Understanding Knee Osteoarthritis: Prevention and Relief Through Movement and Massage Therapy
Knee pain can sneak up gradually or hit all at once—but one of the most common culprits is osteoarthritis (OA). This degenerative joint condition affects millions of people and can significantly impact daily life if left unaddressed. The good news? With early action, smart movement, and supportive therapies like massage, it’s possible to manage symptoms and maintain an active, fulfilling lifestyle.
What Is Osteoarthritis of the Knee?
Osteoarthritis is often described as “wear and tear” arthritis, but it’s more than that. In the knee joint, OA occurs when the cartilage that cushions the ends of the femur and tibia gradually breaks down. This causes the bones to rub together, leading to pain, inflammation, stiffness, and reduced mobility.
Over time, OA can also cause bone spurs, changes in joint shape, and loss of joint function. It’s most common in people over 50, but it can affect younger individuals—especially those with prior injuries, repetitive stress, or a family history of arthritis.
Common Signs of Knee Osteoarthritis
Stiffness, especially in the morning or after inactivity
Pain that worsens with movement and improves with rest
Swelling around the knee joint
A grinding or clicking sensation
Decreased range of motion
Weakness in the surrounding muscles
How to Help Prevent Knee Osteoarthritis
While genetics and aging play a role, several lifestyle factors can reduce your risk:
Maintain a healthy weight: Excess body weight adds stress to your knees—just 10 extra pounds can increase pressure on the joint by 30 to 60 pounds with every step.
Stay active: Movement helps keep joints lubricated and muscles strong. Low-impact exercise is key.
Strengthen supporting muscles: Strong quadriceps, hamstrings, glutes, and calves help absorb shock and reduce joint load.
Avoid repetitive stress: If your job or workouts involve repetitive knee movements or kneeling, take breaks, use proper form, and consider protective gear.
Address injuries early: Prior injuries, like torn ligaments or meniscus damage, can increase OA risk. Rehab thoroughly and don’t ignore lingering pain.
Managing Knee Osteoarthritis with Movement and Massage Therapy
Once osteoarthritis is present, movement and massage therapy can greatly reduce symptoms and improve quality of life. Here's how:
Movement
Low-impact exercise (like walking, swimming, Pilates, or using an elliptical) keeps joints mobile without added strain.
Stretching and mobility work improve flexibility and reduce stiffness.
Strength training supports the knee by engaging stabilizing muscles.
Reformer Pilates, in particular, is excellent for those with OA. It allows for resistance-based strengthening without jarring the joints and focuses on alignment and controlled motion.
Massage Therapy
Therapeutic massage can be an effective complementary treatment for knee OA by:
Reducing muscle tension around the knee, especially in the quads, hamstrings, and calves
Improving blood flow to promote healing and decrease inflammation
Increasing range of motion through myofascial release and gentle joint mobilization
Relieving compensatory pain in other areas like the hips or lower back that often arise from altered gait
Regular massage, combined with an intentional movement plan, can help slow the progression of osteoarthritis and keep you moving comfortably.
You Don’t Have to Live with Constant Knee Pain
If you’re experiencing symptoms of knee osteoarthritis, don’t wait for it to worsen. At our clinic, we offer personalized massage therapy and can help guide you toward safe, effective movement options—including referrals to trusted fitness or Pilates professionals if needed.
Book an appointment today and take the first step toward stronger, more comfortable knees.