STIFF, ACHY KNEES? SIMPLE STEPS FOR KNEE OSTEOARTHRITIS

Knee osteoarthritis is a common reason knees feel stiff and sore as we get older. The good news is that it often does not get worse, and it can sometimes improve. Regular exercise, a healthy weight and the right support are the main ways to ease pain and keep you moving.

What knee osteoarthritis feels like

Osteoarthritis happens when the cartilage that cushions the ends of the bones slowly wears down. It most often affects the knees, hips and hands. Common signs include:

• Pain when you use the knee that eases with rest
• Stiffness in the morning or after sitting, usually lasting less than 30 minutes
• Swelling, especially after a busy day
• Creaking, clicking or grinding, or a knee that feels weak or gives way

The risk rises with age, extra body weight, a past knee injury, overuse of the joint and a family history of the condition. It is also more common in women.

What you can do at home

Here in Carefree and Cave Creek, our knees carry us up trails, around the golf course and across the pickleball court. These steps come from NHS, NIH and AAOS advice:

• Keep moving. Exercise is one of the most important treatments. Combine strengthening exercises for the muscles around the knee with general fitness. Start slowly and build up over time.
• Mix in lower-impact days. The AAOS suggests switching from high-impact activities, such as jogging or tennis, to lower-impact ones like swimming or cycling. If a long pickleball session leaves your knee sore, a pool or bike day in between can help.
• Manage your weight. Losing extra weight reduces stress on the knee, which can mean less pain and better function.
• Choose supportive shoes. Shoes with shock-absorbing soles may ease pressure on the joint when you walk.
• Use support when you need it. A knee brace or sleeve can help. A cane held on the opposite side from the sore knee takes some weight off the joint.
• Try heat or cold. Warm or cold packs ease pain for some people.

How chiropractic care fits in

The NHS lists hands-on treatment that stretches, mobilizes and massages the tissues around a joint as one way to keep joints flexible, alongside exercise.

At Foothills Chiropractic, we check how your knee, hip and ankle move together and ask about the activities you want to get back to. Care may include gentle joint mobilization and chiropractic adjustments, massage therapy and home exercises to strengthen the muscles that support your knee. If you need imaging, an injection or a surgeon's opinion, we will refer you. You can also read about knee pain, arthritis and joint stiffness and hip pain.

When to get checked

Get checked if your knee pain does not improve within a few weeks, keeps coming back, or you are worried about the cause.