Knee osteoarthritis (arthrosis) is common — but that doesn’t mean your knee is “worn out.” Current research shows the knee is living tissue that benefits from and tolerates load. Pain in osteoarthritis isn’t caused only by cartilage damage; nervous system sensitization, muscle strength and beliefs about the knee’s resilience also play a role. Modern care focuses on restoring function and reducing protective tension.
Knee osteoarthritis is a fairly common condition among older adults. In adults, wear and tear of the knee is the most common cause of knee pain. Risk factors include excess weight, knee injuries, heavy physical work and genetics. The official medical name is arthrosis, and it develops slowly over decades. It’s the world’s most common joint disease and will affect many of us at some point.
As osteoarthritis develops in the knee over the years, it affects the structures surrounding the joint as well. Many people with knee pain know how it interferes with daily life and can even make walking or hobbies difficult. Early on, knee pain may be occasional and mild, so it’s worth addressing as soon as possible. In later stages the wear can cause thickening of the joint as extra bone growth forms around it. The knee may then swell and ache at night, especially after heavier activity.
If knee pain persists, it weakens the muscles of the affected leg. You may visibly notice the painful leg becoming thinner compared with the healthy one. Muscle loss is usually most apparent in the front thigh (quadriceps) and later can also occur in the glutes, hamstrings and calves.
There’s no cure for knee osteoarthritis, but symptoms and quality of life can be improved by reducing risk factors that worsen the condition. It’s never too late to adjust your lifestyle — even small changes can lead to big improvements.
What are the symptoms of knee osteoarthritis?
Knee osteoarthritis shows up in different ways depending on how advanced it is. The most common symptom is knee pain. You may also hear noises when moving the joint, like grinding or clicking. Osteoarthritis can stiffen the knee’s range of motion, and extreme positions of the joint often cause sharp discomfort. In more advanced cases the knee won’t fully straighten or bend — getting into a full squat can be impossible and sitting on your heels becomes difficult. Playing on the floor with kids can be painful.
Symptoms often come and go; a flare-up may be followed by a long symptom‑free period. As the cartilage weakens, the knee may no longer tolerate activities it used to, and it becomes more easily irritated. Pain linked to exercise can be felt during the activity or appear later, for example the next morning.
First signs of osteoarthritis often show up in the morning when you take your first steps. The pain may ease during morning routines and the rest of the day can pass with little discomfort. Morning knee pain and stiffness can therefore be a sign of osteoarthritis. Start rehabilitation right away so you can keep your quality of life high despite early osteoarthritis.
What are the key elements of rehabilitating a worn knee?
There are many lifestyle steps that can ease knee pain. Exercise — especially strength training — plays an important role. It’s crucial to keep using the knee despite the pain. Put bluntly: the worst thing you can do for your knee is stay on the couch. Start strengthening your legs, particularly the thigh muscles, right away. A knee with osteoarthritis often tolerates strength exercises quite well when they’re done intelligently.
As a rule, no form of exercise is completely off-limits — the key is finding activities that suit you and help your knee function. Walking or running may be too much for some people, but not for everyone. Good alternatives to walking include swimming, water walking, or cycling. The worst option for osteoarthritis is doing nothing at all, since the remaining cartilage in the knee benefits from the mechanical load that movement provides.
Which exercises should you start doing?
Strengthening the legs is the key. There are suitable options for everyone, whether at the gym or at home. It’s important to begin resistance training gently — start with simple bodyweight exercises or light added loads. After the initial phase, you can gradually increase intensity over a few weeks by raising the resistance. If you’re unsure where to begin or how to progress, see a professional experienced in knee osteoarthritis rehabilitation.
Many people with knee pain don’t know how or don’t feel confident to start exercising on their own. Every case of knee pain is unique, which can make choosing the right exercises difficult. You need to know which movements to do, what loads to start with, and how to progress.
Don’t wait too long if you’re dealing with knee pain
Over my 30+ year career I’ve rehabilitated hundreds of clients with knee pain. Don’t spend too long wondering what to do. Get in touch and I’ll design a program and guide you through exercises to help ease your knee pain. You’re warmly welcome to my clinic in Metsälä — book an appointment via this link.
About the author
Jerry Ketola is an osteopath from Helsinki and holds a Master’s degree in health sciences. He has over 30 years’ experience treating and rehabilitating musculoskeletal problems, with a special focus on back pain. He is the author of the nonfiction book Selkäkipu ja mielen voima (Otava 2017). Jerry combines hands-on therapy with active rehabilitation and goal-oriented personal training in his work.
Book an appointment for knee assessment and rehabilitation here.
Thanks for reading my blog. If you liked the article, feel free to share it with someone who might be interested in knee osteoarthritis and its rehabilitation.
Also read my related piece on the Finnish Arthritis Association’s site here >> “Knee osteoarthritis – is it OK to stay active? and Osteoarthritis: The knee isn’t broken – exercise and rehab help you stay active.
Best regards,
Jerry
Osteopath, Personal Trainer
