This is a great exercise to do anytime you’re sitting—watching TV, reading, or at the kitchen table.

Exercise 4: Seated Hip Squeeze

This exercise strengthens your inner thigh muscles, which help stabilize your knee and improve balance.

How to do it:

1. Sit up tall with feet flat on the floor
2. Place a small pillow, rolled towel, or soft ball between your knees
3. Gently squeeze your knees together, pressing into the pillow
4. Hold the squeeze for 5 seconds
5. Relax for 2 seconds
6. Repeat 10-12 times

Pro tip: Focus on controlled squeezing rather than maximum force. You should feel muscles working in your inner thighs.

Exercise 5: Seated Heel Raises

Heel raises strengthen your calf muscles and improve ankle stability—both crucial for walking without knee pain.

How to do it:

1. Sit with your feet flat on the floor, hip-width apart
2. Keep your toes on the ground and slowly lift both heels as high as comfortable
3. Hold for 3 seconds at the top
4. Slowly lower your heels back to the floor
5. Repeat 10-15 times

Pro tip: For an added challenge, try this exercise one leg at a time.

Creating Your Exercise Routine

Sample Weekly Schedule:

• Monday: Complete all 5 exercises (10-15 minutes)
• Tuesday: Rest day or gentle walking
• Wednesday: Complete all 5 exercises
• Thursday: Rest day
• Friday: Complete all 5 exercises
• Weekend: Gentle activity like walking or swimming

Start with 2-3 sessions per week and gradually increase as you build strength and confidence.

When to See a Doctor

These exercises are generally safe for most people with knee arthritis, but you should consult your healthcare provider if:

• You have severe knee pain that prevents you from exercising
• Your knee is swollen, warm to the touch, or red
• You experienced a recent knee injury or surgery
• You have other health conditions that affect your ability to exercise safely
• Your knee pain is getting worse despite regular exercise

If you’ve tried conservative approaches like exercise and are still struggling with knee pain, it may be time to explore treatment options like hyaluronic acid injections or other interventions.

Beyond Exercise: A Complete Approach

While these chair exercises are powerful tools for managing knee arthritis, they work best as part of a comprehensive approach:

• Maintain a healthy weight - Every pound of excess weight puts 4 pounds of pressure on your knees
• Use ice or heat - Ice reduces inflammation after activity; heat soothes stiff joints before exercise
• Wear supportive shoes - Good footwear provides cushioning and stability
• Stay hydrated - Proper hydration helps maintain the fluid in your joints
• Consider physical therapy - A PT can create a personalized exercise plan for your specific needs

For more information about knee osteoarthritis and what’s happening inside your joint, read our complete guide on knee osteoarthritis.

Frequently Asked Questions

How soon will I see results from these exercises?

Most people notice improvements in flexibility and reduced stiffness within 2-3 weeks of consistent exercise. Significant strength gains and pain reduction typically occur after 6-8 weeks of regular practice.

Can I do these exercises every day?

Yes, these gentle exercises are safe to do daily. However, taking 1-2 rest days per week allows your muscles to recover and rebuild stronger. Listen to your body and adjust based on how you feel.

What if my knee hurts more after exercising?

Some mild soreness is normal, especially when starting a new exercise routine. However, if pain persists for more than 2 hours after exercising or you wake up the next day with increased pain, you may be overdoing it. Reduce the number of repetitions and increase gradually.

Should I exercise on days when my arthritis is flaring up?

On high-pain days, it’s okay to skip your full routine. However, gentle range-of-motion exercises (like ankle pumps and seated marching) can actually help reduce stiffness. Avoid strengthening exercises until the flare calms down.

Do I need to warm up before these exercises?

Since these are gentle, low-intensity exercises, an extensive warm-up isn’t necessary. However, taking a few minutes to rotate your ankles, flex your feet, and take some deep breaths can help prepare your body for movement.

Can chair exercises replace walking for knee arthritis?

Chair exercises and walking complement each other beautifully. Chair exercises build the strength you need to walk more comfortably, while walking provides cardiovascular benefits. Aim to do both if possible, but chair exercises alone still provide significant benefits.

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Want a printable version of these exercises? Download our free illustrated guide with photos and tracking sheets to monitor your progress.

Last medically reviewed: January 2025

Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified health provider with questions about knee pain or before starting any exercise program.