🦵 Understanding and Managing Knee Osteoarthritis

A Complete Self-Help Guide from Crawley Physio Clinic, Crawley West Sussex

“Your knee pain isn’t just wear and tear — it’s your body asking for smarter movement and better support.”

Knee Osteoarthritis (OA) is one of the most common causes of persistent knee pain.
According to NICE 2022, around 1 in 5 adults over 45 in the UK have some degree of knee OA — yet most can significantly reduce pain and improve mobility with the right knowledge and exercises.

🩺 Understanding Your Knee and Why It Hurts

When David, a 52-year-old office worker, first felt his knees ache getting out of bed, he assumed it was “just aging.”
What he discovered next changed how he moved.

What’s Happening Inside

• The knee is a hinge-like joint made up of the femur, tibia, and patella.
• Cartilage cushions and allows smooth motion.
• In OA, cartilage thins, the underlying bone becomes irritated, and the surrounding tissues stiffen.
• Muscles tighten or weaken → the knee loses its normal tracking → pain increases.
• The good news: movement and strength restore healthy load distribution.

🎥 Video Resources

1. Knee Anatomy Animated Tutorial – Dr Randale Sechrest
2. What Happens in Osteoarthritis – Versus Arthritis

💡 Pain ≠ damage; it’s often your nervous system over-protecting a joint that can still adapt.

🧊 Initial / Acute Management

When pain flares, your goal is to calm irritation while keeping gentle motion.

Quick Wins

• Use ice for 10–15 minutes to reduce inflammation.
• Avoid total rest; instead use relative rest (light walking or cycling).
• Control swelling with elevation after activity.

Self-Help Exercises

• Active Knee Flexion in Long Sit – Physitrack
• Isometric Quadriceps Contraction – Physitrack

🧘 Restoring Motion and Flexibility

Gentle stretching maintains joint nutrition and eases morning stiffness.

Focus Areas

• Quadriceps, hamstrings, and hip flexors.
• Move daily within comfort — motion nourishes cartilage.

Self-Help Exercises

• Quadriceps Stretch in Standing – Physitrack
• Hamstring Stretch lying down

🧠 If stretching increases ache later, halve the duration rather than stopping entirely.

🏋️ Strength, Biomechanics & Pre / Post TKR Guidance

Strong muscles protect the joint by absorbing shock and guiding motion.

Pre-Surgery / “Pre-Hab”

• Step Up onto Step – Rehabmypatient
• Clamshell (Hip Strength) – Physitrack

Early Post-TKR Phase

• Knee rehab
• Bridge (Double Leg) – Physitrack

💬 Stronger hips + quads = less stress on your knee and a faster return to normal life.

✨ Take the “Knee Confidence Quiz” ✨

(Interactive checkpoint — embed on your webpage)

Heading: “How Well Do You Know Your Knees?”

Instructions:
Answer three quick questions to discover your next best step.

1. When does your knee hurt most?
   ☐ Morning stiffness ☐ After walking ☐ After sitting ☐ All the time

2. Can you bend/straighten your knee fully without pain?
   ☐ Yes ☐ Partly ☐ No

3. Have you been diagnosed with Osteoarthritis or had imaging done?
   ☐ Yes ☐ No ☐ Not sure

➡️ Results page CTA:

“Your answers suggest you’d benefit from a professional movement assessment.
Book a Knee Osteoarthritis Evaluation at Crawley Physio Clinic — NHS-collaborative, evidence-based, and focused on your goals.”

🩺 When to Seek Help

If pain lasts beyond a few weeks, or swelling limits daily activity, it’s time for a guided plan.

How We Work with the NHS

• We liaise with your GP or consultant for continuity.
• You can start therapy without long waits, while still under NHS care.

📞 Your Next Step — Move Forward Today

“Still unsure? Let’s talk it through.”
📞 07403 150541
📧 info@crawleyphysioclinic.co.uk

🧠 Final Word

“Whether you’re managing your osteoarthritis independently or waiting for an NHS referral, there’s no need to wait to feel better.
Early, evidence-based movement changes everything.
At Crawley Physio Clinic, we’ll work hand-in-hand with your NHS team to help you move with confidence again.”

Based on NICE NG226 (2022) and CSP guidelines for OA management. Educational only — not a substitute for medical assessment.