29/10/2025
Knee Osteoarthritis: When Everyday Movement Starts to Hurt
Do your knees ache when climbing stairs, getting up from a chair, or after sitting too long? 😣
You might be experiencing Knee Osteoarthritis (OA) — one of the most common joint problems affecting adults, especially after age 40.
What Is Knee Osteoarthritis?
Knee OA happens when the protective cartilage that cushions your knee bones starts to wear down over time.
As the cartilage thins out, bones rub against each other — causing:
• Pain or stiffness
• Swelling
• Grinding or “cracking” sounds
• Reduced flexibility
It’s often called “wear and tear arthritis,” but it’s not just aging — lifestyle, weight, and injury history also play big roles.
Common Risk Factors:
🔹 Age over 40
🔹 Previous knee injuries or surgeries
🔹 Being overweight
🔹 Repetitive stress from sports or work
🔹 Family history of arthritis
How Physiotherapy Can Help:
Physiotherapy is one of the most effective non-surgical treatments for knee OA.
Your therapist can help you:
• Strengthen supporting muscles (especially quadriceps and hamstrings)
• Improve joint mobility and balance
• Teach safe movement patterns to reduce pain
• Use modalities like ultrasound, IFT, TENS, or heat therapy
Regular low-impact exercises (like cycling, swimming, or walking) can make a big difference!
Self-Care Tips at Home:
✅ Maintain a healthy weight — even small reductions relieve pressure on knees
✅ Apply warm compresses to relax muscles
✅ Use supportive shoes
✅ Avoid prolonged sitting or standing
✅ Keep moving — “motion is lotion” for your joints!
💬 Let’s Talk!
Do your knees hurt while walking or exercising?
Drop your question below 👇 — and we’ll share some simple movement tips to protect your knees for life!
