Osteoarthritis Doesn’t Have to Define You: Modern Approaches to Managing Joint Pain

A ProVital Physiotherapy Guide

Ever stood up after sitting too long and felt stiff, like a rusty robot? This could be an early sign of osteoarthritis. And while it might cause creaky knees and stiff mornings, here are some up-to-date medical insights with practical advice for living well with osteoarthritis.

What causes Osteoarthritis?

Contributing Factors such as -

●      Gender

●      Obesity (Overweight)

●      Trauma before adulthood ie. ACL rupture, fracture etc

●      Repetitive mechanical stress ie. occupational tasks involving excessive heavy lifting,

kneeling etc

●      Muscle weakness or imbalance

Research highlights:

●      Segal et al., (2024)

Globally, women account for 60% of people with osteoarthritis, with a greater difference after age 40. The higher risk for women may be due to differences in joint anatomy, alignment, muscle strength, hormonal influences, obesity, and/or genetics.

●      Thomas et al., (2017)

Altered loading about the injured joint has also been suggested to contribute to posttraumatic osteoarthritis. Both acute mechanical damage and chronic abnormal joint loading contribute to cartilage breakdown after intra-articular fracture.

●      Wang et al., (2020)

 Specifically, agricultural and construction sectors which typically involve heavy lifting, frequent climbing, prolonged kneeling, squatting and standing carried increased odds of knee OA.

●      Khan, et al (2024)

Individuals experiencing more knee pain demonstrated decreased quadriceps muscle strength and increased hamstring muscle tightness. In addition, those with more painful knees exhibited greater physical limitations in bilateral knee OA.

 

Pain Doesn’t Mean Pause

Yes, OA hurts. But motion is lotion. It might feel counterintuitive, but staying still makes joints stiffer.

Why walking isn’t enough?

Walking primarily works the lower body and cardiovascular system. It doesn't sufficiently address muscle strength and mass, which tend to decline with age.

Federal physical-activity guidelines recommend at least moderate intensity of 150 minutes of aerobic physical activity a week, plus two or more sessions of muscle-strengthening activities involving all major muscle groups per week.

What Happens When You Don’t Strength Train with OA?

●      Muscles Weaken, Joints Work Harder

○      Your muscles act like shock absorbers. If they’re weak, your joints take the hit—especially

knees, hips, and spine. That means more pain, more stiffness, and faster cartilage wear.

●      Less Strength = Less Stability

○      Strong muscles keep joints aligned and movements smooth. Without that support, joints

can wobble or shift slightly, increasing wear and the risk of injury (like falls or ligament

strain).

●      More Inactivity = More Inflammation

○      Inactivity leads to stiffness, reduced blood flow, and a higher chance of flare-ups. Strength

training helps pump nutrients to your joints and keeps inflammation in check.

●      Reduced Independence Over Time

○      Everyday tasks like climbing stairs, carrying groceries, or standing up from a chair become

harder, leading to a loss of independence over time.

But… Isn’t Lifting Dangerous for OA?

Not when it’s done correctly. Strength training for OA isn’t about heavy weights or painful reps.

It’s about:

●      Controlled, low-impact movements

●      Light resistance (bands, bodyweight, or small dumbbells)

●      Joint-friendly exercises tailored to your needs

Physiotherapists design safe, joint-friendly exercises to build muscle to support around affected joints for better stability and less stress on your bones.

Research highlights!

●      Lim et al., (2024)

Resistance training was effective in improving pain, strength, and function in patients with knee and hip OA.

Other than strength training:

●      Manual Therapy

○      Hands-on techniques like soft tissue release or joint mobilization can help reduce stiffness

and improve range of motion.

●      Education (the Secret Weapon)

○      Your physio will teach you how to move smarter, whether it’s adjusting how you climb

stairs, carry groceries, or sit to stand. These small shifts can make a huge difference.

●      Pain Management Without Pills

○      Modalities like heat, cold therapy, ultrasound, or electrical stimulation (e.g., TENS) may be

used to ease discomfort, especially during flare-ups.

Real Talk: It’s Not a Quick Fix

Physiotherapy isn’t magic but it is powerful. It requires commitment and consistency. But with the right plan, many people with OA reduce their pain, increase mobility, and delay or avoid surgery altogether.

References:

1. Khan, S., Waseem, H., & Ahmad, U. (2024). Effect of knee pain on muscles imbalance and physical limitation in individuals with bilateral knee osteoarthritis: A comparative cross-sectional study. Journal of Musculoskeletal Surgery and Research, 8(2), 119-124. doi:10.25259/JMSR_243_2023

2. Lim , J., Choi , A., & Kim , B. (2024). The Effects of Resistance Training on Pain, Strength, and Function in Osteoarthritis: Systematic Review and Meta-Analysis. Journal of Personalized Medicine, 14(12), 1130. doi:10.3390/jpm14121130

3. Segal, N., Nilges, J., & Oo , W. (2024). Sex differences in osteoarthritis prevalence, pain perception, physical function and therapeutics. Osteoarthritis Cartilage, 32(9), 1045-1053. doi:10.1016/j.joca.2024.04.002.

4. Thomas, A., Hubbard-Turner , T., Wikstrom , E., & Palmieri-Smith , R. (2017). Epidemiology of Posttraumatic Osteoarthritis. J Athl Train, 52(6), 491-496. doi:10.4085/1062-6050-51.5.08.

5. Wang, X., Perry , T., Arden, N., Chen , L., Parsons , C., Cooper, C., . . . Hunter , D. (2020). Occupational Risk in Knee Osteoarthritis: A Systematic Review and Meta-Analysis of Observational Studies. Arthritis Care Res (Hoboken), 1213-1223.