Knee Arthritis? You CAN do something about it.
Knee Arthritis Slowing You Down? Here Is What Helps.
Sore knees getting up from the couch, stiff knees in the morning, and the feeling that going for a walk is a bigger deal than it used to be. Knee arthritis (knee osteoarthritis or knee OA) affects around 1 in 5 Australians over 45. The good news is that with modern knee arthritis physiotherapy and evidence based exercise therapy, most people can improve function, reduce joint pain and delay or avoid knee replacement surgery.
What Knee Arthritis Actually Is
Knee arthritis, or knee osteoarthritis, is a slow change in the knee joint where the cartilage between the femur and the tibia thins and the joint capsule becomes stiffer and more reactive. It is the most common form of arthritis in Australia and one of the leading causes of joint pain and reduced mobility in adults over 45.
Knee OA is not just wear and tear. The old idea of the knee joint slowly grinding away has been replaced by a modern understanding that muscle strength, load management, body weight and inflammation all play major roles. That is exactly why exercise therapy, weight bearing exercise and strengthening exercises consistently outperform passive treatments in the research.
Common Symptoms of Knee Arthritis
- Deep aching knee pain that comes on with walking, stairs or standing
- Stiffness in the knee first thing in the morning that eases within 30 minutes
- A grinding, crunching or clicking sensation with movement
- Difficulty squatting, kneeling or getting up from a chair
- Swelling around the joint after activity
- A feeling that the knee is giving way or unstable
- Reduced walking distance without pain
- Pain that flares up after long car rides or long periods of sitting
Common Causes and Risk Factors
- Age related changes in the knee joint cartilage
- Previous knee injuries such as an ACL tear or meniscus tear
- Weakness in the quadriceps, glutes and hip stabilisers
- Higher body weight relative to leg strength
- A family history of osteoarthritis
- Long term high impact sport without adequate strength work
- Sedentary lifestyle and reduced muscle mass over time
- Previous knee surgery, including meniscectomy
Book a knee arthritis physiotherapy assessment and walk out with a clear exercise plan.
How PHYZFIT Manages Knee Arthritis
Our physio team at PHYZFIT (Julian De Rosa, Ari Moushis and Sam Nunan) uses an evidence based approach to knee arthritis management from your Bexley North physio and Marrickville physio clinics. Every plan is built around your goals, your knee OA severity and your capacity for exercise therapy, weight bearing exercise and strengthening exercises.
GLA:D Program
The GLA:D program is a research backed exercise and education program for knee and hip osteoarthritis.
Quadriceps & Glute Strength
Strong quadriceps and glutes take load off the knee joint and are one of the strongest predictors of long term function.
Load Management
Weight bearing exercise dosed correctly reduces joint pain and improves function without flaring the arthritic knee.
Hydrotherapy Option
Hydrotherapy can be a great starting point for severe knee OA when land based work is too painful early on.
Pre & Post TKR Rehab
If total knee replacement (TKR) is on the cards, prehab and structured post op rehab are both crucial.
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What to Expect at Your First Appointment
Book in 60 Seconds
Book online or over the phone. Same day appointments available. No referral needed.
Your Initial Assessment
Your physio conducts a thorough knee joint assessment, function tests and goal setting.
Your Treatment Plan
You leave with a personalised knee rehabilitation plan and a timeline to work towards.
Ongoing Support
We adjust your exercise therapy every step of the way and liaise with your GP or surgeon if needed.
What You Should Not Do
- Assume rest is the answer. Long term rest actually accelerates deconditioning and worsens knee OA symptoms.
- Rely only on painkillers or supplements. They rarely address the underlying strength and load capacity issues.
- Avoid all weight bearing exercise out of fear. Dosed correctly, weight bearing exercise is one of the strongest tools for knee arthritis.
- Assume knee replacement is the only fix. Most people with knee OA never need surgery.
- Rely on scans alone to guide treatment. X ray findings often do not match the pain and function levels.
- Ignore hip and glute weakness. Weakness above and below the knee drives most arthritic knee pain patterns.
⚠️ When to seek urgent care
- Sudden severe knee swelling with warmth and redness (possible infection)
- Fever combined with knee pain
- A locked knee that cannot be straightened or bent
- Pain following a fall or contact injury that is not settling
- Pain that wakes you at night regularly and will not settle
Frequently Asked Questions
Ready for Us to Help You With Your Pain?
Same day appointments available at Bexley North and Marrickville. No referral needed.
PHYZFIT Health and Rehab | Knee arthritis physiotherapy, physiotherapy for arthritis, knee OA and knee physio Sydney | Bexley North and Marrickville | Helping you rebuild trust in your body and live a life without limits.