Living well with knee pain: everyday tips that make a difference

Practical ideas for daily life with knee osteoarthritis or kneecap pain: pacing, stairs, getting up from chairs, shoes, staying active, managing flares and keeping your weight on track.

6 min read · last reviewed October 1, 2026

Living with a sore knee can make ordinary things feel like hard work: climbing stairs, getting out of a low chair, a walk around the mall. The good news is that a few smart habits can make daily life easier, and over time, stronger muscles and a fitter body can make your knee feel better too.

Keep moving, most days

It can be tempting to rest a painful knee. But in osteoarthritis and kneecap pain, regular movement helps. It strengthens muscles that support the joint, keeps the knee from getting stiff, and helps your mood and sleep.

• Aim for some activity most days. Walking, cycling, swimming, water exercise and tai chi are all knee-friendly.
• Build up slowly. If a 30-minute walk is too much, try three 10-minute walks.
• Do strengthening exercises 2 to 3 times a week. Our Knee Conditioning Program video, based on the AAOS program, is a good place to start.
• Think "and", not "or". Strength, aerobic activity and balance work together.

Some aching during and after exercise is common and okay. A good rule of thumb: if pain stays mild to moderate and settles by the next day, you are on the right track. See our guide Pain during exercise.

Something you can do today: Go for a short walk at a comfortable pace, and notice how your knee feels tomorrow.

Pace your day

Pacing means spreading your activity out so you don't overdo it on good days and pay for it on the next.

• Break big jobs into smaller parts. Clean one room a day, not the whole house.
• Mix up tasks. Swap between standing jobs and sitting jobs.
• Take short breaks before the pain builds, not after.
• Plan ahead for busy days, and build in rest afterwards.

Everyday tricks

Stairs

• Use the handrail.
• A handy rhyme: "Up with the good, down with the bad." Going up, step up with your stronger leg first. Going down, lead with your sorer leg.
• Take one step at a time if you need to. There is no rush.

Getting up from a chair

• Choose chairs that are a good height, with armrests.
• Shuffle to the front of the seat, place your feet slightly back, lean forward ("nose over toes") and push up with your legs and arms.
• Practising sit-to-stand is also one of the best exercises for your knees.

Getting in and out of the car

• Sit down on the seat first, then swing both legs in together.
• A plastic bag on the seat can make turning easier.

Kneeling and squatting

• A cushion or gardening kneeler can help.
• Strength exercises can make squatting easier over time.

Shoes and supports

• Wear comfortable shoes with cushioned soles and good support. Avoid high heels for long walks.
• A cane or walking stick, held in the hand opposite your sore knee, can help on bad days or long walks.
• Braces or insoles may help some people. Ask a physiotherapist if one would suit you.

Weight and your knees

If you are living with overweight, every bit of weight lost takes load off your knees. Guidelines say any amount helps, and losing around 10 percent of your body weight may help more than 5 percent. Combining healthy eating with exercise works best. Your family doctor, a dietitian or a weight management programme can help. You don't have to do it alone, and there is no blame.

Managing flares

Flares, when your knee is more painful, stiff or swollen than usual, are common. They often settle within a few days. Have a plan:

1. Ease back, don't stop. Do shorter, gentler versions of your exercises.
2. Use heat or cold, whichever feels better, for up to 15 to 20 minutes at a time, wrapped in a towel.
3. Use your usual pain relief, such as an anti-inflammatory gel if your pharmacist or doctor says it's safe.
4. Raise your leg if your knee is swollen.
5. Build back up to your normal routine over a few days.
6. Call your doctor if your knee is hot, red and swollen, you have a fever, or the flare isn't settling after a week or two.

Work, hobbies and travel

Most people with knee pain can keep working and doing the things they love, with some changes. Talk with your employer about adjustments, such as a stool or more breaks. For hobbies like gardening or golf, a physiotherapist can help you find ways to keep going. On long trips, get up and move every hour or so.

Your mood matters

Long-lasting pain can be wearing. Feeling frustrated or low is common. Staying connected with people, doing things you enjoy and staying active all help. Arthritis organisations, such as the Arthritis Society Canada, offer free information and support. Talk to your care team if low mood lasts more than two weeks.

Something you can do this week: Choose one tip from this page, such as practising sit-to-stand, and try it every day.

Questions to ask your care team

• What activities are best for my knee right now?
• How much exercise should I aim for each week?
• Would a walking aid, brace or insole help me?
• What should I do during a flare?
• Can you refer me to a dietitian or weight management programme, if that would help?
• Are there arthritis support programmes near me?

This article is general information, not medical advice. Talk with your health care team about your own situation. In an emergency, call 9-1-1 or your local emergency number.

In an emergency, call 9-1-1 or your local emergency number.

General information, not medical advice. It does not replace your own care team. If you think you or someone else is having a medical emergency, call 9-1-1 or your local emergency number. If you are in crisis or thinking about suicide, call or text 9-8-8 (Canada and the US).

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