🦵 Knee Osteoarthritis: Why Your Knees Hurt (and What Physiotherapy Can Do About It)

What Is Knee Osteoarthritis?

Knee OA is a degenerative condition where the cartilage in your knee joint wears down, causing pain, stiffness, and inflammation. Think of your knee as a shock absorber: healthy knees glide smoothly; OA knees act like a rusty hinge that creaks and grinds.

Common Symptoms (That Physio Can Help With)

• Pain with movement
• Morning stiffness that eases with activity
• Swelling and cracking sounds
• Weakness or instability

Why Physiotherapy Works (When Rest Doesn't)

The myth: "If it hurts, I should stop moving." But the right movement relieves pain and slows OA. Physio helps you:

• Strengthen supporting muscles (quads, hamstrings, glutes)
• Improve flexibility and reduce stiffness
• Correct movement patterns
• Reduce swelling, boost circulation
• Regain body confidence

5 Physio-Approved Exercises

1. Straight Leg Raise: Lie back, lift straight leg, hold 5s, lower slowly (10 reps, 2–3 sets)
2. Wall Slides: Slide down wall to mini squat, hold 5–10s, return (8–10 reps)
3. Seated Knee Extensions: Sit, straighten knee slowly, hold 3–5s, lower (10–12 reps/leg)
4. Glute Bridges: Lie back, lift hips off floor, squeeze glutes, hold 3s, lower (10 reps)
5. Step-Ups: Step onto low platform, step down slowly (10 reps/leg)

Always check with your physio before starting new exercises.

Tips for Progress Between Physio Sessions

• Walk daily — even 10 minutes helps
• Ice after activity to reduce swelling
• Use brace/tape if advised
• Eat joint-friendly foods (omega-3s, anti-inflammatory)
• Manage weight — every kilo lost = 4x less knee pressure

Ask Yourself…

• Do you avoid stairs or long walks due to knee pain?
• Does your knee feel weak or unstable?
• Are you stuck even after doing “the right things”?

If yes, it's time for a tailored physio plan — not generic workouts.

Real Talk from a Physio Perspective

The goal: not just “less pain," but regaining the confidence for activities you love. While OA can’t be reversed, physio can:

• Delay or avoid surgery
• Reduce flare-ups
• Keep you active and independent

Take the First Step — Literally

• Don’t wait for unbearable pain — start small and be consistent
• Ask your therapist to check your gait, exercises, or form

Final Thought

Knee OA doesn’t mean your active life is over. With the right physio support and daily action, you can regain control — one strong step at a time.