At Healx Physio & Rehab, we are dedicated to helping individuals manage pain and improve mobility through personalized physiotherapy treatments. Knee osteoarthritis (OA) is a common condition that can make daily activities difficult, but many people find relief through physiotherapy, exercise, and natural approaches. Our team is here to guide you through effective, non-surgical treatments to help you move better and feel better.
Physiotherapy and Exercise
One of the best ways to manage knee OA is to strengthen the muscles around the knee. Stronger muscles provide better support, reducing stress on the joint and improving mobility. A physiotherapist at Healx Physio & Rehab can design a personalized exercise program to help with pain relief and movement.
Simple Exercises for Knee OA
- Leg Raises: Sit in a chair, extend one leg, hold for five seconds, then lower it slowly. This strengthens the thigh muscles that support your knee.
- Step-Ups: Step onto a low platform or step, then step back down. This helps with balance and leg strength.
- Seated Knee Bends: Sit on a chair, bend your knee as much as possible, then straighten it again. This helps with flexibility.
Water-based exercises (hydrotherapy) are also great for knee OA because they reduce pressure on the joints while allowing for movement and strengthening.
Weight Management
Maintaining a healthy weight is key to reducing knee pain. Excess weight puts added pressure on the knee joint, which can speed up cartilage breakdown. Even a small weight loss can improve symptoms and help slow down the progression of OA. A dietitian can provide guidance on healthy eating and weight management strategies.
Natural Remedies and Lifestyle Adjustments
Many people explore natural remedies to help manage OA symptoms. Some approaches include:
- Knee Braces and Supports: Wearing a knee brace can help stabilize the joint and provide pain relief, especially in colder months.
- Hot and Cold Therapy: Applying heat can help relax stiff muscles, while ice packs can reduce swelling after activity.
- Massage and Manual Therapy: Gentle massage or hands-on therapy from a physiotherapist at Healx Physio & Rehab can help improve circulation, reduce stiffness, and relieve muscle tension around the knee.
- Acupuncture: Some people find acupuncture helpful in managing knee pain, although results can vary.
- Supplements: While many natural supplements claim to relieve OA symptoms, scientific evidence is mixed. Some people find relief from glucosamine and chondroitin, but results vary from person to person. It’s best to discuss these options with a healthcare provider.
Staying Active and Moving Well
Regular movement is essential for joint health. While it’s important to avoid activities that cause excessive strain, gentle movement like walking, swimming, and cycling can help keep the joints flexible and reduce stiffness.