Have you been told you have Osteoarthritis (OA) ?

Updated: Jan 17, 2019

Here's 5 top tips to get your knees and hips in tip top shape.


If you have hip or knee pain – first see you GP or physiotherapist to make sure that it’s not pain from another cause that could be easily helped. Many people are misdiagnosed with OA or just assume that’s what their pain is due to their age. Remember what your mum said… “just because your friends are doing it, doesn’t mean you have to as well”. Ok – it may not exactly be jumping off cliff, but knee and hip pain is often misdiagnosed. Speak with your physiotherapist.

2. Education. (STILL DON’T PANIC!)

OA is no reason to give up your favourite activities. In fact, your therapist will encourage you to continue being active. GET EDUCATED (and not by Dr Google) about what OA is and what it means for you. Speak to your physiotherapist and find out more about the condition.

3. Exercise.

Exercise is the number one recommendation for people with hip and knee OA from the major research groups around the world. Exercise increases the strength of the muscles around the joint, gives you better control of the joint and decreases pain. Everyone’s experience differs but some people find their pain decreases significantly to the point where they reduce or no longer take medication. Your physiotherapist can provide you with advise on what types and how much exercise will benefit you the most.

4. Weight reduction.

Did you know even a small amount of weight loss can help to reduce pain? Just a few kilograms will significantly reduce the load on your hips and knees. If you need help losing weight speak with your GP or dietician.

5. Stay active every day.

A diagnosis of hip and knee osteoarthritis doesn’t mean you have to stop doing the activities you love. Being physically and socially active is good for the mind and the body. It improves your mood and health and reduces fatigue and pain.

See your physiotherapist for ideas to help you stay active or regain your mobility if you are having difficulties.

Thanks for reading,


(Nerida runs our OA knee and hip program,If you have any queries or are interested in the program please give us a call or book in online with Nerida.)

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