Short answer: the best exercises for stiff knees are slow, small movements you can do before you stand. These are the general kind of movements health services describe; a physiotherapist can tailor them to you.
Exercises for stiff knees: what to know
- Ankle pumps. Lying down, point and flex your feet 15 times.
- Heel slides. Lying down, slide one heel towards you, bending the knee comfortably, then straighten. 10 each side.
- Thigh squeezes. With a rolled towel under the knee, press down for 5 seconds and relax. 10 times.
- Seated knee straightening. Sitting on the edge of the bed, slowly straighten one knee and lower it. 10 each side.
Before and after
Warmth first can help: a warm shower, or a warm pad on the knee for 15 to 20 minutes before moving.[4] Stop if anything causes sharp pain. If morning stiffness lasts a long time, see your doctor, because it can point to another condition.[2]
Sources
Written by the Prife iTeraCare team and last reviewed on 9 October 2026. This is general information, not medical advice, and it does not replace your doctor or physiotherapist. A session is a wellness experience, not a medical treatment.
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