Patient question

What exercises can I do at home for my stiff knee?

Dr. Pablo GelberOrthopaedic Knee Surgeon

Quick answer

Gentle, frequent movement is the core of treating most stiff knees: heel slides, heel props for straightening, thigh tightening and a stationary bike, done little and often. Stop and get checked if the knee is hot, locked or very swollen, advises Dr. Pablo Gelber, knee surgeon at Aman Hospital in Doha, Qatar.

Before you start

These exercises suit common stiffness from arthritis, inactivity, a settled injury or the later stages after surgery. If you have had a recent operation, follow your surgeon's and physiotherapist's programme instead, because some repairs need movement limits.

Warm the knee first with a warm shower or a few minutes of walking. Aim for mild stretching discomfort that fades within minutes, not sharp pain.

A simple daily routine

Heel slides: lie on your back and slide the heel towards your bottom, hold five seconds, slide back; 10 to 15 times
Heel prop: rest the heel on a rolled towel with the knee unsupported and let it straighten for three to five minutes
Quad sets: with the leg straight, tighten the thigh to press the back of the knee down, hold five seconds; 10 times
Seated knee bend: sitting on a chair, slide the foot back under the seat as far as comfortable, hold, then forward
Straight-leg raise: tighten the thigh and lift the straight leg a hand's height; 10 times
Stationary bike: 10 to 15 minutes at light resistance, with the seat high enough to start

How often and how to progress

Two or three short sessions a day work better than one long one. After two weeks, add sit-to-stand from a chair and step-ups onto a low step to build strength, which supports the joint. Lower the bike seat gradually to increase bending.

In the hot months, do your walking indoors or at cooler hours, and keep moving during long working days with short breaks every 30 to 45 minutes.

When to stop and see a knee surgeon in Doha

Stop and seek urgent care if the knee becomes hot, red and swollen, you have a fever, or it locks and will not straighten. Book an assessment if stiffness is not improving after four to six weeks of regular exercise, or if the knee keeps swelling.

At Aman Hospital, Dr. Gelber examines the knee to find the cause, which might be arthritis, a meniscus tear or scar tissue, and refers you for supervised physiotherapy where needed.

Frequently asked questions

Should exercises hurt?

Mild stretching discomfort is acceptable. Pain that is sharp, lasts for hours afterwards or causes swelling the next day means you should ease back.

Is walking enough for a stiff knee?

Walking helps, but it uses only part of the knee's range. Adding bending, straightening and strengthening exercises gives better results.

Can I do these exercises while fasting in Ramadan?

Yes, they are gentle. Many people find the time after iftar more comfortable, with good hydration.