Exercise for Knee Pain After 50: What the Research Says

Disclosure: This post contains affiliate links. If you purchase through them, we may earn a commission at no extra cost to you. We only recommend products that meet our evidence standard.

Exercise for knee pain is recommended when the cause is osteoarthritis. The American College of Rheumatology (ACR) strongly recommends exercise for knee and hip osteoarthritis, and a Cochrane review of 54 studies found that on average it reduced pain. That review covers adults with knee osteoarthritis in general, not men over 50 specifically, so treat the numbers as averages, not a promise or a cure. For the wider picture on staying hurt-free, see injury prevention for men over 50.

Table of Contents

Does exercise help knee pain?

On average, yes, when the cause is osteoarthritis. The ACR’s 2026 update says, in people with knee and hip osteoarthritis, “we strongly recommend exercise.” It rates that recommendation strong and the certainty of the evidence moderate. The 2019 ACR and Arthritis Foundation guideline it updates also made a strong recommendation for exercise. The 2026 update also strongly recommends weight loss for people with overweight or obesity.

The ACR adds that its recommendations were made for osteoarthritis and may not apply to other conditions. A torn meniscus, a fresh injury or an infection needs a different plan, so read the section on when to see a doctor first.

What did the research find?

The Cochrane review (Fransen and colleagues, 2015) pooled randomized trials of land-based programs, searched through May 2013, and extracted data from 54 studies. The authors reported:

Pain: high-quality evidence from 44 trials (3,537 participants) of a reduction equal to 12 points on a 0 to 100 scale, from about 44 points in the control group.
Physical function: moderate-quality evidence from 44 trials (3,913 participants) of about a 10 point gain, from about 38 points in the control group.
Afterward: in 12 studies that followed people two to six months after formal treatment ended, the pain benefit held but shrank to about 6 points.
Safety: eight studies reported adverse events, all of them more knee or low back pain. None reported a serious adverse event.

The authors called the effect moderate right after treatment and small at two to six months, comparable with estimates for non-steroidal anti-inflammatory drugs. Most participants knew which treatment they got, which may have helped the results. Individually delivered programs tended to do better than class-based and home-based ones, though results varied widely between studies.

What are the best exercises for knee pain?

These come from the American Academy of Orthopaedic Surgeons (AAOS) knee conditioning program and from WebMD. They build the leg muscles that help the joint absorb shock. The AAOS describes its program as one for after an injury or surgery and says it should be done under your doctor’s supervision.

How should you warm up and stretch?

The AAOS suggests 5 to 10 minutes of low-impact movement, such as walking or a stationary bike, then stretching before the strength work. Its stretches include the standing quadriceps stretch (hold 30 to 60 seconds, without arching your back) and the hamstring stretch lying on your back (hold 30 to 60 seconds, using a towel if needed, without pulling at the knee joint).

Straight-leg raises and half squats

The AAOS lists straight-leg raises at 3 sets of 10, holding each lift for 5 seconds. Half squats are also 3 sets of 10 with a 5 second hold, lowering your hips about 10 inches and not bending forward at the waist. Both are scheduled 4 to 5 days a week.

Hamstring curls and hip abduction

Hamstring curls are 3 sets of 10 with a 5 second hold, with your foot flexed and your knees close together. Hip abduction is 3 sets of 20 with a 5 second hold and a 2 second rest. For both, the AAOS says to add 5 pound ankle weights once the move is easy and work up to 10 pounds.

Step-ups and sit-to-stands

WebMD says to start step-ups on a step 6 to 8 inches high and add small hand weights once they get easy. For sit-to-stands, use a sturdy chair, keep your feet about shoulder width apart and stand without using your hands. WebMD suggests three sets.

Resistance band leg presses

The AAOS program uses an elastic band for leg presses: 3 sets of 10 with a 2 second hold and your abdominals tight. The bodyweight workout plan for men over 50 covers a bodyweight routine.

How many minutes a week do you need?

The CDC recommends at least 150 minutes a week of moderate-intensity aerobic activity for adults with arthritis, plus at least 2 days a week of muscle-strengthening work. It says older adults should aim for a mix that includes balance and that physical activity can help reduce joint pain and improve function and mood.

My suggestion: start with the strength work above and a daily walk, then build toward the CDC numbers. The walking program for men over 50 lays out a gradual ramp.

How much pain is okay while you train?

The sources differ a little, and both matter. The AAOS says you should not feel pain during a move and to talk to your doctor or therapist if you do. WebMD says to stop if you have pain with any movement. The CDC says some pain, stiffness or swelling after starting a new routine is normal and that arthritis joint pain from physical activity should get better over time.

WebMD adds that a program that leaves you too sore to move the next day means you are overdoing it.

Should you use heat or ice on a sore knee?

Heat and cold are both options. The ACR’s 2026 update conditionally recommends locally applied heat or cold for osteoarthritis, with low certainty of evidence. The NHS suggests an ice pack or a bag of frozen peas wrapped in a tea towel for up to 20 minutes every 2 to 3 hours.

When should you see a doctor about knee pain?

Get urgent medical advice if the joint is very painful, you cannot move it or put any weight on it, or it is badly swollen or has changed shape. The NHS also lists a knee that locks, gives way or painfully clicks, and a very high temperature or feeling hot, cold or shivery with redness or heat around it, which can signal infection. WebMD adds a pop in the knee, after which it says not to try to correct knee pain with exercise, and it lists a knee that swells, buckles or locks up as signs to see a doctor.

The NHS says to see a doctor if the pain does not improve within a few weeks. The ACR says clinicians should refer people with osteoarthritis to physical therapy when limited function, worse pain or fatigue gets in the way of exercise or daily activities.

Can resistance bands help?

They can be used for strength work at home, since the AAOS program itself uses an elastic band for leg presses. One option is the WHATAFIT resistance bands with handles, 150 lb exercise bands set. See the listing for what is included. Bands are optional. If you try them, start with the lowest resistance and ask your clinician about progressing. As an Amazon Associate we earn from qualifying purchases.

Supplements are a separate question. The ACR’s 2026 update strongly recommends against glucosamine, chondroitin and combinations of the two. The joint supplements for men over 50 page covers what that means in practice.

Frequently Asked Questions

Is it safe to exercise with knee pain?

The CDC says physical activity is safe for people with arthritis. Stop a movement that hurts, and see a doctor if the joint swells, buckles, locks or you felt a pop.

Will squatting make my knee worse?

The AAOS program uses half squats that lower the hips about 10 inches, with the chest lifted. It says you should not feel pain during a move. If a squat hurts, stop and ask your doctor or therapist what to do instead.

How long does it take for exercise to reduce knee pain?

The Cochrane review measured pain right after treatment, and the programs it pooled varied in length, so it gives no single timeline. The benefit held at a smaller size two to six months after formal treatment ended. The CDC says arthritis joint pain from physical activity should get better over time.

Do glucosamine and chondroitin help?

The ACR’s 2026 update strongly recommends against them for knee, hip and hand osteoarthritis. It rates the certainty of the evidence low for glucosamine alone and moderate for the combination.

Medical disclaimer: This article is general information, not medical advice. Knee pain can have causes other than osteoarthritis. Talk with your doctor or a physical therapist before starting an exercise program, especially if you have swelling, locking, giving way, a recent injury or pain at rest.

Sources

Exercise for Knee Pain After 50: What Works