By the Ima Wellness team · Updated 27 September 2026 · 3 min read
Knee pain and stiffness after 40 are common in women, often from weaker thigh muscles, weight changes and wear in the joint. Gentle strengthening, staying active, warmth and massage help most people. See a doctor for swelling, redness, locking or pain after a fall.
Why knees start to complain
Strong thigh muscles protect the knee. With less activity, hormonal changes around menopause and extra weight, those muscles weaken and the joint takes more load. Morning stiffness that eases as you move is common.
Three simple exercises
- Sit to stand: stand up from a chair without using your hands, sit down slowly. 10 times.
- Straight-leg raise: lying on your back, one knee bent, lift the straight leg to the height of the bent knee. 10 each side.
- Heel raises: holding a counter, rise onto your toes and lower slowly. 15 times.
Do these most days. Mild effort is fine; stop if pain is sharp.
Other things that help
- Walk regularly on flat ground; use the lift rather than many stairs on bad days.
- Warmth for stiffness. A warm Potli massage is a traditional comfort for aching joints.
- Supportive footwear, not flat chappals all day.
See a doctor if
The knee is swollen, hot or red, it locks or gives way, you can't bear weight, or pain started after a fall or twist.
Book a calm hour at home
Women therapists, a published menu, and payment on UPI after the session.
Book on WhatsAppQuestions women ask
Is Potli massage good for knee pain?
Many women find warm Potli massage comforting for stiff, aching joints. It doesn't replace medical treatment for swelling or injury.
What exercise is good for knee pain in women?
Sit-to-stand, straight-leg raises and heel raises build the muscles that support the knee.
