Knee Osteoarthritis: How to Reduce Pain and Stay Active
- 9 hours ago
- 4 min read
Millions of people in the UK are living with osteoarthritis.
One of the most commonly affected joints is the knee, which can lead to ongoing knee pain, stiffness, and difficulty performing daily tasks. Knee osteoarthritis can feel incredibly frustrating but with the right approach and support, it's possible to manage your symptoms, stay active and continue doing the things that matter most to you.
In this article:
What is Knee Osteoarthritis?
Knee osteoarthritis is a degenerative joint condition that develops gradually over time, leading to changes in the structure of the knee joint and a loss of smooth movement. This happens as the cartilage that lines the joint gradually wears down and becomes less effective at cushioning the bones. Symptoms often include knee pain, stiffness after rest, swelling, and difficulty with everyday movements like walking, climbing the stairs, or getting up from a chair.
It’s commonly referred to as “wear and tear”, but it’s important to know that it can be managed with the right treatment.
How Does Knee Osteoarthritis Develop?
Knee osteoarthritis doesn’t have one single cause, it usually develops gradually over time due to a mix of factors that affect how much stress is placed through the joint.
These can include:
Age, with the condition becoming more common over 45 as joints naturally change over time
Previous knee injuries, which can increase the likelihood of changes developing later on
Carrying extra body weight, which increases the load going through the knee joint with everyday movement
Repetitive strain from work, sport or activity, particularly where the knee is under repeated stress
Muscle weakness around the knee, which can reduce support and stability around the joint
Finding Relief from Knee Osteoarthritis: Your Treatment Options
Physiotherapy for Knee Osteoarthritis
One of the most effective ways to manage knee osteoarthritis is through physiotherapy and targeted strength training.
By building strength in the muscles around the knee, particularly the quadriceps and hamstrings, you can reduce the amount of pressure placed on the joint. This not only helps to ease pain but also improves stability and confidence in movement.
A structured, progressive programme, tailored to you, is key. It’s not about being handed a standard sheet of exercises - it’s about finding your starting point and building your strength in a way that actually feels manageable.
Keeping Active with Knee Osteoarthritis
Staying active is one of the most important things you can do when managing knee osteoarthritis - and the good news is there are plenty of options to choose from.
Low-impact activities such as walking, cycling and swimming are great places to start, helping to reduce stiffness and keep the joint moving without overloading it. Practices like yoga or Pilates can also be really beneficial for improving flexibility, control and confidence in your movement.
The key is finding what works for you. Starting with what feels manageable and gradually building from there allows you to improve strength and movement over time. Many people find that the right kind of exercise actually reduces their symptoms and helps them feel more confident staying active.
Why Weight Management Matters
Carrying extra body weight increases the load going through the knee joint with every step, which can place additional stress on the joint and contribute to pain over time. The good news is that even small changes in weight can make a difference.
Over time, this can create a positive cycle - increased activity becomes more manageable, strength gradually improves, and small changes in body weight all work together to reduce pressure on the knee and make everyday movement feel easier.
Water-Based Exercise for Osteoarthritis
Water-based exercise can be a really effective and accessible way to stay active, especially if movement on land feels uncomfortable.
The natural buoyancy of the water supports your body, reducing stress on the joints while still allowing you to build strength, improve movement and stay active. It can feel much more manageable, particularly if pain has been limiting your confidence with exercise.
Many local leisure centres offer water-based classes or pool sessions, making this an easy option to get started with. It’s a great way to build things back up at your own pace while still getting the benefits of regular movement.
Pain Relief Options for Osteoarthritis
Alongside exercise and lifestyle changes, there are a range of options that can help manage pain and keep you moving comfortably.
These might include anti-inflammatory gels, oral medications or, in some cases, joint injections. Other approaches such as heat therapy, TENS or acupuncture can also be helpful, depending on what works best for you.
The key is finding the right combination of treatments to support your symptoms, so you can stay active and continue doing the things you enjoy.
Knee osteoarthritis can feel frustrating, but it doesn’t have to stop you doing the things you enjoy. With the right combination of physiotherapy, exercise, and lifestyle changes, most people can significantly reduce pain and improve how their knee feels day to day. If you’ve been diagnosed with knee osteoarthritis or have persistent knee pain, early physiotherapy can make a real difference.
You can find out more about our physiotherapy services here.
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