INTRODUCTION
Knee osteoarthritis (OA), also known as degenerative joint disease, is typically the result of wear and tear and progressive loss of articular cartilage. It is most common in the elderly.
What is the Symptoms of Osteoarthritis?
Common clinical symptoms include:
- Knee pain that is gradual in onset and worse with activity
- Knee pain after prolonged sitting or resting
- Knee stiffness especially in the morning
- Knee swelling
- Limited knee range of motion
- Cracking or grinding noise during knee movement
Who are Normally Affected by Osteoarthritis?
- Age
- The risk of developing knee osteoarthritis increases with age, as cartilage naturally wears down over time. It is most commonly diagnosed in adults aged 50 and older.
- Gender
- After menopause, there is a decrease of the hormone called estrogen, which may influence joint health. Furthermore, women have wider pelvis and higher risk of getting knock knee which can contribute to this disease.
- Weight
- Overweight and obese individuals. Increased body weight cause additional load placed on the knees and accelerate cartilage wear and increase the risk of osteoarthritis.
- Individuals with a History of Knee Injury
- People with prior joint injuries. Knee injuries such as ACL tear, meniscus tear, or fractures can predispose individuals to earlier onset of knee osteoarthritis due to altered joint mechanics and increased wear on the cartilage.
How to Treat Osteoarthritis?
Stretching Exercise
Quadriceps stretch
- Stand infront of a wall for support
- Pull the ankle of the leg that you felt tight towards your hip
- Hold the position, make sure you only feel pulling sensation and not pain
- Stretch for 15s and repeat 5 times
Hamstring stretch
- Use a towel or a belt and hook it at the bottom of your feet
- Pull your leg up while maintaining your knee as straight as possible
- Make sure to pull the leg up until you feel a pulling sensation around the back of your thigh, if you feel any pain then reduce the range a bit.
- Hold the position
- Stretch for 15s and repeat 5 times
Calf stretch
- Find a wall for support
- Stand in a lunges position with the leg that you want to stretch is positioned behind you.
- Shift your body weight forward and lean against the wall
- Make sure your back leg heel remain in contact with the ground
- You will feel pulling sensation around the calf, if you feel any pain then reduce the range until it’s gone.
- Hold the position
- Stretch for 15s and repeat 5 times
Strengthening Exercise
Short arc quads
- Find a pillow or something to put underneath your knee to elevate your leg
- Lift up your leg until it is fully straigthened
- Hold for 10s and repeat 10 times and do for 3 sets
Gluteal bridge
- In laying position, bend both of your knees
- Push your leg towards the ground and lift your hip until you can feel your buttock muscles contracting
- Hold for 10s and repeat 10 times and do for 3 sets
Calf raise
- Find a wall for support
- Use your toes to push the ground and lift your heel up
- Hold for 10s and repeat 10 times and do for 3 sets
Patient Education
- Weight management
- Reduce 10% of body weight can reduce 40% of knee pain.
- Exercises
- Exercise 3-4 times every week to strengthen the muscles around the knee joint, improve joint flexibility, and maintain joint function. Strong quadriceps muscles can reduce 20%-40% of pressure on the knee joint.
- Knee brace
- Wear knee brace with metal during outings or during necessities.
For further information, kindly refer to the poster below:
Knee osteoarthritis comes in different stages, and what works for one person might not work for another. If the exercises shared above aren’t helping or if your pain continues, it’s a good idea to seek medical advice and consider a consultation with a physiotherapist.
We can guide you toward a more personalized treatment plan that suits your specific condition. Remember, when it comes to osteoarthritis, early diagnosis and prevention are key to staying mobile and living pain-free!
Prepared by
Xin Yuen & Putera Irfan
Your Physio Ampang