What are the best free knee exercises for osteoarthritis in the UK?
NICE NG226 recommends structured exercise as first-line for knee osteoarthritis. A practical home routine includes quad sets, straight-leg raises, sit-to-stands, mini squats, step-ups, hamstring curls, calf raises and gentle range-of-motion — 2–3 sessions weekly with a 4/10 pain rule.
Last updated 2026-09-23. This is general information, not a substitute for personalised medical advice.
Frequently asked questions
How many reps should I do?
Typically 2–3 sets of 8–12 reps, two to three times a week on non-consecutive days. Progress by about 10% per week.
When should I stop?
Stop if pain is sharp, catching, or stays above about 4/10 overnight. Mild ache that settles within 24 hours is usually fine.
Can I start while waiting for NHS physio?
Yes for most stable knee OA — begin gently at home and ask about MSK self-referral. Seek urgent care for red-flag symptoms.