4 Knee Arthritis Exercises To Avoid to Stay Safe

If you’re diagnosed with knee osteoarthritis, you’re most likely to suffer from mild to severe knee pain, stiff joints, and inability to perform sit-to-stand activities. Here, knee arthritis exercises play a pivotal role in curing this condition. However, there are certain knee arthritis exercises to avoid; otherwise, these might worsen your condition. 

If you performed strong impact exercises in the early days of the training regime or executed exercises poorly, you can worsen your knee osteoarthritis. It’s always desirable to initiate your training plan with light exercises with slight resistance. Gradually increasing intensity in your training plan is a way to move forward.

Thereby, this article educates you about the 4 knee arthritis exercises to avoid flaring up your condition. Here’s what to expect:

What are the 4 Knee Arthritis Exercises To Avoid?

Muscle soreness is expected to occur for 24 to 48 hours after doing knee arthritis exercises, which can be reduced by taking cryotherapy. However, the following are the 4 knee osteoarthritis exercises to avoid while performing your treatment regime:

Deep Lunging

Deep lunging is among the knee arthritis exercises to avoid while starting your training regime. It’s an advanced exercise that must be performed under the supervision of your physical therapist or with correct guidance. Lunges strengthen your lower limb musculature, but if practiced wrong, lunges can cause unnecessary knee pain.

Moreover, the right way to practice deep lunging exercises includes the following steps:

  • Take a chair and hold on to it if in need of any support 
  • Now, move a step forward with one leg so your forwarded knee lies above your ankle. 
  • Find stability while maintaining this position without moving your knee over your ankle joint.
  • Then, gradually raise the heel of another limb
  • Keep raising your heel until you fully extend your back limb so your knee and hip are aligned in a straight line
  • Next, shift into a lunging position by maintaining your back straight by tightening your abdominal muscles. 
  • Avoid putting unwanted stress on your front knee by slouching more than required.

Remember, if you feel any pain or discomfort while performing this exercise, skip it and jump to the next movement to avoid pressure on your knee joint. 


Squatting aids you to strengthen your knee flexors, extensors and gluteal muscles. Also, it boosts your knee’s range of motion and makes your joint stable to withstand strong forces.

However, if performed incorrectly, squatting falls under knee osteoarthritis exercises to avoid by purring extra pressure over your diseased joints.

That’s why you must understand the correct method of doing squats to keep your knee joint safe. Its steps include:

  • Stand with your back supported by a wall and knees extended. Put shoulder-width distance between your feet. Align your knees in the same frame as your heels.
  • Then, inhale and exhale when you bend your knees in a squat position. Don’t push your hips any further, down than your knee level.
  • Contract your abdominal muscles and put your back straight against the wall.
  • Get up with your heels and breathe in while you stand. 

Gradually, you will find it easy to do squatting exercises as your muscle strength builds up. Leave this exercise if you feel intense pain while squatting other than your regular knee pain. 


Running is among the knee arthritis exercises to avoid for individuals suffering from a degenerative joint disorder. Additionally, it would help if you did not initiate your training regime with running activities. 

However, running activities are helpful to control weight and elevate your health. But running incorrectly can add an immense amount of stress to your arthritic knees.

The following guidelines aid you in running effectively:

  • Always wear shoes with solid arch support and shock-absorbing soles to restrict forcing on your diseased knee joint.
  • Avoid running on hard surfaces, including concrete, or shining surfaces, including marble, to prevent falling. Smooth surfaces such as grass or gravel are best suited for arthritic knees. 
  • Stay attentive to your knee pain. If you experience more intense pain than regular, skip running activities for a day or two and seek medical attention immediately.

If you’re thinking about adding running activities to your exercise plan, talk it out with your physical therapist to learn about the risks and benefits involved. 

Stair Climbing

Stair climbing is among the activities to avoid with knee osteoarthritis in your early days of rehabilitation. However, stair climbing can cause pain when you practice it first, but this activity helps to build up your knee and hip muscles. 

Additionally, it strengthens the articular cartilage around your knee joint, which works as a shock absorber and limits friction between the adjacent bones of your knee joint. Thereby, a healthy articular cartilage can slow the onset of knee osteoarthritis and prevent deconditioning. 

However, if stair climbing is not done properly, it can cause further wear and tear to your diseased knee joint, putting other soft tissues at higher risk of injury. 

Therefore, you should start practicing stair climbing by opting for a stepper to ensure the safety of your knee joint. 

To use a stair stepper, you should do the following:

  • Adjust the height of your stepper as per your step length and width.
  • Always use a stepper in the presence of your physical therapist or caretaker to reduce the chances of falling.
  • Put your stepper beside a railing for support.
  • Take a shorter and slower step at the start and gradually make your pace faster and step higher once you’re conditioned.

Moreover, don’t start practicing stair climbing once you’re good at using a stepper. Unsupervised stair climbing falls under knee arthritis exercises to avoid. Consult your physical therapist to learn how to incorporate stair climbing into your exercise regime.

Reliable Knee Osteoarthritis Physical Therapy in NYC

At MOCEAN Therapy, our team of experienced physical therapists plan an effective exercise regime and know how to implement manual techniques to treat your knee osteoarthritis. Also, we educate about knee arthritis exercises to avoid during the rehab program.

To manage your knee pain associated with osteoarthritis, our therapists perform cryotherapy, red light therapy, and cupping therapy to provide you with instant relief. 

Bottom Line

Physical therapy, including electrical modalities, manual therapy, and therapeutic exercise, successfully treats knee osteoarthritis. However, there are specific knee arthritis exercises to avoid further degeneration within your joint. 

These exercises are either incorporated early in your training regime or not done properly. Therefore, to heal your knee OA adequately, seek your physical therapist’s guidance immediately. 

Contact us today online to get the safest and most reliable physical therapy for knee osteoarthritis in NYC, USA. 

Then we create a health plan tailored to your needs.

Based on the results, we develop a personalized treatment plan for each individual to promote optimal health. With 1-on-1 consultations, cutting-edge technology, and a team of experts who care about getting you better, MOCEAN offers you a comprehensive road map on how to become the healthiest version of yourself.