Navigating Knee Arthritis: Practical Tips for Management
February 2024
Knee arthritis is a common condition that affects millions of people worldwide, causing pain, stiffness, and reduced mobility in the knee
joint. This chronic condition can significantly impact daily activities and quality of life.
Living with knee arthritis can present challenges, from discomfort and stiffness to limitations in mobility. However, with proactive
management strategies, people may effectively reduce symptoms and improve their quality of life.
In this article, we'll explore the symptoms, causes, and treatment options for knee arthritis, as well as practical tips for managing knee
pain:
Symptoms of Knee Arthritis
Knee arthritis typically has these following symptoms:
#1. Pain: Persistent pain in and around the knee joint, especially during
movement or weight-bearing activities.
#2. Stiffness: Difficulty bending or straightening the knee, particularly after
periods of inactivity or prolonged sitting.
#3. Swelling: Inflammation and swelling around the knee joint, often accompanied
by warmth and tenderness.
#4. Limited Range of Motion: Reduced flexibility and range of motion in the knee
joint, making it challenging to perform certain movements.
#5. Joint Deformity: Over time, knee arthritis may lead to joint deformity, such
as bone spurs or visible changes in the shape of the knee. You may even find changes in the way you walk due to the pain, which can
lead to pain in other joints such as the ankle and feet.
Causes of Knee Arthritis
Several factors can contribute to the development of knee arthritis including:
#1. Age: The risk of knee arthritis increases with age, as wear and tear on the joint
over time can lead to cartilage degeneration.
#2. Obesity: Excess weight places added stress on the knee joint, which can
increase the rate of cartilage breakdown and the risk of arthritis.
#3. Joint Injury: Previous knee injuries, such as fractures or ligament tears,
may predispose people to develop arthritis later in life.
#4. Genetics: Family history and genetics may play a role in the development of knee
arthritis, with certain genetic factors influencing cartilage health and joint function.
#5. Lifestyle factors: Factors such as occupation, heavy contact sports
participation, and repetitive stress on the knee joint can contribute to the onset of arthritis.
Practical Tips for Managing Knee Arthritis:
#1. Stay Active
While it may seem counterintuitive, regular physical activity is important for maintaining joint function and reducing stiffness.
Low-impact exercises such as walking, swimming, and cycling can help strengthen the muscles around the knee joint and improve
flexibility.
For more information, read our article on Walking
and Arthritis.
#2. Maintain a Healthy Weight
Excess weight puts added stress on the knee joints, worsening arthritis symptoms. By maintaining a healthy weight through a balanced
diet and regular exercise, it can reduce pressure on the knee joints and reduce discomfort.
For more information, read our article on Weight
and Arthritis.
#3. Use Assistive Devices
Assistive devices such as canes, braces, or orthotic shoe inserts can provide additional support and stability to the knee joint, reducing
strain and discomfort during daily activities.
For more information, read our article on Assistive
Devices for Arthritis.
#4. Practice Joint Protection
Implementing joint protection techniques can help minimise stress on the knee joints. This includes avoiding repetitive movements that
worsen symptoms, using proper body mechanics when lifting or bending, and pacing activities to prevent overexertion.
For more information, read our article on The
Power of Pacing for Arthritis Management.
#5. Apply Hot or Cold Therapy
Alternating between hot and cold therapy can help reduce pain and inflammation associated with knee arthritis. Applying a heating pad
or warm compress can soothe stiff joints, while cold packs can help reduce swelling and discomfort.
For more information, read our article on Hot
and Cold Therapies.
#6. Try Low-Impact Exercises
Engaging in low-impact exercises such as yoga, tai chi, or Pilates can improve joint flexibility, balance, and strength without putting
undue strain on the knees.
For more information, read our article on Tips
for Warming Up and Stretching.
#7. Consider Physical Therapy
Working with a physical therapist, such as an exercise physiologist or physiotherapist, can provide personalised exercise programs and
techniques to improve knee function, reduce pain, and improve mobility.
For more information, read our article on How
an Exercise Physiologist Can Help You.
#8. Manage Stress
Stress can worsen arthritis symptoms by triggering inflammation and tension in the body. Incorporating stress-reducing activities such
as mindfulness meditation, deep breathing exercises, or hobbies may help reduce symptoms and improve overall wellbeing.
For more information, read our article on Mindfulness
and Arthritis.
#9. Optimise Sleep
Quality sleep is important for managing arthritis symptoms and promoting overall health. Creating a relaxing bedtime routine,
maintaining a comfortable sleep environment, and practicing good sleep hygiene may help people with knee arthritis get the rest they
need.
For more information, read our article on Sleep
Hygiene and Arthritis.
#10. Stay Informed and Seek Support
Educating oneself about knee arthritis and available treatment options can empower people to make informed decisions about their
health. Seeking support from healthcare professionals, support groups, or loved ones can provide valuable encouragement and guidance along
the journey of managing knee arthritis.
For more information, read our article on Support
for Mental Wellbeing.
Knee arthritis is a chronic condition that can significantly impact daily life, but with proper management and treatment, people can
effectively reduce symptoms and improve joint function.
By understanding the symptoms, causes, and treatment options for knee arthritis, people can take proactive steps to manage their
condition and maintain a better quality of life despite living with arthritis in the knee joint.
How Arthritis Queensland can help
JOIN OUR 12-WEEK ONLINE 'ARTHRITIS MOVES' EXERCISE PROGRAM.
Always talk to your doctor and/or health professional before starting an exercise program. A physiotherapist or exercise physiologist
can suggest safe exercises and make sure you are doing your exercises correctly.
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