Knee osteoarthritis is a common condition that causes pain, stiffness, and reduced mobility in the knee joint. While it cannot be reversed, physiotherapy exercises can significantly improve symptoms and help preserve joint mobility. The goal of these exercises is to build support for the knee joint, improve flexibility, and lessen wear on cartilage. It is important to ease into the routine and Klassische Physiotherapie Basel listen to your body. If any exercise causes intense ache, discontinue the activity and consult a professional.

One of the most effective exercises is quad-setting leg extensions. Lie on your back with one leg bent and the other straight. Tighten the thigh muscle of the straight leg and slowly lift it about 12 inches off the ground. Pause for 3–5 seconds before slowly returning. Complete 10–15 lifts per extremity. This strengthens the quadriceps without putting pressure on the knee.

Seated knee extensions are another helpful exercise. Take a stable seated posture, heels and toes on the ground. Slowly extend one leg straight out in front of you, hold for a couple of seconds, then lower it back down. Do 10 to 15 repetitions per leg. This enhances joint flexibility and reinforces knee stabilizers.

Heel slides are great for increasing flexibility. Rest flat, knees and hips neutral. Slide your foot backward to flex the knee, then slowly straighten the leg. Repeat 10 to 15 times on each leg. This movement gently stretches the knee joint and surrounding tissues.

Wall sits are useful for building endurance in the leg muscles. Stand with your back against a wall and slowly slide down into a seated position, as if sitting on an invisible chair. Ensure your knees stay directly above your feet. Hold the squat for 10–30 seconds, then return to standing with control. Repeat 5 to 10 times. Be sure not to let your knees go past your toes to prevent excessive joint stress.

Calf stretches can also relieve pressure on the knee. Face a wall, step one foot forward, keep the rear foot extended. Maintain rear heel down and shift weight forward to stretch the calf muscle. Hold each stretch for 20–30 seconds before switching legs. Complete 2–3 repetitions per calf.

Joint-friendly cardio options such as walking, swimming, or using a stationary bike are also beneficial. These help maintain joint mobility and overall fitness. Aim for at least 30 minutes most days of the week. Without pushing into pain.

Begin each session with light activity or a 5-minute stroll. Follow up with slow, controlled stretching. Daily or near-daily effort produces long-term gains. Sustained adherence produces significant symptom relief. It is also helpful to work with a physiotherapist who can tailor the program to your specific needs and track improvements over time. With dedication and consistency, many people with knee osteoarthritis experience improved mobility and reduced discomfort.