5 warning signs of knee osteoarthritis

Knee osteoarthritis is a condition in which the articular cartilage of the knee wears away and the synovial fluid that lubricates the knee decreases. This causes friction between the joint surfaces, leading to bone spurs (osteophytes), inflammation and pain. If the degeneration is advanced, it may limit movement and cause deformity of the knee. The signs that indicate knee osteoarthritis are:

1. Hearing crunching or cracking sounds in the knee
Sounds in the knee when you move it are caused by thinning or worn cartilage, so the bone surfaces rub together and make a crunching sound.

2. The knee feels stiffer than usual
Knee stiffness occurs in the morning after waking up or after sitting in the same position for a long time. When you change position, the knee feels stiff and catches. This is caused by a decrease in the lubricating fluid in the knee, so the knee does not move smoothly.

3. Sharp pain inside the knee
This is caused by a decrease in the lubricating fluid in the knee. When the knee moves, the bone surfaces rub together and bone spurs dig into the tissues around the knee, causing sharp pain in the knee. The pain is often worse when walking or bearing weight.

4. The knee tires easily and you cannot walk for long
This is caused by weak muscles around the knee. Sometimes the leg on the side that tires easily has smaller muscles than the other leg.

5. Knee deformity
Bow legs, hyperextended knees or knock knees, with increasingly loose knee joints, are signs of severe knee osteoarthritis. They cause instability when walking and standing, difficulty walking and a risk of falls.

If you have these 5 symptoms together with knee pain, you should promptly see a doctor for an assessment and an appropriate treatment plan, and take care of yourself so that the symptoms do not get worse.

How to prevent knee osteoarthritis

5.1 Avoid sitting on low chairs, squatting, or sitting positions that bend the knees a lot
5.2 Avoid climbing up and down stairs with very high steps
5.3 Lose weight if you are overweight
5.4 Use a walking stick if you need to walk a lot
5.5 Exercise more, choosing exercises that do not cause pain or make it worse

Exercises to prevent knee osteoarthritis

Exercise 1 Lie on your back with both knees raised and a pillow or small ball squeezed between your legs. Lift your bottom and hold for 5–10 seconds. Do about 10 times, 1–2 sets a day.

Exercises to prevent knee osteoarthritis

Exercise 2 Lie face down and bend your knee towards your bottom. Hold for 5–10 seconds, one leg at a time. Repeat about 10 times, alternating legs. This exercise strengthens the muscles at the back of the thigh. Do 1–2 sets a day.

Exercises to prevent knee osteoarthritis

Exercise 3 Lie on your back and raise your leg straight. For this exercise you may need a towel or strap to help. Loop the strap or towel around your foot and pull your leg up with the knee straight until you feel a stretch in the calf and the back of the thigh (a stretch but no pain). Hold for 10 seconds, then slowly lower your leg. Repeat 10–15 times, alternating both legs, 1–2 sets a day.

Exercises to prevent knee osteoarthritis

If you have knee pain together with balance problems, excess weight or other issues, and you get injured or are worried, you should exercise in water or have hydrotherapy under the supervision of a specialist, as this greatly reduces the chance of injury and the impact on the knees during exercise.