Osteoarthritis: What Is It and What Can You Do About It?

BY CARIEN BOSHOFF

Osteoarthritis is one of the most common causes of joint pain and stiffness. It often develops gradually over time and can affect everyday activities such as walking, exercising, climbing stairs or getting up after sitting for a while.

Hearing the word “osteoarthritis” can sometimes feel worrying, with many people thinking it means their joints are “wearing out” or that they need to stop doing the activities they enjoy. However, osteoarthritis is a complex condition, and having changes in a joint does not always mean you will have pain or need to avoid movement.

With the right understanding, exercise and management strategies, many people with osteoarthritis continue to stay active and maintain a good quality of life.

UNDERSTANDING OSTEOARTHRITIS

Osteoarthritis (OA) is a condition that affects the whole joint, including the cartilage, bones and surrounding issues. Cartilage is the smooth layer that helps joints move easily and absorb load. Over time, joints can experience changes in their structure, which may include changes to cartilage thickness, the underlying bone and the tissues around the joint.

Osteoarthritis most commonly affects: Knees, Hips, Spine, Hands

Common symptoms may include:

• Aching or discomfort around a joint

• Stiffness, especially after sitting or resting

• Reduced movement or flexibility

• Swelling around the joint

• Difficulty with activities that load the joint, such as stairs, walking or exercise

Symptoms can vary from person to person and may change depending on factors such as activity levels, sleep, stress, recovery and overall health.

WHY DOES OSTEOARTHRITIS HAPPEN?

Osteoarthritis does not happen because of one single cause. It usually develops due to a combination of factors that influence how a joint responds to everyday demands.

Some factors that may contribute include:

Getting older

As we age, it is normal for our joints and tissues to undergo changes. These changes do not always cause pain, but they can be part of the natural ageing process.

Previous injuries

Previous injuries to a joint, such as ligament injuries, fractures or cartilage injuries, may increase the likelihood of developing osteoarthritis in that area. For example, someone who has had a previous knee injury may have a higher chance of developing knee osteoarthritis later in life.

Changes in strength and movement

The muscles around our joints help support movement and absorb load. If muscles become weaker or less conditioned, activities that were previously easy may become more challenging. Improving strength and confidence with movement can help the body better tolerate everyday activities.

Changes in activity levels

Our joints are designed to move and tolerate load. However, problems can sometimes occur when there is a sudden increase in activity that the body has not had time to adapt to.

Examples may include:

• Increasing walking distance quickly

• Returning to sport after a long break

• Suddenly increasing gym training

This is why gradual progression and allowing the body time to adapt are important.

DOES OSTEOARTHRITIS MEAN YOU NEED TO STOP EXERCISING?

No. In fact, exercise is one of the most important parts of managing osteoarthritis.

It is common for people with joint pain to worry that exercise may make their joints worse.

However, research supports regular movement and strengthening as important strategies for improving function and managing symptoms.

Exercise can help by:

• Improving muscle strength around the joint

• Supporting joint movement

• Improving confidence with activity

• Maintaining independence

• Helping you continue doing activities you enjoy

The key is finding the right type and amount of exercise for your current ability.

HOW IS OSTEOARTHRITIS MANAGED?

Osteoarthritis management is different for everyone. The focus is usually on improving your ability to move, reducing the impact of symptoms and helping you stay active.

1. Strengthening exercises

Building strength is an important part of managing osteoarthritis and can help support joint function and confidence with movement.

Strength exercises can be tailored to your individual needs, goals and current ability. This may include:

• Bodyweight exercises

• Resistance training

• Gym based strengthening

• Exercises targeting the muscles around affected joints

2. Keep moving

Movement helps keep joints functioning and can reduce stiffness. Helpful activities may include:

• Walking

• Swimming

• Cycling

• Pilates

• Strength training

• Other activities you enjoy

The best exercise program is one that is realistic, enjoyable and something you can maintain long term.

3. Managing flare ups

It is normal for osteoarthritis symptoms to sometimes increase. A flare up does not necessarily mean that further damage has occurred. During periods of increased symptoms, strategies may include:

• Temporarily reducing aggravating activities

• Continuing gentle movement

• Adjusting exercise intensity

• Gradually returning to normal activity as symptoms settle

Learning how your body responds to different activities can help you manage symptoms with confidence.

4. Hands on osteopathic treatment

Osteopaths assess how your body moves and how different areas may contribute to your symptoms. Treatment may include:

• Joint mobilisation

• Soft tissue techniques

• Movement advice

• Exercise recommendations

• Education about managing symptoms

Hands on treatment is generally used alongside active strategies, such as exercise and self management, rather than replacing them.

5. Lifestyle factors

Your overall health can influence how you experience and manage osteoarthritis. Helpful factors include:

• Staying physically active

• Prioritising good sleep

• Managing stress

• Supporting your overall wellbeing

• Maintaining a balanced lifestyle

Small, consistent changes can often make a meaningful difference over time.

DO YOU NEED AN X-RAY OR SCAN?

Not everyone with joint pain needs imaging. A healthcare professional will consider:

• Your symptoms

• Your physical assessment

• Your medical history

• Your goals and activity requirements

Imaging findings do not always match how much pain someone experiences. Decisions about imaging are made based on the individual situation.

WHEN SHOULD YOU SEEK HELP?

Seek professional advice if you experience:

• Ongoing joint pain affecting daily activities

• Increasing difficulty moving the joint

• Significant swelling

• Symptoms following an injury

• Concerns about managing your joint health

An osteopath or healthcare professional can assess your symptoms and help guide an appropriate management approach.

CONCLUSION

Osteoarthritis does not mean you need to stop moving or give up the activities you enjoy.

With the right strategies, including staying active, building strength and understanding your symptoms, you can continue to move confidently and manage your joint health.

REFERENCES

Bannuru, R. R., Osani, M. C., Vaysbrot, E. E., et al. (2019). OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis and Cartilage, 27(11), 1578–1589.

Katz, J. N., Arant, K. R., & Loeser, R. F. (2021). Diagnosis and treatment of hip and knee osteoarthritis: A review. JAMA, 325(6), 568–578.

Moseng, T., Tveter, A. T., Holm, I., & Dagfinrud, H. (2020). Patients with osteoarthritis benefit from exercise therapy: A systematic review. Physical Therapy Reviews, 25(4), 261–272.

Royal Australian College of General Practitioners. (2018). Guideline for the management of knee and hip osteoarthritis. RACGP.

Osteopathy Australia. (2023). Scope of practice statement. https://osteopathy.org.au

Osteopathy Board of Australia. (2024). Code of conduct for registered health practitioners. Australian Health Practitioner Regulation Agency. https://www.osteopathyboard.gov.au