Knee osteoarthritis is a very common condition. People with knee osteoarthritis often experience decreased knee mobility, morning stiffness, and pain with activities such as squatting, walking, and using stairs.
There are several misconceptions surrounding knee osteoarthritis. Understanding the facts can help guide more effective treatment decisions.
Important Facts About Knee Osteoarthritis
There is no clear, linear relationship between joint degeneration seen on imaging (such as X-rays) and the amount of pain a person experiences. Because of this, imaging is not always necessary to determine how the knee should be treated.
Pain can come from multiple structures within and around the knee, including bone marrow lesions, joint inflammation (synovitis), nerve sensitivity, and psychosocial factors such as stress, fear of movement, and previous injury experiences.
The good news: many effective, conservative strategies can reduce pain and significantly improve function.
Improve Knee Mobility
Movement helps circulate joint fluid and reduce stiffness. Regular knee motion supports joint health and comfort.
Helpful exercises include heel slides and repeated knee bending and straightening. Holding gentle stretches for longer durations—about 2–3 minutes—several times per day can improve mobility. Cycling is another excellent option to keep the knee moving with minimal joint stress.
Prioritize Strength and Exercise
The knee needs to tolerate load in order to handle daily activities. Strengthening exercises such as squats, step-ups, and lunges help build the muscles that support the joint.
Balance training also plays an important role. Exercises like single-leg standing or heel-to-toe walking improve joint stability and control. If pain makes exercise difficult, a physical therapist can help modify movements and gradually progress your program.
Maintain a Healthy Body Weight
Increased load on the knee can contribute to irritation and pain. Research shows that reducing body weight by as little as 5–10% in individuals with a higher BMI can lead to meaningful improvements in knee symptoms.
The greatest benefits come from combining dietary changes with exercise rather than relying on diet alone.
Additional Treatment Options to Consider
Working with a physical therapist for individualized exercise, joint mobilization, soft tissue work, and dry needling
Dry needling, which can be especially effective for reducing muscle-related pain associated with arthritis
Consulting a medical provider about corticosteroid injections
Discussing topical or oral NSAIDs for pain management
Reducing foods that promote inflammation, such as deep-fried foods, refined white flour products, red meat, and processed foods
Knee osteoarthritis does not mean you have to live with ongoing pain or limited activity. Many people successfully manage symptoms with conservative care.
If you have questions or want guidance with managing knee pain, reach out to Breathe In Motion to schedule an appointment.
RESOURCES:
Conley B, Bunzli S, Bullen J, et al. Core recommendations for osteoarthritis care: a systematic review of clinical practice guidelines. Arthritis Care Res (Hoboken). 2023;75(9):1897-1907.
Lin I, Wiles L, Waller R, et al. What does best practice care for musculoskeletal pain look like? Eleven consistent recommendations from high-quality clinical practice guidelines: systematic review. Br J Sports Med. 2020;54(2):79-86.
