Everything You Need to Know About Osteoarthritis

What is Knee Arthritis (Osteoarthritis)?

Osteoarthritis (OA) is a degenerative joint condition where the cartilage that cushions your joints gradually wears down. This leads to the bones rubbing against each other, causing pain, stiffness, swelling, and reduced movement. It most commonly affects the knees, hips, hands, and spine.

An analogy…

Think of cartilage like the rubber padding on the soles of your shoes. Over time, with constant use, that padding wears away, and you start feeling the hard ground beneath. That’s what happens inside your joints when you have osteoarthritis. The protective layer wears out, and the bones start to grind.

What are other names that osteoarthritis can be called?

Knee Osteoarthritis
Degenerative Joint Disease
Wear-and-Tear Arthritis
Degeneration of the knee

What causes osteoarthritis?

Ageing
Previous joint injuries (e.g. sprains, fractures, surgeries)
Overuse or repetitive stress on a joint
Obesity, which increases load on joints
Genetics
Poor joint alignment or muscle weakness
Other joint diseases like rheumatoid arthritis or gout

What are the signs and symptoms of osteoarthritis?

Joint pain, especially after activity or at the end of the day
Stiffness, particularly in the morning or after resting
Swelling around the joint
Reduced range of motion
Grating, clicking, or popping sounds with movement
Tenderness when pressing on the joint
In advanced cases: joint deformity or instability

What tests are used to diagnose osteoarthritis?

Physical examination: Checks joint movement, tenderness, and swelling.

X-rays: Show joint space narrowing, bone spurs, and cartilage loss.

How long does osteoarthritis take to heal?

Osteoarthritis is a chronic, long-term condition that does not “heal” completely, but symptoms can be managed and improved. With proper treatment and lifestyle changes, people can reduce pain and stay active. Flare-ups can settle in a few days to weeks with treatment. Managing it well can prevent it from getting worse over time

How does osteoarthritis happen?

Osteoarthritis happens when cartilage in the joint breaks down over time, usually due to repeated stress, injury, or ageing. The bone underneath may thicken or form bone spurs, and the joint space narrows. This causes inflammation, stiffness, and pain, especially with movement or weight-bearing.

What treatment can help osteoarthritis?

Exercise therapy
Manual therapy: massage, joint mobilisation, and stretching
Heat or ice packs to ease pain and stiffness
Corticosteroid or hyaluronic acid injections
Assistive devices like braces, orthotics, or walking aids
Joint replacement surgery in advanced cases when other treatments fail

What exercises or stretches can I do for osteoarthritis?

Low-impact aerobic activity (e.g. walking, cycling, swimming)
Strength training for surrounding muscles (e.g. quads, glutes)
Range-of-motion exercises (e.g. knee bends, hip circles)
Balance and stability training
Stretching tight areas, such as hamstrings, calves, or hip flexors
Pilates

What products can help with osteoarthritis?

Hamstring stretch in stand

Place the foot of your affected leg onto a chair or step.
Keep your knee straight and foot pointing ahead.
Keeping your back straight, tip forwards from your hips, pushing your buttocks out behind you until you feel a stretch down the back of your thigh.
Hold this position.

Step up

Stand facing a step.
Place your affected leg up on the step.
Step up bringing your other leg onto the step and then step back down to the start position using the same leg.
Make sure your knee travels forwards over your toes during this exercise.
Your affected leg will stay on the step throughout this exercise.

Heel raise

Stand up straight next to a wall or supporting surface.
Keep your knees straight, and then raise up onto your tip toes.
Slowly lower your heel back down.
To make this more fun you could try putting toys onto a high shelf, or placing stickers onto a paper that is taped onto the wall.

Static quadriceps

Sit upright on your bed or the floor, with your legs out straight in front of you.
Point your toes directly up to the ceiling.
Tighten your thigh muscle, pushing the back of your knee down into the floor.
You should be able to see the muscle tensing.
Relax and repeat.