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Tips to manage knee Osteoarthritis

We all know our knees are important - but they are also highly susceptible to Osteoarthritis. Knee pain can get in the way of walking, climbing stairs, or catching up with friends - so it’s important to manage it now.

Research suggests the best way to manage your pain is through a combination of measures - but some of them are a little different from what you would think:


The first thing you think of when you have knee ache isn’t usually to exercise - but many experts recommend exercise as the first thing to do when managing knee pain. There are three core exercise types:

  • Strengthening: Keeping the muscles strong around your knee joint helps to protect and support it. That’s why muscle strengthening exercises for your knee can help with the management of Osteoarthritis.
  • Flexibility: When managing Osteoarthritis, you also want to keep your flexibility up. You could try specific exercises, or even try t’ai chi and yoga to increase your mobility.
  • Aerobic: Improving your overall fitness can help - and aerobic exercises are a great way to do this. Obviously, avoid exercises that could do further damage such as running or jogging - but do try walking or swimming!

Remember - speak to your doctor before you start any exercise programme. They can help create the right regime for your needs.

Weight loss

Often, extra weight can put huge stress on your knee joint - as well as being bad for overall health and wellbeing. Research shows that people who are overweight are more likely to develop Osteoarthritis of the knee.

Every extra 4-5 kilograms that you are carrying increases your risk of Osteoarthritis by about 40% - but every 4-5 kilograms you lose reduces that risk by 40% as well!

All medical guidelines recommend losing weight as a key way to ease knee pain.

Managing your pain relief

If exercise and weight loss don’t work for you, you could consider a pain reliever. Medical guidelines from across the world recommend Paracetamol as an analgesic solution for relieving the pain associated with Osteoarthritis of the knee. The maximum dose of Paracetamol is 4 grams a day, which you can take to help manage your knee pain.

Panadol Osteo could be the right pain management solution for you. You can find out more about our proven eight hour relief* here.

Another option is an oral or topical non-steroidal anti-inflammatory drug (NSAID), which can be used to provide additional relief to knee pain.

Of course, only use pain relievers as directed and follow the product label at all times.

*when used as directed taking 2 tablets.

Suitable shoes

It’s surprising that what’s on your feet makes a huge difference to how your knees feel. Experts recommend shock-absorbing shoes and insoles. It’s wise to consider shoes with low heels that lace up, as they provide support for the whole foot. Avoid high heels and sandals, as they lack the appropriate levels of support to help manage pain.

Hot and cold

Using appropriate hot packs or ice packs on the knee is a useful additional method for managing knee pain.

Brace up!

Knee braces are recommended as an additional way of supporting the joint. These can help reduce pain, make your knee feel more stable and also reduce the risk of your knee ‘giving way’ and preventing you from falling.

Combined, all of these different Osteoarthritis management methods will start to give your knee the support it needs - and let you get on with the life you love.

For more tips on managing your Osteoarthritis, please sign up to our Information Programme.

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