Knee osteoarthritis (OA) is a common chronic condition Physiotherapists commonly come across in the older population that can cause pain, stiffness, and decreased mobility in the knee joint.

While there is no cure for knee osteoarthritis, there are many things that can be done to manage the symptoms and improve your quality of life. Here are some simple, general tips to help manage knee osteoarthritis:

Tip 1: Exercise regularly 

Yes - even though your knee may hurt when you load it, research has proven that exercise can help reduce pain, improve joint flexibility, and strengthen the muscles that support the knee joint. Low-impact activities such as walking, cycling, and swimming are ideal. 

Keeping the knee moving helps to encourage circulation through the knee, which helps lubricate and nourish the deep structures within your knee. 

A recent study by Weng et al 2023 (1) concluded that exercise was more effective than using anti inflammatory medications in the management of hip AND knee osteoarthritis, therefore exercise should remain a core therapy in the treatment of OA. 

Not sure which exercises are right for you? Reach out to us here and we’ll happily give you some guidance.

Tip 2: Maintain a healthy weight

Excess weight puts additional strain on the knee joint, which can worsen osteoarthritis symptoms. If your BMI is over 25, consider weight management strategies to help reduce load placed through your knee joint.

Tip 3: Use hot and cold therapy

Applying heat or cold to the knee can help reduce pain and stiffness. A warm shower or heating pad can be used to apply heat, while a cold compress or ice pack can help reduce inflammation. 

Some of our clients living with Knee OA like to use a heat pack prior to commencing their exercise regime, as it makes them feel more comfortable. 

Tip 4: Use assistive devices

Using assistive devices such as a walking stick, or knee braces can help reduce the strain on the knee joint and allow you to continue moving freely. 

It is best to be assessed by a health professional to see if using an assistive device is the right solution for you. 

Tip 5: Take medication as prescribed by your medical doctor

Prescription medications may be prescribed by a doctor to help manage more severe symptoms. Medications can be a helpful option for the right person, at the right time. 

Tip 6: Consider Physiotherapy

Physiotherapy can help improve joint mobility, reduce pain, and strengthen the muscles around the knee joint.

A study by Patterson B in 2022 (2) found that in those who are ‘at risk’ of developing OA, low knee extensor and flexor strength was a significant predictor for the development of Knee OA. 

Schedule a consult with us to devise a bespoke Physiotherapy Rehabilitation Program, targeted at managing your Knee Osteoarthritis for the best long term outcomes.

Tip 7: Eat a healthy diet

Eating a healthy, balanced diet can help reduce inflammation and improve overall health. Foods rich in antioxidants, such as fruits and vegetables, are particularly beneficial. Omega 3’s can be helpful too, and are best supplemented via deep sea fish oils. 

Remember to always consult with a healthcare professional for personalized advice on how to manage knee osteoarthritis.

Conclusion:

In reality, Knee Osteoarthritis, and OA of other joints in general, are complex, multifactorial conditions, and everyone will experience it in a unique way.

That’s the reason why we don’t suggest just one or two things to try, but rather look at a combination of possible factors (exercise, lifestyle, nutrition etc) to enhance, in order to reap the best results.

References: 

1: Wend et al (2023).Comparative efficacy of exercise therapy and oral non-steroidal anti-inflammatory drugs and paracetamol for knee or hip osteoarthritis: a network meta-analysis of randomised controlled trials. British Journal of Sports Medicine. 

 2: Patterson B et al (2022). Muscle strength and osteoarthritis of the knee: a systematic review and meta-analysis of longitudinal studies. 

About the Author 

Ryan Tan is our Clinical Director and Physiotherapist here at Physiologic Hong Kong. He’s had over 10 years of experience as a sports and musculoskeletal Physiotherapist, having looked after elite athletes such as the NZ Rugby 7’s team and more recently, some of Hong Kong’s top Trail Runners. His post graduate training in Advanced Lower Limb Rehabilitation alongside his Strength and Conditioning qualifications blends clinical expertise with exercise prescription to provide the best recovery journey for his clients, every step of the way.