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Lets Talk About Knee Osteoarthritis: Your Guide to Keeping Those Knees in Check

Let’s Talk About Knee Osteoarthritis: Your Guide to Keeping Those Knees in Check

Hey there, knee enthusiasts! Ever feel like your knees are staging a protest against you? Welcome to the world of knee osteoarthritis (OA) – the wear-and-tear kind of knee drama. Think of it as your knee’s way of saying, “I’m tired of all this action!” Let’s break it down and see what you can do to keep those knees happy and kicking.

What is Knee Osteoarthritis?

Knee osteoarthritis, sometimes known as degenerative joint disease (or just plain knee grumpiness), happens when your knee’s cartilage – that smooth cushion between bones – starts to wear away. Imagine your knee as an old car engine that’s been driven for too long without a tune-up. Over time, things start to get a little squeaky.

Symptoms That Scream, “Hey, Pay Attention!”

So, how do you know if your knee is throwing a tantrum? Watch out for:

• Gradual Knee Pain: It sneaks up on you and gets worse with activity. It’s like your knee is giving you the cold shoulder.
• Stiffness and Swelling: Your knee might feel like it’s been stuffed with marshmallows.
• Post-Sitting Pain: Ever get up after a long sit and feel like Bambi? That’s your knee reminding you it needs a little TLC.
• Crepitus: Sounds fancy, but it’s just the cracking or popping noises your knee makes when it moves. It’s your knee’s way of saying, “I’m here!”

What Causes Knee Osteoarthritis?

Curious about what might have caused your knee’s mid-life crisis? Here are some usual suspects:

• Age: As you get older, your cartilage gets older too. It’s like a natural wear-and-tear process.
• Previous Injuries: If your knee has been through some rough times, it might be more prone to OA.
• Congenital Defects: Sometimes, our knees come with built-in quirks.
• Mal-positioning: If your knee isn’t aligned just right, it might cause issues over time.
• Obesity: Extra weight means extra stress on those knees. They might not appreciate the added load.

What Can Physiotherapy Do for You?

Before you dive into any drastic measures, let’s chat about what physiotherapy can do. It’s your knee’s best friend! The magic formula for managing OA includes:

• Patient Education: Learn about what’s going on with your knee and how to take care of it.
• Physiotherapy: A mix of supervised exercises and a home exercise program can work wonders. It’s like giving your knee a personal trainer.

Self-Help Hacks

Want to take things into your own hands? Here’s what you can do:

• Weight Loss: Shedding some pounds can reduce the stress on your knees.
• Knee Bracing: Think of it as a supportive hug for your knee.
• NSAIDs: Over-the-counter pain relievers like ibuprofen and naproxen can help with pain and swelling.

The Numbers Game

Knee OA is like the celebrity of joint diseases – it’s super common! It’s the most frequently seen joint issue worldwide, with the knee being the top contender. If you’re over 70, there’s a 40% chance your knees are feeling a little cranky.

When to Call in the Big Guns

If you’ve tried all the home remedies and your knee is still not cooperating, it might be time to explore other options:

• Therapeutic Injections: A little boost to help with pain and inflammation.
• Arthroscopy: A minimally invasive surgery to clean out the joint.
• High Tibial Osteotomy: A procedure to realign the knee.
• Patellofemoral Joint Arthroplasty: Replacing the part of the knee joint under the kneecap.
• Uni-compartmental Knee Arthroplasty: Replacing only one part of the knee joint.
• Total Knee Replacement: When the whole knee needs a fresh start.

So there you have it! Keep your knees happy and healthy with a mix of physiotherapy, self-care, and timely medical advice. If you ever feel like your knees are plotting a revolt, don’t hesitate to seek help. Here’s to strong, happy knees and fewer creaky noises! 🦵🎉

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Beat The Aches: Top 5 Tips To Prevent Injuries

Emily is a Physiotherapist on the Gold Coast who works with athletes of all levels. Emily has also been a Surf Ironwoman for over 10 years and has been very injury-prone throughout her career. This has led her to have a passion for rehabilitating acute and chronic injuries, providing effective pain relief and improving performance at all levels.


Below, Em shares her top tips on reducing the niggles to beat the aches:

From professional athletes to weekend warriors, injuries can be a major setback. Ever found yourself with constant niggles, sore muscles, or always tired from training? Here are five essential tips that can help keep you on track toward achieving your fitness goals.


1. Warm-Up and Cool Down

One of the most effective ways to prevent injuries is to incorporate a warm-up and cool-down. A good warm-up increases the blood flow to your muscles, readying them for the demands of training. Your warm-up should include dynamic stretches, light cardio, and sport-specific movements.

Cooling down is also crucial as it lowers your heart rate, promotes recovery, and reduces delayed onset muscle soreness (DOMS).


2. Strength Training

Building strength is crucial for injury prevention. Strong muscles, tendons, and ligaments support your joints and improve mechanics. Include full-body exercises and focus on injury-prone areas, like your lower back and shoulders!

If you’ve seen a Physio before… do your rehab exercises! Trust us. It makes a huge difference in reducing pain and preventing injuries from recurring.


3. Functional Mobility

Functional mobility prevents injuries by allowing your body to move with precision. Good mobility means your joints and muscles work well together. It improves movement patterns and reduces stress on any part of your body. It lowers the risk of acute niggles and chronic overuse injuries.

For example, surf athletes need good thoracic mobility for swimming and paddling. It can improve stroke efficiency, optimise technique, and increase reach. Adding exercises to improve thoracic mobility can improve movement and reduce pain.


4. Avoid Overtraining

I have been a victim of this, but it’s easy to get caught up in the excitement of becoming fitter and stronger. Overtraining can be a very common culprit behind many injuries. Pushing your body too hard without enough rest can cause fatigue, muscle strain, and a decrease in performance. It can also lead to chronic injuries like stress fractures or Relative Energy Deficiency Syndrome (RED-S).

Signs of overtraining include persistent muscle soreness, irritability, and a drop in performance.To avoid overtraining, listen to your body. Your training should balance intensity, volume, and rest. Incorporate rest days into your weekly schedule, and don’t be afraid to take it easy if you’re feeling worn out.


5. Rest, recover, and listen to your body.

Rest and recovery are as important as the training itself. Your body needs time to repair itself. So, don’t ignore its signals. If you’re feeling sore or exhausted, it might be a sign that you need more rest. Add foam rolling, hot/cold pools, and massages to your recovery routine. Getting enough sleep is also crucial, as it’s when most of the body’s repair processes occur.

Pay attention to signs of overuse. These include persistent soreness, fatigue, or decreased performance. If something doesn’t feel right, don’t ignore it. Take a step back, assess the situation, and give your body the time it needs to recover.



Bonus: Sometimes, you can do everything right… but get unlucky!



Even with the best prevention strategies, injuries can still happen. Whether it’s a rogue wave, a pothole, or bad luck, know when to see a health professional. Ignoring an injury can lead to more serious problems down the road. If you’re unsure about the severity of an injury or if something doesn’t feel right, don’t hesitate to seek help!

Early intervention can make a big difference in your recovery. If you find yourself in this position, you can find me at Enhanced Physio in Southport! @enhanced.physiosouthport

See you on the water!

-Em xx

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