1
Choose an easier position
Start lying down if standing increases your symptoms or feels unsafe. Move to sitting when you are ready.
A simple place to begin
The Beginner’s Guide to Painful & Stiff Knees
If your knees feel painful, stiff, swollen, weak, or have been described as “bone-on-bone,” you do not have to begin with difficult standing exercises. Start in an easier position and build up gradually.
Your first step
Begin at the level you can control.
2
Keep the first session short
Choose three or four exercises. One controlled set is enough for your first attempt.
3
Judge the response
Pay attention during the session and later that day. Adjust the next session based on how your knee responds.
“Bone-on-bone” does not automatically mean “do nothing.”
An imaging report does not tell you which exact exercises are appropriate. Your symptoms, strength, balance, medical history, and movement quality matter. Many people can still benefit from appropriately selected movement and strengthening.
The path forward
Four levels—not one rigid workout.
Lying down
Gentle knee motion and basic thigh, hip, and trunk activation with less demand on balance.
Seated
Build control through the knee and hip while supported by a chair.
Standing
Practice strength and control for standing, walking, and steps while using support as needed.
Daily function
Use your improving strength in short walks, chair transfers, household movement, and stairs when appropriate.
Before you begin
This guide is educational and is not individualized medical care. Ask a physician or physical therapist for guidance if you have a recent injury or surgery, new or worsening swelling, unexplained symptoms, or a medical condition that affects safe exercise. Stop and seek care for severe or rapidly worsening pain, a hot or red joint, inability to bear weight, new calf swelling, chest pain, or shortness of breath.