Managing Knee Osteoarthritis
Knee osteoarthritis is a very common diagnosis. Common symptoms include decreased knee mobility, morning stiffness, and discomfort with activities like squatting, walking, and navigating stairs.
There are many common misconceptions regarding knee osteoarthritis. Here are a couple facts to consider:
There is no clear, linear association between degeneration of the joint (as seen in a radiograph/x-ray) and the pain a patient is experiencing. Therefore, imaging is not always necessary to determine the state of the knee joint in order to treat the knee.
Pain may be generated from several different structures in the knee including: bone marrow lesions, synovitis and inflammation, possible nerve sensitivities, and psychosocial factors (stress, perspectives on pain, previous injuries).
There are many ways to manage knee osteoarthritis to reduce your pain and improve your function significantly!
Improve knee mobility
The knee needs to move to improve circulation of fluid in the joint and reduce stiffness! Try performing heel slides and knee bending and straightening stretches to improve your knee mobility. To see significant changes, try holding the stretches for longer durations (2-3 minutes) several times during the day. Additionally, biking is a great way to promote knee mobility and health.
Prioritize exercise
The knees need to be loaded to be able to tolerate daily tasks! Squats, stair exercises, and lunges are a great way to build strength in the legs. Also consider balance activities like balancing on one foot and walking heel to toe. If it is difficult for you to find a variation that is pain free for you, a physical therapist can help to guide your exercise plan and progress you gradually!
Maintain a healthy weight
The knee can become irritable from increased load on the joint. Research demonstrates that a decrease in 5-10% of an individual’s body weight in those who have a higher BMI can result in improvements in symptoms. However, it’s important to note that diet AND exercise result in the most significant changes versus diet alone!
Other options to consider:
See a physical therapist to guide you treatment and provide hands on treatment such as joint mobilization, soft tissue mobilization, and dry needling. Dry Needling is often extremely effective at reducing muscular pain associated with arthritis symptoms
See a medical doctor to discuss a corticosteroid injection
Discuss the use of topical and oral NSAIDs to reduce pain
Consider removing foods that promote inflammation in the body (Deep fried foods, bread/pasta with white flour, red meat, processed food)
There are so many ways to manage knee pain conservatively. Reach out to BIM if you have questions or would like to schedule an appointment to eliminate your knee pain!
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.