When you hear the term knee osteoarthritis (OA), it’s easy to think of pain, stiffness, and discomfort in the knee joint. But what if I told you that knee OA is more than just a problem in the knee? It’s actually a whole-body issue, driven by inflammation that affects not only the knee but can have an impact on other parts of your body as well. In this blog, we’ll explore why understanding knee OA as a systemic problem can lead to better health outcomes, and how managing it in a holistic way can improve your quality of life.
Knee osteoarthritis is a common condition (the most common type of arthritis in Australia currently) where the cartilage in the knee joint gradually changes over time. This may or may not cause pain (LOTS of patients have scary looking x-rays, but no pain!).
It’s a process that often happens slowly and has traditionally been associated with age, overuse, or joint injuries. New research and a more holistic understanding of pain an inflammation has now started to challenge this view, leading to a more nuanced explanation of Osteoarthritis and therefore the treatments available to assist. Whilst the development of Osteoarthritis can be influenced by joint position or age, it is incorrect to solely blame exercise for cartilage destruction. For instance, did you know that astronauts returning from space actually have thinner knee cartilage than they left with? This is because our bodyweight actually stimulates knee cartilage growth!
While OA affects the knee, it doesn’t necessarily mean that the knee is being “destroyed.”, or that the changes occurring are permanent. The joint is still lubricated by synovial fluid, an oily, smooth lubricating substance, which helps keep it moving smoothly. (meaning that even if cartilage has been damaged, the knee joint is never “bone on bone”) It’s important to know that some level of cartilage change or wear is completely natural as we age, and many people with OA still enjoy an active lifestyle, some without any pain!
At the heart of knee osteoarthritis is inflammation. Inflammation is the body’s natural response to injury or wear, and it helps with healing. However, in OA, inflammation can become chronic, meaning it persists for longer periods of time. Inflammation disrupts the cartilage regeneration process (cartilage repair) and irritates the nerves around the knee, leading to pain.
We already mentioned that exercise and weight-bearing (ie standing and walking) is helpful for cartilage repair, but what happens when you have a sore knee due to inflammation? You exercise less! This process then creates a self-fulfilling prophesy – pain restricts movement which impairs cartilage repair which drives further inflammation which creates more pain which prevents more movement…….
Inflammation is caused and maintained by many things, but the factors that seem to most affect inflammation associated with knee arthritis are:
Strengthening exercises can decrease joint inflammation
Studies have shown a decrease in inflammatory chemicals in knee joints AFTER performing strengthening exercises (resistance based).
Considering Knee OA as a whole body condition
As general health improves, often, so to do symptoms of knee Osteoarthritis.
OA has many contributors.
Pain, stiffness and swelling from knee OA is driven by inflammation. Some of the best ways to improve inflammation in our body are to focus on easy and free general health behaviours, such as sleep, avoiding highly processed foods, maintaining a healthy weight, exercising regularly and maintaining social connection with loved ones.
Mental Health and Well-being
Chronic pain can sometimes lead to feelings of frustration or anxiety. Studies have shown that low mood can worsen inflammation in a variety of ways. Stress can influence the release of particular hormones which can worsen inflammation, as well as making us less likely to engage in social events where we might move our body. Managing stress is a significant but often overlooked option for managing inflammation.
Knee osteoarthritis isn’t just about what’s happening in your knee joint; it’s about the wider effects of chronic inflammation. Focusing on only the knee may not be enough to manage the condition in the long run. Treating knee OA as a whole-body problem means addressing both local symptoms and the systemic inflammation that contributes to the condition.
Here are a few key strategies for managing knee OA from a whole-body perspective:
Anti-Inflammatory Diet
Eating a diet rich in anti-inflammatory foods can help reduce inflammation throughout the body. Fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in omega-3-rich foods (such as fish) can all contribute to lower levels of inflammation. Avoiding processed foods, sugar, and excessive alcohol can also make a big difference in reducing systemic inflammation.
Regular Exercise
Staying active is one of the best ways to manage knee OA. Low-impact activities like walking, swimming, or cycling can help strengthen the muscles around your knee joint and improve overall joint function. These exercises also promote the release of natural anti-inflammatory substances in the body, helping to reduce inflammation and keep your joints moving comfortably.
Weight Management
Maintaining a healthy weight helps reduce inflammation. Even small reductions in body weight can make a big difference in terms of knee comfort and function. A balanced diet combined with regular physical activity is the best way to manage weight and reduce the pressure on your knees.
Stress Reduction
Managing stress can also help reduce inflammation in the body. Practices like yoga, meditation, or deep breathing exercises can help lower the physical effects of stress and improve mental health. Reducing stress may help reduce inflammation.
See our Osteopaths
Our Osteopaths can help you develop a plan to strengthen the muscles around your knee, improve joint mobility, and reduce strain on other areas of your body.
We can help guide you on the best type, and best frequency, of exercise for your symptoms. Our Osteopaths can guide you through exercises that promote better alignment and improve functional movement, helping to reduce knee pain and prevent further issues.
Medications and referrals
In some cases, medications like nonsteroidal anti-inflammatory drugs (NSAIDs) can help manage pain and inflammation in the short term. For people who may benefit from injections or surgery, we can assist with a thorough assessment, discussion of options and referral to a trusted practitioner.
Knee osteoarthritis is not just about the knee. It’s a systemic condition driven by inflammation that can affect your whole body. By addressing the root cause of OA—chronic inflammation—and taking a holistic approach to treatment, you can manage your symptoms more effectively and improve your overall health.
Remember, knee osteoarthritis is a manageable condition. While you may experience some changes in the joint over time, the presence of synovial fluid means your knee remains well-lubricated and capable of movement. With the right strategies—such as eating a balanced diet, staying active, and managing stress—you can reduce inflammation, improve joint function, and lead a healthier, more active life.
By treating knee osteoarthritis as a whole-body issue, you not only focus on joint health but also on your overall well-being, making it possible to live with OA in a way that feels empowering and sustainable.
We’re happy to answer any questions you might have, please email us if you need any advice! info@chadstoneregionosteo.com.au
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