Essential Morning Exercise Routine For Knee Osteoarthritis

Struggling with stiff, achy knees when you wake up? If you have knee osteoarthritis (OA), mornings can be tough—but the right exercises can reduce pain, improve movement, and set you up for a better day.

In this guide, we’ll cover:
✅ What knee osteoarthritis is
✅ The two knee joints affected by OA
✅ Symptoms & how OA progresses
✅ The best 10-move morning routine to ease stiffness

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🎥 Watch the full video below to follow along with the exercises:

What is Knee Osteoarthritis?

Knee osteoarthritis (OA) is a degenerative joint disease that primarily affects the cartilage, a smooth tissue that cushions the ends of bones where they meet to form a joint. In healthy knees, cartilage absorbs shocks and allows for smooth movement between bones. However, with osteoarthritis, this cartilage deteriorates, leading to reduced joint space and the potential for pain and inflammation. Synovial fluid, which lubricates the knee joint, may diminish in quality and quantity, further exacerbating discomfort and limiting mobility.

Therefore, knee osteoarthritis leads to:

• Cartilage wear and tear, over time

• Narrowed joint space, reducing smooth movement

• Changes in synovial fluid, which affects lubrication

• Bone-on-bone contact, causing stiffness and pain

The knee has two main joints:

1. Tibiofemoral joint – The main weight-bearing joint between the thigh (femur) and shin (tibia) and is responsible for most of the knee's movement and stability

2. Patellofemoral joint – Between the kneecap (patella) and femur. This joint plays a lesser role in weight bearing yet is crucial for knee function. It is important for bending and straightening

It is essential to note that osteoarthritis can affect one or both of these joints, resulting in a variety of symptoms.

Common signs include:
✅ Pain and stiffness, especially in the morning or after inactivity
✅ Swelling, warmth, and redness (inflammation)
✅ Cracking or grinding sounds (crepitus)
✅ Difficulty standing up, walking, or climbing stairs

If your symptoms impact your daily life, physiotherapy can help you stay active and prevent further pain and stiffness.

Symptoms of of Knee Osteoarthritis

Knee OA is classified into three stages:
🔹 Mild: Occasional stiffness, minor cartilage wear
🔹 Moderate: Increased pain, noticeable cartilage loss, limited mobility
🔹 Severe: Significant pain, near-total cartilage loss, difficulty walking

💡 Good news? The right exercises from a physio can help slow down progression and reduce pain.

Grading of Knee Osteoarthritis

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Morning Exercise Routine for Knee Osteoarthritis

Incorporating targeted exercises into your morning routine can help alleviate symptoms of knee osteoarthritis and improve overall joint function. The following is a gentle but effective sequence that helps wake up your knees, reduce stiffness, and strengthen key muscles.

Remember to watch the video above for expert guidance and the ultimate tip at the end!

Lying Down (Supine) Exercises

🔹 1. Knee Flexion & Extension – 10x → Loosens stiff joints
🔹 2. Straight Leg Raise – 10x (hold 5 sec) → Strengthens quadriceps
🔹 3. Hamstring Stretch – 3x (hold 30 sec) → Reduces tightness at back of leg

Sitting Exercises

🔹 4. Seated Quad Contractions – 10x (hold 5 sec) → Builds knee support
🔹 5. Sit-to-Stand (Chair or Arms Crossed) – 10x → Strengthens quads & glutes

Standing Exercises (Use Support if Needed)

🔹 6. Marching on the Spot – 10x → Improves circulation & proprioception
🔹 7. Quadriceps Stretch – 10x → Reduces stiffness & improves flexibility
🔹 8. Hamstring Strengthening (Heel Lifts) – 10x → Supports knee stability
🔹 9. Lateral Walks for Glutes – 10x → Improves balance & knee alignment

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