Recent studies and international health news have placed a spotlight on the growing challenge of knee pain among older adults—and the practical exercises that can help. As Thailand’s rapidly aging population faces rising rates of osteoarthritis and mobility limitations, simple, accessible exercise routines offer hope for improved quality of life and long-term joint health. In April 2025, new media reports and expert commentaries from India’s Hindustan Times, along with a round of recent research, emphasized five approachable exercises shown to improve knee strength and function in seniors. This is especially significant for Thailand, where family and community structures are strained by chronic knee problems, contributing to lost independence and spiraling healthcare costs (Hindustan Times; Medical News Today; PubMed Study 2025).
Knee conditions such as osteoarthritis—characterized by cartilage loss, stiffness, swelling, and pain—are among the leading reasons older Thais seek medical care. According to the Ministry of Public Health, over 10 million Thais aged 60 and above are at risk of musculoskeletal disorders, with knee pain cited as one of the most disabling complaints (Thai Health Promotion Foundation). Traditional Thai lifestyles that once included regular walking, squatting, and floor-sitting have shifted as urbanization and sedentary routines become common. As a result, the muscles supporting the knees can weaken, accelerating degenerative changes.
In light of these trends, the international medical community now rings the alarm for early intervention with targeted exercises. The Hindustan Times, quoting Dr. Rajesh Malhotra, senior orthopaedic consultant at Indraprastha Apollo Hospitals, stresses that “As people grow old, their knee joints grow weaker. However, regular and gentle exercise can control the progression of joint degeneration and improve mobility.” Dr. Malhotra and others recommend five key exercises: flexor lifts, ankle rotations, toe raises while seated, wall squats, and gentle knee extensions. These moves are highlighted not only for their effectiveness but also their simplicity—they require little or no specialized equipment and can be performed at home (Hindustan Times).
The global evidence base reinforces this advice. A pivotal article in Medical News Today recommends strengthening the muscles surrounding the knee through exercises such as sit-to-stand repetitions, step-ups, hamstring curls, and careful squats. These activities target the quadriceps, hamstrings, and calf muscles—critical for supporting and protecting the knee joint during daily activities. “People of all ages can experience knee pain,” the report notes, “but strengthening the supporting muscles can both reduce pain and prevent further injury” (Medical News Today, April 2025).
Key research published in PubMed 2025 underscores not only physical benefits, but also psychological gains. One Japanese study developed a new scale to measure self-efficacy—the confidence to maintain exercise despite disabilities—among older adults recovering from knee surgery. The findings suggest that building confidence through manageable, routine exercises can further boost participation and outcomes (PubMed: ESES-J Study, 2025).
Experts emphasize that exercise is now considered a “first-line” treatment for knee osteoarthritis, rivaling medication in effect and carrying minimal risk. A systematic review summarized in WebMD found that targeted knee exercises improve pain, reduce inflammation, and enhance function. This represents a major shift from past decades, when rest and inactivity were often incorrectly recommended for joint pain (WebMD). Dr. Suchart Chaiyakul, a physical medicine specialist at Siriraj Hospital, explains: “Thai elders are sometimes wary of movement due to fear of worsening symptoms, but inactivity actually weakens the knee further. Low-impact, guided routines are a safe way to preserve independence.”
In Thailand, these insights carry vital implications. Culturally, many senior Thais are cared for at home, with multi-generational households providing most support. When an older family member loses knee function, the burden frequently falls on working-age relatives, disrupting livelihoods and risking intergenerational stress. Accessible exercise advice could greatly reduce this pressure. There’s even potential to revive elements of traditional movement, like “Thai yoga” (รำไทย), into modern physiotherapy. Community health centers and primary care clinics are encouraged to demonstrate and teach these exercises during routine visits, making use of local leaders to spread accurate information.
Practically, seniors and caregivers should focus on the following moves, tailored for ease and safety:
- Flexor lifts: Sit on a sturdy chair, slowly lift and lower each leg to activate hip and thigh muscles.
- Ankle rotations: Rotate each ankle in circles, supporting joint function and improving circulation.
- Toe raises (seated): While seated, lift toes toward the ceiling to engage the lower legs.
- Wall squats: Stand with your back against a wall, gently lower into a mini-squat, keeping knees above ankles.
- Knee extensions: Straighten each leg while sitting, holding for a few seconds before lowering.
Health professionals stress the importance of warming up before exercise, using slow, controlled movements, and stopping if pain increases. Thai seniors are reminded to consult healthcare providers before starting new routines, especially if they have pre-existing heart, balance, or joint issues. Digital resources, such as instructional YouTube videos or hospital telehealth platforms, can further guide technique (YouTube Exercise Guides; AARP Exercise List).
Looking forward, early adoption of these simple exercises has the potential to transform public health in Thailand. With the Office of the National Economic and Social Development Council projecting the proportion of elderly Thais to reach nearly 30% by 2036, preventing physical disability is a linchpin of sustainable aging. Policymakers and local leaders are encouraged to incorporate knee health education into community programming and temple-based senior activities. Schools could even include intergenerational exercise events—bridging generations through movement and shared knowledge.
For Thai readers, here are some easy-to-follow recommendations: Start with just 5–10 minutes per day of gentle knee exercises. Involve family or friends for encouragement—exercise together after morning alms or evening TV shows. If you feel สบาย (comfortable) and see progress, maintain the routine and gradually increase repetitions. Community centers (ศูนย์ชุมชน) and public health clinics can offer further advice. Remember, even simple, consistent movements can bring the joy of walking to the temple, market, or garden well into old age.
To sum up, mounting global and national evidence confirms that knee exercise is both safe and essential for older adults. With adaptable, low-cost strategies, Thailand’s seniors and their families have much to gain—in health, happiness, and harmony.
Sources cited:
- Hindustan Times: Poor knee health in older adults: 5 exercises to improve joint strength
- Medical News Today: How to strengthen your knee (April 2025)
- WebMD: An Exercise Fix for Knee Osteoarthritis
- YouTube: Exercises for Seniors with Knee Pain
- AARP: Exercises for Knee Pain
- PubMed—Exercise Self-Efficacy Scale in Older People Undergoing Lower Extremity Arthroplasty (2025)
- Thai Health Promotion Foundation