How can physio help knee osteoarthritis?

Knee osteoarthritis (OA) frequently presents with pain, stiffness, and the inability to carry out day to day activities. An estimated 5.4 million people in the UK are affected by Osteoarthritis, making it a common condition at our clinic. Here we discuss the main causes, symptoms, and the ways in which we at First Line Physio can help!

Your knee joint is the largest in your body and consists of your thigh bone (Femur), shin bone (Tibia), and kneecap (Patella). Like all joints, it is surrounded by nerves, muscles, ligaments, and cartilage. Your knees are essential for bending, moving, and supporting your weight during various day to day activities such as walking, running, and jumping.

What is Osteoarthritis and how does it affect your knee?

In knee osteoarthritis, the tough tissue at the ends of your bones, known as articular cartilage, thins out or dehydrates over time. This cartilage, which usually helps your bones move smoothly,  breaks down in this condition. As a result, the bones in your knee joint can change shape , leading to pain, stiffness, and sometimes swelling.

Bony growths (osteophytes) may form on your bones, and the lining of your knee joint might become inflamed. While it is a progressive condition, various treatments can slow down the condition and relieve symptoms. In severe cases, surgery is an option.

What are the symptoms of knee osteoarthritis? 

• You may experience stiffness around the knee in the morning or when rising from a chair.

• There might be swelling or puffiness around your knee .

• There might be some audible clicking or grinding sounds with movement.

• There could be instances where your knee might temporarily lock up or give away.

What exercises can you do for knee osteoarthritis?

Engaging in physical activity is very important when dealing with osteoarthritis. Some people worry that exercising might make their symptoms worse, in actuality, it can help improve your pain and stiffness .

When you move your body, it makes your muscles and tendons stronger and it keeps your joint cartilage healthy. So, exercising regularly can make a big difference in how you feel if you have osteoarthritis.

There are three types of exercise you can try:

1. Stretching exercises

Quads stretch:

• Stand and hold onto the back of a chair for support.

• Reach back and grab your ankle with one hand, pulling your foot close to your bottom.

• Slowly pull on your ankle to bend your knee as far as you comfortably can.

• Stay in this position for 15 seconds, then return to standing.

• Perform 10 repetitions,  3 times a day.

Hamstring stretch:

• Place your heel firmly on a step while keeping your back straight and line up your chest with the leg that is stretched out in front of you.

• Gradually lean forward from your waist until you feel a gentle pull in the muscles at the back of your knee.

• Hold this stretch for 15 seconds on each side.  

• Perform 10 repetitions, 3 times a day.

2. Strengthening exercises

Step up step down

• While maintaining a straight back, step up using your right leg. Avoid pushing off with your left leg; instead, rely on the strength of your right leg.

• Lift your left leg onto the step, then step back down to your starting position, lowering the left leg first.

• Do 10 repetitions, once a day.

Double leg squats: 

• Start with feet shoulder width apart, toes slightly turned out.

• Lift your chest, distribute weight evenly, engage core, and push hips back into a squat.

• Pretend you are lowering yourself into a chair. Aim for a 90-degree knee bend.

• Do 10-15 repetitions, work up to 3 sets a day.

3. Aerobic/fitness exercises :

Aerobic exercises are activities that get your heart pumping and make you breathe harder. They're not only good for your heart health but can also do wonders if you're dealing with knee osteoarthritis. Some examples of aerobic exercises include cycling, walking, and swimming.

These types of exercises can really help reduce the pain in your knees because they trigger the release of natural pain-relieving chemicals in your body called endorphins. Additionally, doing aerobic activities strengthens your muscles, which is crucial for supporting your knees.

Aerobic exercise can also improve how well your joints move and keeps your knees stable and protected. This means you'll find it easier to move around, which can greatly improve your quality of life.

If you're working on managing your weight, aerobic exercises burn calories, which can reduce  the pressure on your knees. Apart from the physical benefits, these activities can also boost your mood and reduce stress, which is especially important if you're dealing with ongoing pain like knee osteoarthritis.

So, getting active can truly make a positive difference in how you feel and move, especially if you have knee troubles.

For individuals facing severe osteoarthritis, surgical interventions such as partial or full knee replacement are available. Following the procedure, rehabilitation and physiotherapy play a crucial role in ensuring optimal postoperative recovery.

How can we at First Line Physio help ?

Physiotherapy is essential for healthy knees. It helps by making the muscles around your knee stronger, which helps take some of the pressure off your knee joints and reduces pain. As experienced physiotherapists, we make custom plans for each person based on their needs and lifestyle.

We don't just give exercises; we also use hands-on techniques like sports massage, manual therapy, ultrasound, and acupuncture to ensure our treatments alleviate symptoms . Physiotherapy aids in restoring postoperative mobility, enhancing strength, alleviating discomfort, retraining walking patterns, managing scars, and potentially facilitating a return to sports activities.

This is absolutely not written to substitute medical advice and it is always important to see a qualified healthcare professional for a formal diagnosis. If any of the exercises cause pain during or after the exercise, discontinue and consult a physiotherapist.