Knee pain after 40 is often early arthritis, made worse by weight and weak thigh muscles. The good news: the right exercises reduce pain for most people.
Exercises that help
- Straight-leg raises: 10 on each side, twice a day
- Wall sits for 10–20 seconds, as far as is comfortable
- Walking or cycling for 20–30 minutes on most days
Stop any exercise that causes sharp pain. Avoid sitting cross-legged on the floor and squatting for long periods when your knees hurt.
See an orthopaedic doctor if
- The knee is swollen, red or warm
- It locks, gives way, or you cannot put weight on it
- Pain wakes you at night or lasts more than a few weeks