​Information provided by the Department of Orthopaedic Surgery at Singapore General Hospital (SGH), a member of the SingHealth group.

What can I do to manage knee osteoarthritis (OA knee)?

There is no scientifically proven method of stopping the progression of knee osteoarthritis (OA knee) as it is a degenerative condition that tends to progress as one ages. 

However, this does not mean that pain will worsen as you age. There are proven methods to manage knee joint pain.

The best way to reduce pain from knee osteoarthritis (OA knee) is to achieve a balance between activity and inactivity.

1. Balance between activity and inactivity

  • If you are not used to exercising, start with low-impact activities such as walking on flat ground, pool-based exercises such as walking in the swimming pool and stationary bicycling. These activities will help to gradually improve your mobility and strength.

  • Avoid prolonged periods of sitting; be mindful to get up and move around regularly.

  • Do thigh strengthening exercises to strengthen the muscles around your thighs to keep your knees stable. Try these strengthening exercises at home.

  • Avoid sudden increases in activity or vigorous activities that you are not comfortable with. Increase the intensity of your workouts gradually.

  • Do warm-up/cool-down before and after activities

  • Stop if your knees hurt

2. Maintain a healthy weight

If you are overweight, losing 5-10% of your body weight may help to reduce pain and the load on your knees. 

Exercising regularly and having a well-balanced diet can help you maintain your ideal weight. To know the ideal BMI for Asians, see here.

3. Stretch

Gentle stretching helps to maintain knee flexibility and a full range of motion. Make it a habit to stretch before and after exercise. Here are simple stretching exercises to try.

For more advice on knee pain and knee osteoarthritis, watch this video!

 


4. Reduce excessive loading forces across the knee, commonly termed ‘activity modification’

  • Take regular sitting breaks between walking when necessary.

  • Take regular breaks when doing housework.

  • Wear supportive footwear when exercising.

  • Avoid excessive high-impact activities like running or jumping if they cause discomfort.

5. Go for physiotherapy

There is strong scientific evidence that exercise relieves pain in the long-term and improves function in patients with knee osteoarthritis (OA knee). 

A physiotherapist will perform a thorough assessment and guide you to strengthen your muscles and improve your flexibility so that you can move better with less pain.

6. Medications

Your doctor may prescribe medications to treat your osteoarthritis condition. Two types of medication are commonly used for OA knee: symptomatic medications and/or supplements.

  1. Symptomatic medications include pain-relieving tablets, topical gels, and plasters to be applied to the knee.

  2. Supplements include glucosamine or collagen-based tablets.

How effective are supplements?

Glucosamine, chondroitin and MSM (Methylsulfonylmethane) are commonly prescribed supplements that help to maintain cartilage health. They come as both dietary supplements as well as topical treatments (creams and gels). 

Efficacy may differ from patient to patient; it tends to work better in patients with mild to moderate osteoarthritis.

Talk to your doctor about the pros and cons of treatment via medications for osteoarthritis.

7. Prevent minor knee injury from becoming more severe

  • If you strain your knee, apply an ice bag to reduce the swelling.

  • Knee braces or sleeves compress and align the knee and offer some support. Arch supports may also help relieve knee pain. If you kneel often, padding will help prevent bursitis.

  • Use aids such as canes or walkers to reduce some of the strain on the knee.

When to see a doctor for knee osteoarthritis (OA knee) and knee pain

If you experience severe pain or swelling, are unable to walk or bend the knee, or notice a deformity, it is best to see a doctor instead of relying on home remedies. 

Also, seek medical treatment if the pain does not go away after a few days or after rest.

Ref: L20

Related articles:

Knee Osteoarthritis Treatment: Medication

Osteoarthritis Prevention: What You Can Do