Managing the ‘wear and tear’ of osteoarthritis in hips and knees

Plenty of us may jest about getting old and starting to feel our achy joints on cold mornings, but for people dealing with osteoarthritis, the pain is no laughing matter.

 Osteoarthritis is also known as degenerative joint disease, ‘wear and tear’ disease or age-related arthritis, and is more likely to develop as we age. Arthritis means ‘joint inflammation’ and while there are different types of arthritis, osteoarthritis is the most common. If you’ve had a previous injury, are overweight, have a family history of osteoarthritis or have had improper function of a joint, you may also be more likely to develop osteoarthritis.

 While for many of us a bit of joint wear and tear is just a normal part of aging, osteoarthritis at its worst can start to become painful - particularly in joints like hips and knees. That’s because injury and inflammation start to break down the cartilage in joints. Without cartilage to reduce the friction between bones, you begin to experience pain, swelling and even deformity.

 Pain in the knees and hips can start to become debilitating. These joints become stiff, tender and perhaps inflexible. As weight bearing joints, it can begin to limit your movement, and everyday activities like bending, walking or putting on a shoe can become harder to do.

 But while osteoarthritis can’t be reversed, it can be managed, and progression slowed, through the right treatment and strengthening exercises prescribed by a physiotherapist.

 Here are some things to keep in mind:

 Keep moving

Joints need movement to stay healthy. So while it may seem counterintuitive, staying active with regular exercise is the first step to managing your osteoarthritis. Move away from high-impact activities (like jogging or netball) to lower impact activities (like swimming or cycling) - basically anything that doesn’t load your hip or knee joints. Water-based activities are particularly beneficial for mobility of hips without weight bearing. Start off easy, and begin to build up your resilience, but aim for around 30 minutes of exercise each day.

 Strengthening exercises

Your physiotherapist will be able to give you specific advice and exercise tips to help you strengthen the muscles around your knee and hip joints, and optimise your posture. They are generally exercises that take your joint through a range of movements and positions that comfortably stretch it and are easy enough to do at home, every day. Your programme will be tailored to your needs, but may include movements like:

Static gluteals - simply lie on your back with your legs straight and tighten your buttock muscles by clenching them together. Hold for 10 seconds and repeat.

 Bridge - Lie on your back with knees bent. Squeeze your buttocks together and lift your bottom off the floor without arching your back. Return to the starting position, and repeat.

 Mini squat - Holding the back of a chair for balance, squat down bending both knees but keeping the back straight and going no further than 45 degrees. Aim for around 10.

 Hip flexion - Hold onto something for support. Lift one leg up in front of you, bending your hip and knee. Lower back down, repeat 10 times, and then change sides.

 Clam - Lie on your side with your knees bent. Tighten your buttocks. Lift your top knee as far as you can, without letting your pelvis rotate. Keep your feet firmly. Lower slowly back down, repeat 10 times and then change sides.

Cycling (stationary bike) - cycling for 20-30 mins on an easy to moderate gear.

Lifestyle changes

The health of your joints depends on the overall health of your body. Being overweight can put additional strain on hip and knee joints. And while there is no ‘cure all’ diet for fixing osteoarthritis, focusing on your overall wellbeing, following a balanced diet and seeking advice around supplementation if necessary is advised. Some people say they see benefits from taking fish oils, turmeric and glucosamine, however it’s best to chat to your doctor or wellness practitioner about what’s right for you.

 The right support

Choose footwear with good shock-absorbing soles. We’re sorry to say it may be time to ditch the high heels and opt for something a little more supportive. Your physiotherapist can also advise if you need additional support through insoles for your shoes. You may need to consider some changes in your home or work environment, such as a more supportive chair or a handrail for your stairs - an occupational therapist will be able to provide you with the right advice and resources.

 Don’t let joint wear-and-tear wear you down. If you’re starting to feel stiff, sore or inflexible, come in and chat to us. Learning how to manage osteoarthritis through movement is the best thing you can do to waylay or avoid surgery or more significant joint restriction as you age!