Senebti

Knee pain & stiffness

Knee pain, including knee osteoarthritis, where joint cartilage changes with age. Strengthening the thigh and hip muscles is commonly recommended.

Safety first

See a doctor or physio before exercising if you have: rapid swelling after injury, locking or giving way, a red, hot, swollen knee, or inability to bear weight.

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Includes content for people with a diagnosis.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. 一日膝の痛みを気にせず動ける体を作る！最高の朝専用１０分ストレッチ — 【ひざの痛み専門】セルフエクササイズ教室 (ja) Watch on YouTube
  2. 膝痛はここが動かないと治りません。「袋」を動かしてください。 — 【膝痛を自分で治す】Reha fit studio　高橋　陽平 (ja) Watch on YouTube
  3. 膝向けのスクワット（約2分） — ひざ関節症クリニック[変形性膝関節症・医療法人社団活寿会] (ja) Watch on YouTube
  4. 膝のストレッチ（5種目・約10分） — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  5. 歩くと膝が痛い人が寝たままでもできる体操10選 — ひざ痛お助けTV (ja) Watch on YouTube
  6. 膝の痛みがある方向けの筋トレ（約8分） — 前田のまいにちセルフケア ! by GronG (ja) Watch on YouTube
  7. 【理学療法士と実践！】変形性膝関節症リハビリテーション — 群馬最北リハビリch (ja) Watch on YouTube
  8. 変形性膝関節症の方向けの筋トレ（座ったまま・約2分） — ひざ関節症クリニック[変形性膝関節症・医療法人社団活寿会] (ja) Watch on YouTube
  9. 【筋トレ】膝関節を動かしやすくする「ひざの曲げ伸ばし運動」 — ひざ関節症クリニック[変形性膝関節症・医療法人社団活寿会] (ja) Watch on YouTube
  10. 【変形性膝関節症】5分でできる！膝関節を安定させる筋トレ — ひざ関節症クリニック[変形性膝関節症・医療法人社団活寿会] (ja) Watch on YouTube
  11. Stop Knee Pain Now! 5 Exercises To Strengthen Your Knees — Tone and Tighten (en) Watch on YouTube
  12. Knee Pain Exercises - Physical Therapy For Knee Pain — Jessica Valant (en) Watch on YouTube
  13. 5 exercises to STRENGTHEN arthritic knees WITHOUT more pain — Alyssa Kuhn, Arthritis Adventure (en) Watch on YouTube
  14. The ONLY 5 Exercises You Need for Knee Pain (Ages 60+) — Shrey Vazir - Physiotherapist (en) Watch on YouTube
  15. The ONLY Exercises You Need to Strengthen Every Knee Muscle (50+) — Will Harlow – Over-Fifties Specialist Physio (en) Watch on YouTube
  16. Pilates for Very Painful Knees- 20 Minutes of Chair based exercise for Knee Arthritis — The Girl With The Pilates Mat (en) Watch on YouTube
  17. Knee Strengthening Exercises - Strengthen your knees at Home to Help Reduce Knee Pain — Lucy Wyndham-Read (en) Watch on YouTube
  18. 5 Easy Chair Exercises for Stronger Knees! — Alyssa Kuhn, Arthritis Adventure (en) Watch on YouTube
  19. 5 Exercises for Knee Joint Arthritis — Rehab Science (en) Watch on YouTube
  20. The ONLY Exercises You Need to Strengthen Your Knees Without Pain After 50 — Arthritis Channel (en) Watch on YouTube
  21. 3 simpele oefeningen bij knieartrose - Deze kun jij ook! — Kniecare (nl) Watch on YouTube
  22. Oefeningen na een nieuwe knie — Rijnstate (nl) Watch on YouTube
  23. Stop kniepijn nu!! 6 oefeningen om je knieën te versterken en van je kniepijn af te komen! — Kniepijnvrij (nl) Watch on YouTube
  24. Knie Stabiliteitsoefeningen — Chiropractie Leiden (nl) Watch on YouTube
  25. DIT is vaak de oorzaak van KNIEPIJN (en de oplossing)... (10 MIN beenspieren voor ouderen) — Bewegen met Bart: Oefeningen, ook voor 60-plussers (nl) Watch on YouTube
  26. Knie arthrose; oefeningen — Prins Hendrik Fysiotherapie (nl) Watch on YouTube
  27. Oefeningen Knie Artrose — Fysio de Dijken (nl) Watch on YouTube
  28. Oefeningen voor het kniegewricht — Fysiotransparant (nl) Watch on YouTube
  29. Een stoeloefening bij kniepijn (≈2 min) — Kniepijnvrij (nl) Watch on YouTube
  30. Oefeningen voor sterke knieën: peterson step up — NKBV (nl) Watch on YouTube
  31. Kniearthrose: Die besten Übungen & Tipps gegen Schmerzen im Knie von Dr. Stefan Preis — KLINIK am RING - Die Gelenkspezialisten (de) Watch on YouTube
  32. 13 min. sanftes Training bei Knie-Arthrose, ohne Geräte — Gabi Fastner (de) Watch on YouTube
  33. ✒️20 min. Bewegung bei Hüft- und Kniearthrose | ohne Geräte, im Stehen — Gabi Fastner (de) Watch on YouTube
  34. 9 Knie Übungen: stärken, stabilisieren, mobilisieren (auch bei Schmerzen!) — Online Physiotherapie (de) Watch on YouTube
  35. Die 5 besten Knieübungen gegen Arthrose — Physiotherapie Potsdam (de) Watch on YouTube
  36. 🍊 17 min. Bewegung mit Knie Arthrose | Kniegelenke mobilisiert, Muskulatur gestärkt, mit dem Stuhl — Gabi Fastner (de) Watch on YouTube
  37. Unsere TOP 5 Übungen bei Knie-Arthrose — Hilfe bei Arthrose (de) Watch on YouTube
  38. 5 Übungen für die Knie, ohne Geräte, im Stehen (≈10 min) — Gabi Fastner (de) Watch on YouTube
  39. 3 EXTREM wichtige Übungen bei Kniearthrose! | Übungen für Anfänger — Thomas Loch & Team | Training & Heilpraxis (de) Watch on YouTube
  40. Krafttraining gegen Kniearthrose: Die besten Übungen — KLINIK am RING - Die Gelenkspezialisten (de) Watch on YouTube
  41. Arthrose du genou: 5 exercices ESSENTIELS — Denis Fortier (fr) Watch on YouTube
  42. 9 exercices pour le genou (≈27 min) — Denis Fortier (fr) Watch on YouTube
  43. Douleur au genou (syndrome rotulien) : Exercices de rééducation — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  44. ARTHROSE DU GENOU - exercices quotidiens et recommandés — Soline adapte ton sport (fr) Watch on YouTube
  45. Arthrose du genou – 🦵 Exercices de renforcement pour genoux douloureux — Jo Deluk (fr) Watch on YouTube
  46. Arthrose du genou : 9 exercices (≈11 min) — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  47. Douleurs au genou : 10 minutes d'exercices pour non-athlètes — Denis Fortier (fr) Watch on YouTube
  48. Arthrose du genou : 6 exercices (≈9 min) — Denis Fortier (fr) Watch on YouTube
  49. Douleur genou course à pied : traitement, exercices et conseils — Alexandre Auffret - Tout pour ma Santé (fr) Watch on YouTube
  50. RENFORCEMENT SPECIFIQUE DU GENOU - arthrose du genou - exercices recommandés — Soline adapte ton sport (fr) Watch on YouTube
  51. 5 ejercicios para artrosis de rodilla (≈16 min) — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  52. 5 EJERCICIOS para DOLOR de RODILLAS — FisioOnline (es) Watch on YouTube
  53. Haz estos 7 EJERCICIOS al despertar si tienes DESGASTE DE RODILLAS — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  54. El mejor ejercicio para la ARTROSIS DE RODILLA — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  55. 5 ejercicios en silla para artrosis de rodilla (≈12 min) — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  56. 5 Mejores ejercicios para dolores de RODILLA — Julien LEPRETRE (es) Watch on YouTube
  57. 👉 Qué EJERCICIOS hacer para la ARTROSIS DE RODILLA [Desde Casa] — FisioActivo (es) Watch on YouTube
  58. ARTROSIS de Rodilla y Cadera: 10 Ejercicios Nivel Fácil para Adultos Mayores | Mariana Quevedo — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  59. ARTROSIS DE RODILLA rutina de EJERCICIOS de 1 HORA en casa — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  60. Rutina GAP para el dolor de rodillas, para mayores (≈48 min) — Mariana Quevedo | Fisioterapia Querétaro (es) Watch on YouTube
  61. EXERCÍCIOS ARTROSE NO JOELHO | Nível 1 | Exercícios para Idosos — Aurélio Alfieri (pt) Watch on YouTube
  62. Exercícios p/ FORTALECER O JOELHO em casa - Nível 0 - Técnicas simples p/ atrites e condropatias — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  63. ARTROSE NO JOELHO - 4 EXERCÍCIOS PARA MELHORAR AGORA! — Dr. Alexandre Mota (pt) Watch on YouTube
  64. Exercícios para ARTROSE NO JOELHO — Tua Saúde (pt) Watch on YouTube
  65. 2 exercícios para dor no joelho (≈5 min) — Aurélio Alfieri (pt) Watch on YouTube
  66. DOR NO JOELHO | Exercícios específicos para quem tem artrose e sente muita dor — André Lima Oliveira (pt) Watch on YouTube
  67. O ÚNICO exercício que você precisa para dor no joelho — Fisioterapia com Kelwin Juan (pt) Watch on YouTube
  68. 4 exercícios para dores no joelho (≈7 min) — Camila Dias (pt) Watch on YouTube
  69. ARTROSE DE JOELHO - Como fortalecer? — Dr. Adriano Leonardi (pt) Watch on YouTube
  70. 5 exercícios para artrose no joelho (≈12 min) — Aurélio Alfieri (pt) Watch on YouTube
  71. DOLORE AL GINOCCHIO: come migliorarlo con UN SOLO ESERCIZIO — Marcello Chiapponi (it) Watch on YouTube
  72. Esercizi per dolore al ginocchio — Marcello Chiapponi (it) Watch on YouTube
  73. Artrosi al Ginocchio: la Causa del Dolore e 5 Esercizi di Fisioterapia — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  74. Artrosi al ginocchio: esercizi e consigli per combattere il dolore e la rigidità! — FISIOSOCIAL (it) Watch on YouTube
  75. INFIAMMAZIONE e DOLORE al GINOCCHIO: ecco cosa fare — Marcello Chiapponi (it) Watch on YouTube
  76. Dolore al GINOCCHIO, lato interno o esterno: ecco cosa li causa — Marcello Chiapponi (it) Watch on YouTube
  77. Esercizi per l'artrosi al Ginocchio | Quali Fare per togliere il dolore — MdM Fisioterapia (it) Watch on YouTube
  78. Artrosi al Ginocchio dopo i 60 anni: 3 Esercizi per Ridurre il Dolore — FISIOSOCIAL (it) Watch on YouTube
  79. Dolori all' anca e al ginocchio:esercizi utili — Marcello Chiapponi (it) Watch on YouTube
  80. Dolore al Ginocchio - Esercizi Antinfiammatori di Mobilità e Rinforzo — FeasyO - Fisioterapia Semplice (it) Watch on YouTube
  81. 膝蓋退化怎麼辦? 每天做這三個運動！▏北木健身 — 北木健身治療師 Kopi (zh) Watch on YouTube
  82. 膝蓋強化運動（約6分鐘） — Master Leung 梁教練 (zh) Watch on YouTube
  83. 膝蓋痛先別深蹲！1動作強化膝關節，對膝蓋最沒負擔 | 健康1+1 遇見更好的自己 — 健康1+1 · 直播 (zh) Watch on YouTube
  84. 膝蓋半月軟骨受傷? 五個強化膝蓋的運動! 膝蓋痛也能做的運動! ▏北木健身 — 北木健身治療師 Kopi (zh) Watch on YouTube
  85. 退化性膝關節的運動（約11分鐘） — CCU MOOCs1 (zh) Watch on YouTube
  86. 膝蓋保健運動（中級・約11分鐘） — Balance Health (zh) Watch on YouTube
  87. 膝蓋的三步驟運動（約5分鐘） — 北木健身治療師 Kopi (zh) Watch on YouTube
  88. 膝蓋退化性關節炎 運動篇 — 菁英診所再生醫療門診 (zh) Watch on YouTube
  89. 膝關節退化不用怕，這 8 個護膝法讓你帶回家｜#膝蓋退化 #膝蓋 #啾c物理治療師 — 啾c物理治療師 (zh) Watch on YouTube
  90. 避免膝蓋痛，就這樣鍛鍊腿力 — 照護線上 (zh) Watch on YouTube
  91. [하체 근력 특집]누워서 하니까 무릎이 안 아픈 '하체 근육 운동' — 모스틱 자세연구소 (ko) Watch on YouTube
  92. 무릎 아플 때 이 운동 절대 하지 마세요! 정형외과 교수가 추천하는 무릎 살리는 운동 3가지 | 심재앙 교수 [EP. 220] — 김재원TV (ko) Watch on YouTube
  93. 무릎 통증 없이 정말 쉽게 할 수 있는 최고의 누워서 하체 근력 운동 — 정우주의 근막건강 (ko) Watch on YouTube
  94. 명의가 알려주는 무릎 건강을 위해 꼭 따라 해야 하는 운동ㅣ무릎 안 아프고 오래 쓰기 위해 해야 하는 운동ㅣ덤벨X 층간소음Xㅣ#명의 — EBS (ko) Watch on YouTube
  95. 무릎 통증 없이 앉아서하는 초보자 하체 의자 운동 루틴! [하루 15분 홈트] — 관절사용설명서 (ko) Watch on YouTube
  96. 무릎 통증 없이 앉아서 하는 초보자 하체운동 루틴! — 관절사용설명서 (ko) Watch on YouTube
  97. 40대 이상 필수‼️무릎관절에 무리없는 "하루 10분" 탄탄한 하체운동 🦵[근감소 탈출] — 건강되찾기 프로젝트 (ko) Watch on YouTube
  98. 무릎 관절염 운동 설명 (약 6분) — 제애정형외과 (ko) Watch on YouTube
  99. 무릎 아플 때 꼭 해야하는 운동 베스트 3! - 무릎 아플 때 이 운동은 꼭 하세요 [닥터인사이드] — 닥터인사이드 (ko) Watch on YouTube
  100. 2026 버전⭐️ “이것보다 좋은 무릎운동은 없다” 무릎통증에 최고 좋은 운동! — 건강되찾기 프로젝트 (ko) Watch on YouTube