Osteoarthritis is wear-and-tear of the joint cartilage, and it's very common with age. It can feel scary, but research is clear: staying active and building strength is one of the most effective treatments — often as good as medication for pain.
What helps most
- Strengthen the thigh and hip muscles that support the knee.
- Keep moving daily — gentle activity nourishes the joint.
- Manage weight; even small reductions ease knee load a lot.
- Use warmth before activity and ice after if it flares.
Good starter exercises
- Quad sets and straight-leg raises.
- Sit-to-stand from a chair (build up reps slowly).
- Stationary cycling or pool walking for low-impact cardio.
Some ache during and after exercise is normal with arthritis. As long as it settles within a day and doesn't steadily worsen, you're on the right track.
A physiotherapist can grade the load correctly so you build strength without flaring the joint. Book a DrPhysioAI consultation for a knee-friendly plan.
This article is general education, not a medical diagnosis. For persistent or severe symptoms, consult a licensed physiotherapist.