Looking for joint relief that doesn’t require pushing through pain? The most reliable, research-backed path is a steady habit of pain-free exercises for knees and hips—moves that strengthen the muscles supporting your joints, keep them lubricated, and rebuild confidence in daily movement. This guide is for adults roughly 50–65+ who want to stay active at home, whether you’re managing early stiffness, returning to exercise, or living with osteoarthritis.
Why “Pain-Free” is the Secret to Lasting Joint Relief
Knee and hip discomfort can trigger a vicious cycle: you hurt, so you move less; you move less, so muscles weaken; weaker muscles make joints feel even more overloaded. Australian osteoarthritis education from the University of Melbourne explains that targeted exercise reduces pain and improves function over time (Taking Control of Your Hip and Knee Osteoarthritis).
“Pain-free” doesn’t mean zero sensation. Muscles can work and warm. It means avoiding sharp, catching, or escalating pain. Aim for a comfortable effort you could repeat tomorrow.
What joint-friendly exercise does
Joint-friendly movement:
-
builds strength in glutes, thighs, and core to offload joint surfaces
-
improves range of motion and circulation, reducing stiffness
-
trains balance so steps and stairs feel safer
-
supports healthy weight and energy, which also protects joints
The World Health Organization physical activity guideline recommends weekly muscle-strengthening and balance work for adults and older adults.
Quick Self-Check Before You Start
If you have hot/red swelling, pain at rest, a recent injury or surgery, or symptoms like locking or giving way, check in with your GP or physio first. Otherwise, use this rule: during exercise, discomfort should stay mild (0–3/10), settle within 24 hours, and not worsen week to week.
Pain-Free Exercises For Knees and Hips You Can Do At Home
Do these 2–3 times per week. Start with one set, add sets only when the effort feels easy.
1. Sit-to-Stand
- strengthens quads and glutes for stairs and getting up from chairs
-
Sit tall on a sturdy chair, feet hip-width apart.
-
Lean forward slightly and stand using your legs.
-
Sit back down slowly.
2. Supported Mini-Squat
- builds controlled knee loading without deep bending
Hold a kitchen bench or chair.
-
Bend hips and knees a small amount as if sitting back.
-
Keep knees tracking over toes.
-
Return to stand.
3. Glutes Bridge
- strengthens hip extensors and reduces strain on knees
-
Lie on your back, knees bent, feet on floor.
-
Squeeze glutes and lift hips until shoulders-hips-knees align.
-
Lower with control.
4. Side-Lying Clamshell
- targets outer hip muscles that stabilise walking
-
Lie on your side, knees bent, feet together.
-
Open top knee like a clam, keeping pelvis still.
-
Lower slowly.
**The picture is generated, but please make sure the upper foot is relaxed on top of the lower foot, not pointed upward.
5. Standing Side Leg Raise
- improves hip stability and can ease hip-related knee pain
-
Hold support, stand tall.
-
Lift one leg out to the side without leaning.
-
Pause, then lower.
6. Seated Marching
- keeps hips and knees moving on stiff days
-
Sit upright.
-
Lift one knee toward chest, lower, alternate.
-
Keep the movement smooth.
Make Progress Without Flare-Ups
-
Warm up first: 3–5 minutes of easy walking or marching.
-
Use a smaller range if needed; depth can come later.
-
Add load slowly: first reps, then sets, then light bands.
-
Pair strength with low-impact cardio like walking or cycling.
Exercise is a key treatment for hip and knee OA, and low-impact options protect sore joints while building fitness (Arthritis Australia OA tips). If you want a refresher on what OA is and why movement helps, Healthdirect Australia’s overview is a useful read.
When Pain and Discomfort Stop You From Exercising
Many people skip exercise because they worry it will hurt. We unpack this in our blog, The Top 3 Reasons Seniors Skip Exercise – and How Telehealth Solves Them. Pain and discomfort (reason #2) can feel like a hard barrier, but the solution is usually not stopping—it’s choosing the right intensity and support.
How Summit Health Solutions Helps You Keep Moving At Home
Consistency is easier with guidance and a community. Summit Health Solutions offers a group Telehealth Exercise Program for adults 50–65+ who want to protect their knees and hips. Sessions are joint-friendly, progressive, and focus on strength, balance, and mobility so everyday life feels easier.
Learn more here: Summit Telehealth Exercise Program.
FAQs
1. Is exercise safe if I have osteoarthritis?
Yes for most people. Start with gentle ranges and increase slowly. If pain spikes or swelling increases, scale back and seek advice.
2. What if I’m sore the next day?
Mild muscle soreness is normal. Reduce range or reps if soreness is more than mild or lasts longer than a day.
3. How often should I exercise?
Aim for strength work 2–3 days per week, plus light movement most days. Consistency matters more than intensity.
4. Can weight loss help knee pain?
Often, yes. Less body weight usually means less load through knees and hips. Combine walking with strength work.
5. When should I get extra help?
Seek help if pain is sharp, night-time, or worsening; if the joint locks, gives way, or swells repeatedly; or if you’re unsure about technique.
Joint relief isn’t about pushing harder—it’s about showing up gently and often. Keep your movements pain-free, stay within a range you can control, and let consistency do the heavy lifting over time. And if you’d like a little structure and support while you build that habit, Summit Health Solutions’ Telehealth Exercise Program is here to help—safe, joint-friendly sessions you can do from home, guided by professionals who understand knees and hips. Small steps, done regularly, add up to stronger joints and a more confident everyday life.
