ArthritisActive referenceUnder clinical review

Knee Osteoarthritis Self-Care

Progressive loading + mobility plan for mild-to-moderate knee OA. Pain limit 4/10 per exercise; substitution at 6/10; emergency stop at 8/10.

Condition: Knee Osteoarthritis · ICD-10 M17

Minutes / session

Weeks

Phases

Outcome measures

Under clinical review

At least one module, condition, or outcome record is not marked approved. Treat this page as educational reference material, not an individualized prescription.

Safety rules and escalation

Review these module-specific checks before considering any exercise phase.

Non-bypassable platform pain rules

Pain at or above 6/10 requires an exercise substitution.
Pain at or above 8/10 stops the workout and surfaces emergency-stop guidance.

Red-flag screening

Has your knee suddenly locked or given way in the last 7 days?
Block Self Guided · See a clinician before starting; mechanical symptoms require evaluation.

Clearance and monitoring checks

What is your typical knee pain at rest today (0-10)?
Monitoring · Inform

Phases and exercise prescriptions

Phase 1 · T0

Calm & Activate

2 weeks

Goals

Reduce daily pain
Restore daily knee mobility

Precautions

Avoid deep flexion past pain threshold
No high-impact loading

Ankle Dorsiflexion Rock (Knee-to-Wall)

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Dorsiflexion Rock (Knee-to-Wall)

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Calf Stretch (Wall)

Mobility · T0 · Beginner

2 sets · 10 reps · 40 sec · 30 sec rest

Recorded pain ceiling: 4/10

Heel Slides (Supine)

Activation · T0 · Beginner

2 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Foam Roll IT Band/TFL

Mobility · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Pool Knee Flexion/Extension

Activation · T0 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Foam Roll Quadriceps

Mobility · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Prone Knee Hang (Extension)

Activation · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

Hamstring Stretch (Doorway)

Mobility · T0 · Beginner

2 sets · 10 reps · 60 sec · 30 sec rest

Recorded pain ceiling: 4/10

Quad Set

Activation · T0 · Beginner

2 sets · 10 reps · 5 sec · 30 sec rest

Recorded pain ceiling: 4/10

Heel Slides (Supine)

Mobility · T0 · Beginner

2 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Seated Knee Flexion/Extension

Activation · T0 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Phase 2 · T2

Progressive Load

4 weeks

Goals

Build quad and glute strength
Tolerate 30 minutes of activity without flare

Precautions

Stop sets at pain >= 4/10
Track flare-ups in logs

Calf Raise (Single Leg)

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Ankle Dorsiflexion Rock (Knee-to-Wall)

Mobility · T0 · Beginner

3 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Goblet Squat

Strength · T2 · Intermediate

3 sets · 10 reps · 0 sec · 90 sec rest

Recorded pain ceiling: 4/10

Calf Stretch (Wall)

Mobility · T0 · Beginner

3 sets · 10 reps · 40 sec · 30 sec rest

Recorded pain ceiling: 4/10

Lateral Band Walk

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Foam Roll IT Band/TFL

Mobility · T0 · Beginner

3 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Lateral Lunge

Strength · T2 · Intermediate

3 sets · 8 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Foam Roll Quadriceps

Mobility · T0 · Beginner

3 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Lateral Step-Down

Strength · T2 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Hamstring Stretch (Doorway)

Mobility · T0 · Beginner

3 sets · 10 reps · 60 sec · 30 sec rest

Recorded pain ceiling: 4/10

Monster Walk

Strength · T2 · Intermediate

3 sets · 10 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Heel Slides (Supine)

Mobility · T0 · Beginner

3 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Phase 3 · T3

Return to Activity

2 weeks

Goals

Tolerate stairs without pain spikes
Single-leg balance >= 20s each side

Precautions

Re-introduce impact gradually

Single-Leg Balance on Foam

Balance · T1 · Intermediate

3 sets · 10 reps · 30 sec · 30 sec rest

Recorded pain ceiling: 4/10

Barbell Back Squat

Strength · T3 · Advanced

3 sets · 6 reps · 0 sec · 180 sec rest

Recorded pain ceiling: 4/10

Single-Leg Stand

Balance · T1 · Beginner

3 sets · 10 reps · 30 sec · 30 sec rest

Recorded pain ceiling: 4/10

Bulgarian Split Squat (Rear Foot Elevated)

Strength · T3 · Advanced

3 sets · 8 reps · 0 sec · 90 sec rest

Recorded pain ceiling: 4/10

Tandem Walking

Balance · T1 · Intermediate

3 sets · 20 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Front Squat

Strength · T3 · Advanced

3 sets · 6 reps · 0 sec · 150 sec rest

Recorded pain ceiling: 4/10

Clock Reaches

Balance · T2 · Intermediate

3 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Hamstring Curl Machine

Strength · T3 · Intermediate

3 sets · 12 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Hip Airplane

Balance · T2 · Advanced

3 sets · 6 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Kettlebell Swing

Strength · T3 · Advanced

3 sets · 15 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Star Reach (Y-Balance Style)

Balance · T2 · Intermediate

3 sets · 5 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Knee Extension Machine

Strength · T3 · Intermediate

3 sets · 12 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Outcome measures

These are the measures linked to this module's current public record.

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Weekly
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Weekly Session Count

Simple · Optional

Under clinical review

Sessions completed in the last 7 days.

Cadence: Weekly
Scale: 0–14 sessions
Scoring direction: Higher Better

Functional Limitation (0-10)

Simple · Optional

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Borg Rating of Perceived Exertion

Simple · Optional

Under clinical review

Patient-reported exertion during a typical session.

Cadence: Weekly
Scale: 6–20 RPE
Scoring direction: Lower Better

Guide questions

What is the Knee Osteoarthritis Self-Care guide?

Progressive loading + mobility plan for mild-to-moderate knee OA. Pain limit 4/10 per exercise; substitution at 6/10; emergency stop at 8/10.

Is this an individualized treatment plan?

No. This page is a public educational reference. Individualized use belongs in the authenticated safety-screening and clinician workflow.

Does this module require medical clearance?

The current record does not mark medical clearance as universally required. Its L1 · Self-guided after screening safety rules and screening still apply.

Has this guide completed clinical review?

No. One or more of the module, condition, or listed outcome measures is not marked approved, so this page is labelled under clinical review.

How is this rehabilitation pathway organized?

The current record contains 3 phases, a typical session length of 25 minutes, and an overall duration of 8 weeks.