Knee osteoarthritis is one of the most common joint conditions and can develop gradually over time. It may follow an old injury, years of repetitive kneeling, genetic predisposition, or sometimes, it appears without a clear cause. Regardless of how it starts, the good news is that persistent knee pain doesn’t have to be something you just live with.
Understanding Knee Osteoarthritis
Osteoarthritis is a condition that affects the entire joint, not just the cartilage. It involves the bones, ligaments, joint lining, and surrounding muscles. It’s now understood to be an active process where the body responds to small, accumulated injuries over time.
Importantly, the experience of pain is not just about physical changes in the joint. Factors such as stress, low mood, poor sleep, and fatigue can also contribute to how we feel pain. These influences can sometimes lead to reduced activity, which in turn causes muscle weakness, joint instability, and worsened sleep or mood – all of which can heighten pain.
Why Movement Matters
Exercise is now recognised as a first-line treatment for both knee and hip osteoarthritis.
“In fact, research has shown that regular exercise can be just as effective as medications like NSAIDs or paracetamol in improving pain and function – with the added benefit of improving overall health, strength, and quality of life.”
This is supported by a large analysis of 152 high-quality clinical studies (randomised controlled trials) published in the British Journal of Sports Medicine, which found no difference in outcomes between exercise and these medications. Read the Study.
Strengthening the muscles around the knee improves joint support and stability. Staying active also helps to break the pain-inactivity cycle, improves confidence in movement, and can support better sleep and mood.
Recommended Resource: CHESM Exercise Videos
If you’re looking for trustworthy, easy-to-follow exercises for knee osteoarthritis, a great place to start is with the Centre for Health, Exercise and Sports Medicine (CHESM) at the University of Melbourne. They’ve developed a short, evidence-based video series to support people in safely strengthening and mobilising their knees at home.
These resources are grounded in clinical research and designed to empower individuals to take an active role in managing knee osteoarthritis.
Of course, if you’re unsure where to start or would like guidance on what might be most suitable for your body, you’re always welcome to reach out to me in the Studio. A little tailored support can go a long way in helping you feel more confident and comfortable in your movement.
Knee Osteoarthritis FAQs
What are the common causes of knee osteoarthritis?
Knee osteoarthritis is most often caused by age-related cartilage wear, previous joint injuries, obesity that places extra stress on the knees, repetitive strain from physical activity, and genetic predisposition.
What symptoms indicate the presence of knee osteoarthritis?
The main symptoms include joint pain that worsens with activity, stiffness after periods of rest, swelling, reduced flexibility, a grating sensation, and sometimes bone spurs around the joint.
How is knee osteoarthritis diagnosed?
Doctors diagnose knee osteoarthritis through a physical exam, review of medical history, and imaging tests such as X-rays (to show cartilage loss and bone changes) or MRI scans for detailed joint evaluation.
What treatment options are available for knee osteoarthritis?
Treatments range from lifestyle changes and physiotherapy to medications such as NSAIDs, corticosteroid injections, and in severe cases, surgical procedures like knee replacement or arthroscopy.
Can lifestyle changes help manage knee osteoarthritis?
Yes, weight loss reduces joint strain, regular low-impact exercise strengthens muscles and improves mobility, a balanced diet supports joint health, and supportive devices such as braces or orthotics ease movement.
