Knee osteoarthritis: The most effective ways to manage knee pain
Knee osteoarthritis is one of the most common causes of knee pain in older adults — but the right treatment approach can make a significant difference to pain, mobility and independence.
Knee pain is one of the most common problems I see during home visits, particularly in older adults. One of the main causes is Knee Osteoarthritis, a condition that affects the joint cartilage and surrounding structures of the knee.
The good news is there are effective ways to manage symptoms and stay active. Research consistently shows that the right combination of exercise, education and lifestyle strategies can significantly reduce pain and improve daily function.
In this post, I’ll explain what knee osteoarthritis is and the best evidence-based approaches to managing it.
What is knee osteoarthritis?
Knee osteoarthritis is a condition where gradual changes occur within the knee joint over time. These changes can affect cartilage, bone, ligaments and the surrounding soft tissues.
Common symptoms include:
Knee pain during activity
Stiffness, especially in the morning
Knee swelling
Reduced ability to walk, squat or climb stairs
A feeling that the knee is unstable, weak, or may give way
Although osteoarthritis is often described as “wear and tear”, we now understand that it is a complex condition influenced by several factors, including activity levels, muscle strength, body weight, previous injuries and genetics.
Importantly, many people with osteoarthritis are able to stay active and manage their symptoms very successfully with the right approach.
The most effective treatments for knee osteoarthritis
According to guidelines from the National Institute for Health and Care Excellence, the first-line treatment for knee osteoarthritis is non-surgical management.
The key components include the following:
1. Exercise (The most important treatment)
Exercise is widely considered the most effective treatment for knee osteoarthritis.
Research shows that strengthening the muscles around the knee can help to:
Reduce pain
Improve joint stability
Increase mobility
Improve walking ability
Reduce the risk of future functional decline
The most beneficial exercises typically focus on strengthening:
Quadriceps (front of the thigh)
Hamstrings (back of the thigh)
Gluteal muscles (hips)
Below are a few simple strengthening exercises that are commonly recommended for knee osteoarthritis:
Sit-to-stand
Straight leg raises
Mini squats
Step-ups
Consistency is key. Performing strengthening exercises two to three times per week can make a significant difference to symptoms and overall function.
2. Staying active
Many people worry that activity might worsen arthritis, but in most cases the opposite is true.
Low-impact activities can help maintain joint health and reduce stiffness, including:
Walking
Cycling
Swimming
Strength training
Regular movement helps maintain joint lubrication, keeps muscles strong, and supports overall mobility.
3. Weight management
For individuals carrying excess weight, even modest weight loss can significantly reduce knee pain.
Research suggests that every kilogram of weight lost can reduce the load placed on the knee joint by roughly four kilograms during walking. Even small changes in weight can therefore make a meaningful difference to symptoms and mobility.
4. Education and self-management
Understanding the condition is an important part of managing knee osteoarthritis.
Key things people should know include:
Pain does not always mean damage
Flare-ups are common and usually temporary
Strengthening exercises are safe and beneficial
Activity levels should be increased gradually
Learning how to manage symptoms effectively can help people remain active, independent and confident in their movement.
5. When are other treatments needed?
In some cases, additional treatments may be considered, including:
Pain relief or anti-inflammatory medications (always speak to your Pharmacist or GP before starting new medication)
Steroid injections
Surgery (such as knee replacement)
However, these options are typically considered after exercise-based management has been tried first.
When to seek help
If knee pain is limiting your walking, exercise or daily activities, it may be helpful to speak with a physiotherapist.
A physiotherapy assessment can help to:
Identify the main contributors to your pain
Develop a personalised exercise programme
Improve strength and confidence in movement
Reduce the risk of falls
If you’re based in Bristol, I offer home visit physiotherapy for knee pain. Why not get in touch using the details on my contact page.
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