Discover the best arthritis knee exercises to reduce pain, improve mobility, and stay active in Portland, Eugene, Salem, Gresham, and Hillsboro, Oregon.
If your knees hurt from arthritis, you're not alone. Many people in Oregon cities like Portland, Eugene, Salem, Gresham, and Hillsboro feel pain in their knees every day. This blog is here to help you feel better with simple and safe arthritis knee exercises. These exercises can help you move better, feel stronger, and have less pain.
You don’t need fancy equipment or a gym. You can do many of these moves right at home. If you live in Salem, you can also get help from Dr. Raj at HWY Physical Therapy. He sees patients at Center 50+, Salem City Building, 2615 Portland Rd NE, Salem, OR 97301. You can call him at 971-202-1979.
This guide is made for older adults and anyone with knee arthritis. Whether you're in Portland or Hillsboro, these tips are just right for you.
Arthritis in the knee happens when the soft cushion inside your knee wears down. This cushion is called cartilage. When it gets thin, your bones rub together. This can cause pain, swelling, and stiffness. Over time, walking, climbing stairs, and even standing can become hard.
Most people get osteoarthritis, which is the most common type of knee arthritis. It can come from aging, old injuries, or being overweight. Many older adults in Salem, Portland, Eugene, Gresham, and Hillsboro live with this pain every day.
Here are signs you may have arthritis in your knees:
If you feel any of these signs, it's good to start doing safe knee exercises. They can help reduce pain and make your knees stronger.
Many people in Oregon live with knee arthritis. It is very common in older adults. In Salem, many seniors visit Dr. Raj at HWY Physical Therapy to learn how to move better and feel less pain. He works from Center 50+, 2615 Portland Rd NE, and helps people with safe and easy arthritis exercises. You can call 971-202-1979 to book a session.
If you're in Portland, Eugene, Gresham, or Hillsboro, the good news is you can still follow the same easy exercises at home. These movements are simple, safe, and made for people just like you.
Doing arthritis knee exercises can help reduce pain and swelling. When you move your knees in the right way, it helps the joint stay loose. It also brings blood to the area, which helps your body feel better. Many people in Portland and Eugene feel less pain after doing these moves every day.
Even light movement is better than no movement. If your knees stay still too long, they can get stiff and sore. So gentle knee stretches and leg lifts can make a big difference.
Flexibility means how far your knees can bend and move. When you have knee arthritis, it can be hard to bend your knee fully. This makes it tough to walk, sit, or climb stairs.
Doing knee mobility exercises every day helps you move better. It helps you do things like:
People in Salem and Hillsboro who practice these moves say their legs feel more free and easy.
Strong knees help you live your life without falling or getting hurt. If your legs are weak, it's easy to slip, especially in the rainy or cold weather in Oregon.
Strengthening exercises for arthritis build the muscles around your knees. This keeps your joints safe. It also helps you carry bags, do chores, and walk longer.
If you're in Salem, Dr. Raj at HWY Physical Therapy can show you special strength exercises. He works from Center 50+, 2615 Portland Rd NE, Salem, OR 97301. Call him at 971-202-1979 to get started.
Before you start any arthritis knee exercises, it’s important to warm up. Warming up helps your joints and muscles get ready to move. It also helps prevent pain or injury.
When you have knee arthritis, your joints can be stiff, especially in the morning. A good warm-up makes your knees feel less tight and more flexible. People in Portland, Gresham, and Salem say their exercises feel easier when they warm up first.
Warm-ups are simple and don’t take much time. Even 5 to 10 minutes is enough to help your knees feel better.
Here are a few easy warm-up exercises you can try at home:
Marching in Place
Stand up and slowly lift one knee at a time like you’re marching. Do this for 1–2 minutes.
Ankle Circles
Sit on a chair. Lift one foot and move it in a circle, first to the right, then to the left. Switch feet. This helps your lower legs warm up too.
Leg Swings
Hold onto a wall or table. Swing one leg forward and backward gently. Do 10 swings per leg.
Slow Knee Bends
Stand behind a chair. Hold the back for balance. Bend your knees just a little and stand up again. Do 10 times.
These moves are safe for arthritis and help your knees feel ready. If you live in Salem, you can learn more from Dr. Raj at HWY Physical Therapy at Center 50+, 2615 Portland Rd NE. Call 971-202-1979 for help with warm-up routines.
You don’t need a gym to help your knees feel better. These arthritis knee exercises are simple, safe, and great for doing at home. People in Portland, Eugene, Salem, Gresham, and Hillsboro can use these moves to feel stronger and walk better.
Do these exercises slowly. Stop if you feel sharp pain. It's okay to feel your muscles working, but you should not feel hurt.
Sit on a chair. Keep your back straight.
This move helps make your thigh muscles strong, which supports your knees.
Lie flat on your back with one leg bent and the other straight.
This is a great way to build strength without hurting your knees.
Stand behind a chair and hold it for balance.
This works the back of your thigh and helps support the knee.
Stand with your back against a wall and your feet shoulder-width apart.
Do this 5 times to start. This move helps your thigh and hip muscles.
Hold onto the back of a chair.
Calf raises help you balance better and walk stronger.
These exercises can help:
Always do your moves slowly. Rest if needed. If you're in Salem, you can meet Dr. Raj at HWY Physical Therapy at Center 50+, 2615 Portland Rd NE for help. Call 971-202-1979 to schedule.
Sometimes it's helpful to have a little extra support. A physical therapist can show you how to do arthritis knee exercises the right way. They make sure you're safe and getting stronger step by step.
If you live in Salem, you can visit Dr. Raj at HWY Physical Therapy, located at Center 50+, 2615 Portland Rd NE, Salem, OR 97301. Call him at 971-202-1979 to book a time.
When you work with a therapist:
People in Portland, Eugene, and Salem often feel better faster when they follow a program made just for them.
At a clinic like the one in Salem, your therapist may help you do:
These moves are done under watch to help you get stronger knees and better balance.
If you’re near Salem, you already have a great option—Dr. Raj at HWY Physical Therapy. He understands knee arthritis and works with people of all ages, especially older adults.
Other cities like Portland, Eugene, and Gresham also have local therapists, but if you're nearby Salem, it’s best to call 971-202-1979 and talk to Dr. Raj for help.
Water is very good for people with knee arthritis. It helps you move without hurting your joints. That’s because water makes your body feel lighter. You can move your legs more easily and do exercises with less pain.
Many people in Hillsboro and Gresham enjoy doing water exercises in warm pools. It’s fun, safe, and great for your knees.
Here’s why water therapy for arthritis is helpful:
Even if walking on land is hard, you can still move in water and stay active.
If you can visit a pool, try these easy arthritis water exercises:
Water Walking
Walk slowly across the pool in waist-deep water. Take small steps and keep your back straight. Walk for 5 to 10 minutes.
Leg Swings Underwater
Hold the edge of the pool. Swing one leg forward and back. Then switch legs. Do 10 swings each side.
Knee Lifts in Water
While standing, lift one knee up like marching. Lower it and switch sides. Do 10 times per leg.
Wall Push-Offs
Stand in front of the pool wall. Place your hands on it. Gently push yourself backward and then walk forward again. Do this 5 times.
These moves are gentle and safe. They help your knees move better and feel stronger.
If you live near Salem and prefer land-based therapy, Dr. Raj at HWY Physical Therapy can help. Visit him at Center 50+, 2615 Portland Rd NE, Salem, OR 97301, or call 971-202-1979 to learn more.
Doing arthritis knee exercises one time is not enough. You need to do them often to feel better. When you stick to your routine, your knees get stronger, your pain gets less, and your movements get easier.
Here are some simple tips to help you stay on track in Portland, Eugene, Salem, Gresham, and Hillsboro.
Sometimes, pain makes you want to stop moving. But moving can actually help reduce the pain over time. Here's how to stay motivated:
Even 5 minutes a day can make a difference.
You don’t need fancy tools. Just watch for signs like:
Keep a simple note on what exercises you did. This will show you how far you've come.
Oregon has rainy and cold days, especially in Salem, Hillsboro, and Gresham. Don’t worry—you can still do your moves indoors.
And if you're in Salem, Dr. Raj at HWY Physical Therapy can teach you indoor exercise routines that are perfect for any weather. Visit him at Center 50+, 2615 Portland Rd NE or call 971-202-1979 for help.
Most arthritis knee exercises are safe. But sometimes your knees may need rest instead of movement. Doing too much or the wrong kind of exercise can make pain worse. Knowing when to stop or slow down is very important.
People in Portland, Eugene, Salem, Gresham, and Hillsboro should listen to their bodies and use these tips to stay safe.
Stop and rest if you feel:
These are signs your body is telling you to take a break. It’s okay to skip a day and let your knees rest.
Some exercises are not good for knee arthritis. These can hurt your joints more:
Stick to low-impact exercises like walking, stretching, and gentle leg movements. These are much safer.
If you're not sure which moves are right for you, it's best to talk to a physical therapist who understands arthritis.
In Salem, you can get help from Dr. Raj at HWY Physical Therapy. He works at Center 50+, 2615 Portland Rd NE and can help you choose safe and helpful moves. Call him at 971-202-1979 to schedule a visit.
People in Portland, Eugene, Salem, Gresham, and Hillsboro often have questions about arthritis knee exercises. Here are some simple answers to help you understand what to expect and how to stay safe.
Exercise can help many people avoid surgery. When you move the right way, you build strength and keep your knees working. Some people may still need surgery later, but many feel much better with regular movement.
If your pain is not too bad, try gentle knee exercises every day. You might feel so much better that you don’t need surgery at all.
You may feel a little better after just a few days. But most people see big changes in 3 to 6 weeks. You need to be patient and keep going.
Even small steps—like less pain or walking more—are good signs that the exercises are working.
A flare-up is when your arthritis pain suddenly gets worse. If this happens:
Avoid hard exercises until your pain goes down. When you're ready, go back to your normal routine slowly.
If you're in Salem, Dr. Raj at HWY Physical Therapy can help you understand what to do during flare-ups. Visit him at Center 50+, 2615 Portland Rd NE or call 971-202-1979.
Living with knee arthritis can feel hard, but you are not alone. Many people in Oregon are dealing with the same thing. There are places and people ready to help you feel better and stay active.
In Salem, you can visit Dr. Raj at HWY Physical Therapy. He helps people with arthritis knee exercises that are gentle and safe. Dr. Raj works with older adults and understands their needs.
You can find him at:
Center 50+, 2615 Portland Rd NE, Salem, OR 97301
Call 971-202-1979 to make an appointment.
If you're in Portland, Eugene, Gresham, or Hillsboro, try finding a clinic that offers care for older adults with arthritis. Ask if they can help with low-impact exercises for your knees.
Look for senior centers or community gyms in your area. They often have:
These places are friendly, safe, and fun. You can exercise with others and stay motivated.
Sometimes talking to others with arthritis helps you feel better. Support groups let you:
You can find groups in-person at local centers or online. Even just reading other people’s stories can help you feel strong and hopeful.
Knee arthritis can make daily life hard, but there is hope. Simple, gentle arthritis knee exercises can help you move better and feel less pain. You don’t need fancy tools or a gym. You just need to start small and stay steady.
Whether you live in Portland, Eugene, Salem, Gresham, or Hillsboro, you can do these moves at home or in a pool. Remember to warm up first, go slow, and stop if anything hurts.
If you're in Salem, you can get special help from Dr. Raj at HWY Physical Therapy. He works with older adults and knows how to keep your knees safe. Visit him at Center 50+, 2615 Portland Rd NE, or call 971-202-1979 to book a session.
You are not alone. Many people in Oregon are taking steps toward stronger, pain-free knees—and so can you.
If you found this helpful, here are more topics you can explore to learn more about arthritis knee care:
These topics can help you make better choices every day and support your joint health even more.
Ready to take the next step toward stronger, pain-free knees?
Don’t wait—get expert help from someone who truly cares.
Visit Dr. Raj at HWY Physical Therapy,
Center 50+, 2615 Portland Rd NE, Salem, OR 97301
Call now at 971-202-1979 to schedule your personal session.
Whether you're just starting or need help during a flare-up, Dr. Raj can guide you every step of the way with the right arthritis knee exercises for your needs.
Struggling with osteoarthritis knee pain? Discover expert-backed treatments, exercises, and pain relief solutions in Portland, Eugene, Salem,...
Discover how HWY Physical Therapy Clinic in Salem, OR helps costochondritis patients relieve chest pain, improve posture, and restore mobility safely.
Effective non-surgical knee arthritis treatments in Oregon. Explore physical therapy, injections, lifestyle changes, and pain management options in...
Be the first to know about everything latest in physical therapy
.png)
Whether you have questions about enhancing strength, increasing mobility, ensuring home safety, managing pain effectively, or preventing falls, I am here to provide expert guidance.
Limited Time Offer - $25 - Book My Health Screening Call