Knee Arthritis After 50? Don't Know Where to Start? Try These 7 Exercises

Knee arthritis after 50 and not sure where to start with exercise? This gentle 7-exercise routine is designed to help you start moving your knees and legs with more confidence. I'm Agata, a physiotherapist with over 22 years of experience and the owner of AK Evolve Physiotherapy & Pilates in Arbroath, Scotland. In this video, I'll guide you through 7 simple exercises that can be a useful starting point if knee arthritis, knee pain or stiffness has made you nervous about exercising. We'll work not only around the knee, but also the feet, ankles and hips because comfortable everyday movement depends on more than just the knee itself. The 7 exercises Seated heel raises Seated toes in and out Seated leg lift and lower Seated knee extension Seated leg circles Sit to stand Standing knee bend – heel towards bottom These are deliberately gentle starting exercises. They are not intended to be the end point of knee rehabilitation. As your confidence and capacity improve, strengthening exercises usually need to be gradually progressed to continue improving strength and function. Who is this video for? This routine may be useful if you: have knee arthritis or ongoing knee pain feel stiff after sitting have become less active because of your knees aren't sure which exercises to begin with are worried that exercise might make your knee worse want to start rebuilding movement and strength gradually You don't have to make every exercise perfect. Start at a level that feels manageable for you and build gradually. If you'd like more practical physiotherapy advice for staying active, strong and independent after 50, subscribe to AK Evolve. I'll be sharing more videos throughout this series on knee arthritis, including strengthening, walking, stairs, exercise-related pain and what to do when your knee flares up. 📍 AK Evolve Physiotherapy & Pilates — Arbroath, Angus, Scotland Important disclaimer This video provides general educational and exercise information and is not a substitute for an individual physiotherapy or medical assessment. Not every exercise is appropriate for every person or every cause of knee pain. Stop the exercise and seek appropriate professional advice if you experience severe or rapidly worsening pain, significant new swelling, inability to bear weight, or other new or concerning symptoms. If you have a medical condition, recent injury or surgery, or are unsure whether these exercises are suitable for you, seek individual advice from an appropriate healthcare professional before starting. © AK Evolve Physiotherapy & Pilates #KneeArthritis #KneePain #ExercisesOver50 #KneeExercises #HealthyAging #Physiotherapy #Over50Fitness