Knee-friendly movement

How knees like to load

Knees tolerate movement when load is gradual and aligned—tracking over toes, not collapsing inward. Complete rest for weeks often increases stiffness; paced loading usually beats fear-frozen sitting.

Chair squat

• Sit back until thighs touch chair lightly
• Stand without momentum or arm pull
• 2×8 on strength days; add reps before depth

Stairs & steps

• Whole foot on tread; use rail
• Descend slower than ascend on tender days
• Step height matters— shorten step on hikes if needed

When to adjust with professionals

Swelling, giving-way sensation, or pain that worsens each walk—reduce load and bring a walk log to clinicians or PT. Don't self-label arthritis from this site.