Choose one goal
Pick an activity that matters to you. Write down what makes it difficult and bring that description to your next visit.
Explore activity goals ↗Medically reviewed by Charles A. DeCook, MD ·
SMALL STEPS · MEANINGFUL GOALS
Make room
for movement.
Build a plan you can return to. Start with your goals, use trusted instructions, and notice how you respond.
Plan my week ↓
Three things to do this week
Agree on a starting point
Ask your clinician or PT which exercises, duration, and frequency are appropriate. Discuss how to adjust activity during a flare.
Find professional support ↗Record your response
Note the activity, pain, and difficulty. Bring a record of persistent or worsening symptoms to your clinician rather than pushing through.
Start my activity notes ↓MOVEMENT LIBRARY
See the movements clearly.
Open the original illustrated instructions. These are external educational resources, not a personalized exercise prescription or a program medically reviewed by our own team.
Knee movement
An illustrated AAOS guide to strengthening and flexibility. Review the exercises and dosage with your doctor or physical therapist.
- Leg extensions
- Hamstring curls
- Supported half squats
Hip movement
An illustrated AAOS program covering hip strength and flexibility. Ask which movements fit your diagnosis and current ability.
- Hip abduction
- Hip extension
- Hip rotation
WATCH & LISTEN · EXTERNAL RESOURCES
Learn from clinical educators.
See hip and knee exercises
McMaster Optimal Aging presents an exercise video with a downloadable handout. Watch first and discuss suitability with your clinician.
Watch on McMaster ↗Getting started with exercise
AAOS introduces exercise and arthritis in a short educational video.
Watch on AAOS ↗A patient’s perspective
APTA shares Patty’s experience of knee arthritis and physical therapy. This is an external individual story, not our patient or a prediction of your result.
Read Patty’s story ↗Movement and meals belong together.
Use our food guide for everyday choices, simple swaps, and meal ideas. Weight loss is not everyone's goal.
Explore eating for joint health ↗MY ACTIVITY NOTES
Notice what changes.
Choose one activity and record it under similar circumstances over time. These notes are not a validated questionnaire or a Fit Score.
Entries stay in this open page only. They are not sent to us, saved in your browser, or added to JointVoyage. Download or print before leaving. A downloaded file may contain sensitive health information.
Educational sources checked September 20, 2026. No treatment response is promised. How this site is reviewed ↗