• Squats – hold onto a surface that is a comfortable height with your arms extended forward. Squat until your kneecap hides the sight of your big toe. Hold this position for a few seconds then repeat the action 10 times. Try to squat lower if you feel an improvement over time.
• Sit to stand – try sitting down then standing up without using your arms to help. Repeat for one minute. Build up your speed within the minute as you improve.
• Steps – using stairs at home or work, gently step up on one foot and bring your body forward into a lunge before bringing it back down so that your feet are aligned. Repeat until your legs begin to feel uncomfortable. Try increasing your speed and the height of your step over time.

• If you are testing water-based exercises for the first time, begin with slow, gentle movements, particularly if your knees are weak from surgery.
• Bicycle – using the side of the pool, a rail or a step, find a position that allows your legs to straighten. Next, gently bring your knees up and begin a circular motion like riding a bike.
• Lunges – using a step in the shallow end of the pool, place one foot on the step and gently bring your body forward into a lunge position. Hold the position until your knee feels uncomfortable and repeat.

Painkillers are often used to treat pain and stiffness, whilst anti-inflammatory drugs like ibuprofen and naproxen can also be used if the knee has become inflamed. Longer lasting treatments like knee replacement surgery can also be carried out if other methods of treatments have not worked.

Painkillers are frequently used, however, drugs do not address the underlying problem. There have been a number of clinical trials to assess the long-term effectiveness of exercise for the problem. According the the NHS, there is sufficient evidence to suggest exercise is one of the most important things people with osteoarthritis can do to help relieve symptoms of pain and build muscle.