Do you experience knee pain when walking, climbing stairs, standing for long periods or getting up from a chair? Does your knee feel stiff after sitting for some time? These symptoms may be associated with knee osteoarthritis, a common joint condition that can affect mobility and everyday activities.
Knee discomfort can gradually change how you move. You may find yourself avoiding walks, reducing physical activity or struggling with tasks that were previously easy.
Although knee osteoarthritis cannot currently be reversed, there are effective ways to manage its symptoms and maintain joint function. Exercise, appropriate activity modifications and physiotherapy can play an important role in helping people stay active.
What Is Knee Osteoarthritis?
Knee osteoarthritis is a condition involving changes in the tissues of the knee joint. It affects the joint cartilage, underlying bone and surrounding structures.
Healthy knee cartilage helps the joint surfaces move smoothly against each other. With osteoarthritis, changes can occur in the cartilage, bone and other joint tissues, sometimes resulting in pain, stiffness and reduced movement.
Osteoarthritis is not simply a result of ageing. It can be influenced by several factors, including previous injuries, genetics, body weight and long-term joint loading.
7 Common Symptoms of Knee Osteoarthritis
Symptoms vary between individuals and may change over time. Some common signs include:
1. Knee Pain During Movement
Pain may occur when walking, climbing stairs, standing up or performing activities that place pressure on the knee joint.
2. Joint Stiffness
Your knee may feel stiff after waking up or sitting for an extended period. Movement may gradually become easier as you get active.
3. Swelling Around the Knee
Some people experience swelling around the joint. This may be related to irritation or fluid accumulation within the knee.
4. Reduced Range of Movement
Bending or straightening the knee may become more difficult, affecting activities such as squatting, kneeling and climbing stairs.
5. Clicking or Grinding Sensations
You may notice clicking, cracking or grinding sensations when moving your knee. These sounds are not necessarily a sign of serious damage, particularly when they are not accompanied by pain or swelling.
6. Reduced Muscle Strength
Pain and reduced activity can contribute to weakness in the muscles surrounding the knee, particularly the quadriceps and hip muscles.
7. Difficulty With Daily Activities
Walking longer distances, getting out of a chair, gardening and completing household tasks may become more challenging.
What Causes Knee Osteoarthritis?
Knee osteoarthritis usually develops through a combination of factors rather than one specific cause.
Common contributing factors include:
- Ageing: The likelihood of developing osteoarthritis increases with age, although it is not an inevitable part of getting older.
- Previous knee injuries: Injuries involving ligaments, cartilage or the joint may increase the risk of developing osteoarthritis later.
- Genetics: Family history can influence a person’s likelihood of developing the condition.
- Body weight: Higher body weight can increase mechanical loading through the knee joint.
- Repetitive joint loading: Certain occupational or sporting activities may place repeated stress on the knee.
- Muscle weakness: Reduced strength around the knee and hip may affect movement and the way forces are managed during activity.
7 Effective Ways to Manage Knee Osteoarthritis
Managing knee osteoarthritis involves maintaining movement, building strength and finding ways to perform daily activities comfortably.
1. Stay Physically Active
Regular physical activity is one of the most important ways to manage knee osteoarthritis. Avoiding all movement because of pain can contribute to muscle weakness and reduced fitness.
Activities such as comfortable walking, swimming and stationary cycling may help maintain mobility. Choose activities that suit your current ability and gradually increase the duration or intensity.
2. Strengthen the Muscles Around Your Knee
Strong muscles around the knee and hip help support movement and improve your ability to perform everyday tasks.
A suitable exercise programme may include:
- Seated knee extensions.
- Sit-to-stand exercises.
- Supported mini squats.
- Straight-leg raises.
- Hip strengthening exercises.
Start with an appropriate level of resistance and progress gradually. A physiotherapist can help select exercises based on your symptoms and strength.
3. Maintain a Healthy Body Weight
For people living with higher body weight, gradual and sustainable weight management may help reduce the mechanical load placed on the knee joint.
Combining suitable physical activity with balanced nutrition may support joint health and overall wellbeing. Any weight-management plan should be realistic and appropriate for your individual circumstances.
4. Improve Flexibility and Joint Movement
Gentle mobility exercises may help maintain comfortable knee movement and reduce stiffness.
Your exercise programme may include gentle knee bends, heel slides and appropriate quadriceps or hamstring stretches.
Avoid forcing the knee into painful positions. Exercises should be adjusted to your comfort and physical ability.
5. Choose Suitable Low-Impact Activities
Low-impact activities can help you stay active while managing discomfort.
Consider options such as:
- Swimming or water-based exercise.
- Stationary cycling.
- Comfortable walking on suitable surfaces.
- Supervised strengthening exercises.
You do not need to avoid every activity that involves your knees. The aim is to find a manageable level of movement and build your tolerance over time.
6. Make Everyday Activities Easier
Small changes to your daily routine may help reduce unnecessary discomfort.
- Use a supportive chair with a suitable seat height.
- Take regular movement breaks if sitting for long periods.
- Use handrails when climbing stairs if needed.
- Wear comfortable footwear suitable for your activities.
- Break demanding household tasks into manageable sessions.
7. Consider Professional Physiotherapy
Physiotherapy can help people with knee osteoarthritis improve strength, movement and confidence with daily activities.
A physiotherapist can assess your knee movement, muscle strength, walking pattern and functional limitations before recommending an appropriate treatment plan.
Treatment may include:
- Individualised knee and hip strengthening exercises.
- Balance and functional movement training.
- Mobility exercises.
- Walking and activity guidance.
- Advice on managing flare-ups.
- Progressive exercise planning.
The goal is to help you remain active, improve physical function and manage symptoms over time.
How Can Physiotherapy Help Knee Osteoarthritis?
Physiotherapy focuses on improving your ability to move comfortably and manage the physical demands of everyday life.
Rather than using the same programme for everyone, a physiotherapist can tailor exercises and advice to your current symptoms, physical ability and personal goals.
A structured physiotherapy programme may help you:
- Improve quadriceps and hip muscle strength.
- Maintain knee flexibility and movement.
- Improve balance and walking ability.
- Build confidence with everyday activities.
- Manage changes in pain and stiffness.
- Maintain independence and physical activity.
Exercise is an important part of osteoarthritis management, but the right programme should be adapted to each individual.
What Happens During a Knee Osteoarthritis Flare-Up?
Some people experience periods when their knee becomes more painful, stiff or swollen than usual. These periods are often described as flare-ups.
Flare-ups may occur after an increase in physical activity, changes in routine or other contributing factors. Their causes can vary.
During a flare-up, consider the following strategies:
- Temporarily reduce activities that significantly increase your symptoms.
- Continue gentle movement if comfortable.
- Break longer activities into shorter sessions.
- Return to your usual exercise routine gradually as symptoms settle.
- Seek professional advice if pain or swelling is significant or persistent.
Do not assume that every episode of knee pain is an osteoarthritis flare-up. A new or unusually severe episode should be assessed appropriately.
When Should You See a Physiotherapist?
Consider arranging an assessment if:
- Knee pain is affecting your walking or daily activities.
- You experience regular stiffness or swelling.
- You have difficulty climbing stairs or standing from a chair.
- Your knee strength or movement is decreasing.
- You are avoiding exercise because of discomfort.
- You need guidance on choosing appropriate exercises.
Seek prompt medical assessment if your knee becomes suddenly very painful, hot or significantly swollen, particularly if you have a fever. Also seek urgent assessment after a significant injury or if you cannot bear weight on the affected leg.
Frequently Asked Questions About Knee Osteoarthritis
1. Can knee osteoarthritis be cured?
There is currently no cure that reverses knee osteoarthritis. However, many people can manage symptoms and improve their mobility through exercise, appropriate treatment and lifestyle adjustments.
2. Is walking good for knee osteoarthritis?
Walking can be beneficial for many people with knee osteoarthritis. Start with a comfortable distance and gradually increase your activity as your tolerance improves. Adjust your routine if walking significantly aggravates your symptoms.
3. Should I avoid exercise if I have knee osteoarthritis?
No. Appropriate exercise is generally an important part of managing knee osteoarthritis. Strengthening and low-impact activities can help maintain muscle function and mobility. Choose exercises that suit your symptoms and ability.
4. Does knee osteoarthritis always get worse?
Not necessarily. Symptoms and changes in joint structure vary between individuals. Some people experience relatively stable symptoms, while others notice changes over time.
5. Can physiotherapy help with knee osteoarthritis?
Yes. Physiotherapy can help improve muscle strength, joint movement, balance and functional ability. It can also provide guidance on managing symptoms and maintaining physical activity.
6. Why does my knee hurt after sitting for a long time?
Some people with knee osteoarthritis experience stiffness and discomfort after periods of inactivity. Gentle movement may help ease this sensation.
7. Can I continue climbing stairs with knee osteoarthritis?
Many people can continue climbing stairs, although it may be uncomfortable during certain periods. Strengthening exercises, suitable pacing and using handrails where needed may help make stair climbing easier.
Keep Moving Towards Better Knee Health
Knee osteoarthritis does not mean you have to give up an active lifestyle. With appropriate management, many people can continue enjoying walking, exercise and everyday activities.
Understanding your symptoms, maintaining suitable physical activity and following a personalised strengthening programme can make a meaningful difference to your mobility and confidence.
If knee pain or stiffness is affecting your routine, PAX Physiotherapy in Modbury North, Adelaide, can help assess your movement and discuss suitable physiotherapy options.
Contact our team to arrange an appointment.
PAX Physiotherapy
Unit 2, 438 Montague Road, Modbury North SA 5092
Phone: 08 8333 8333
Mobile: 0499 999 636
Email: admin@paxphysiotherapy.com.au
Website: PAX Physiotherapy
Disclaimer: This article provides general health information and is not a substitute for individual medical advice, diagnosis or treatment. Consult an appropriately qualified healthcare professional about your symptoms.
