Get Moving To Manage Osteoarthritis

Overview

Osteoarthritis is the most common type of arthritis. It affects joints — the places where two bones meet, like your knees, hips, hands and spine. In a healthy joint, a smooth layer called cartilage covers the ends of the bones and helps them slide past each other easily. In osteoarthritis, that cartilage thins and the whole joint changes. The lining of the joint can become inflamed, the ligaments and muscles around it can weaken, and small bony bumps may form. The result is joints that feel painful, stiff and harder to move. It is not simply 'wear and tear' from getting older — it is a condition that can be helped, and staying active is one of the best things you can do.

Yes. Osteoarthritis is one of the most common long-term health conditions worldwide and a leading cause of pain and disability in adults. Many people have it, and most continue to live full, active lives.

It becomes more common with age and usually starts after the age of 45. It is more common in women, especially after menopause. Knees, hips, hands and the lower back are the joints most often affected. It can also affect younger people, particularly after a joint injury or in people whose jobs involve a lot of lifting, kneeling or repeated strain.

Symptoms

Common symptoms

• Pain in the joint, especially when you move it or put weight on it, and often worse at the end of the day
• Stiffness after resting or first thing in the morning, usually easing within about 30 minutes of moving around
• Swelling or a feeling of fullness around the joint
• A grinding, crunching or creaking feeling when the joint moves
• Less range of movement than before — for example, trouble bending a knee fully or opening a jar
• Muscles around the joint feeling weaker or tiring faster
• Flare-ups, where symptoms get worse for days or weeks and then settle again

Symptoms in children

• Osteoarthritis is very rare in children. Joint pain, swelling or stiffness in a child should always be checked by a doctor, because other kinds of joint problems are much more likely in young people and some need early treatment.

Symptoms in older adults

• Symptoms may be more constant, and pain can affect sleep, walking and everyday tasks
• Muscle strength and balance can decline, which raises the risk of falls
• Other health conditions may be present too, so treatment needs to be tailored
• Symptoms can still improve at any age with the right movement and support

Causes

Main causes

• Osteoarthritis usually develops from a mix of factors rather than a single cause. The joint's cartilage, bone, ligaments and muscles change together over time.
• Repeated or heavy load on a joint, such as from certain jobs, sports or carrying extra body weight
• An old joint injury, such as a torn ligament or a fracture, which can lead to osteoarthritis years later
• Genes — osteoarthritis often runs in families, and some people's joint shape or cartilage is more vulnerable
• Low-level inflammation in the joint lining, which can add to damage and pain

Risk factors

• Getting older — the chance rises from around age 45 onwards
• Being overweight or living with obesity, which puts extra load on knees and hips and adds to inflammation
• A previous joint injury or joint surgery
• Jobs that involve lots of kneeling, squatting, lifting or climbing
• Family history of osteoarthritis
• Being female, especially after menopause
• Weak muscles around a joint, or joints that are poorly aligned
• Other joint conditions, such as gout or rheumatoid arthritis

When to see a doctor

See a doctor urgently if:

• A joint that is hot, red and swollen, particularly with a fever or feeling generally unwell
• Sudden severe joint pain after an injury, or not being able to bear weight
• New numbness, tingling or weakness in a limb
• Calf swelling or pain, or sudden breathlessness

Book a routine appointment if:

• Joint pain or stiffness that has lasted more than a few weeks
• Swelling in a joint that does not settle
• Pain or stiffness that is affecting your sleep, work, walking or mood
• Self-care such as gentle exercise, rest and heat or cold is not helping enough
• You are unsure whether it is osteoarthritis or something else

Diagnosis

There is no single test for osteoarthritis. Your doctor will usually make the diagnosis by talking with you about your symptoms and examining your joints. They will ask where it hurts, when it hurts, how long it has been going on, and how it affects your daily life. They may check how well the joint moves, whether it is swollen, and how strong the muscles around it are.

Tests that may be done

• A physical examination of the joint, including movement, swelling and muscle strength
• An X-ray, which can show joint changes — but scans do not always match how much pain you feel, so they are not always needed
• Blood tests, mainly to rule out other types of arthritis or other conditions
• A test of fluid from the joint, if the doctor suspects infection or gout
• An MRI scan only in specific situations, such as after an injury

What to expect at your appointment

Your appointment is likely to be a conversation and an examination rather than a long list of tests. It can help to note down when your pain is worst, what makes it better or worse, and what you would like to be able to do again. If you are offered an X-ray, remember that the picture does not tell the whole story — your symptoms and function matter most.

Treatment

The core treatment for osteoarthritis is movement. Exercise, keeping to a healthy weight and learning how to pace yourself are the foundations, and they work better than any single medicine. Your healthcare team can add other options — such as pain relief, physiotherapy or injections — to help you stay active, especially during flare-ups.

Self-care at home

• Move regularly. Short, frequent bouts of activity beat one long session. Even a few minutes of walking or chair-based exercise counts.
• Build strength. Strong muscles support and protect joints — ask about a physiotherapy-led strength programme or try gentle resistance exercise.
• Stay generally active with something you enjoy, such as walking, swimming, cycling or tai chi. Water-based exercise is easy on the joints.
• If you are carrying extra weight, losing even a modest amount can reduce knee and hip pain noticeably. Ask your GP or pharmacist about local weight support.
• Pace yourself. Balance activity with rest, and spread heavier tasks across the day or week.
• Use heat or cold packs on sore joints for short periods, whichever feels better for you.
• Wear comfortable, well-cushioned shoes, and consider a walking stick or other aid if it helps you keep moving.
• Protect your sleep — good rest helps you cope with pain. Talk to your doctor if pain is regularly waking you.

Medical treatments

Treatment is chosen together with you, based on which joints are affected and how much your life is disrupted. Your doctor or pharmacist can advise on pain relief options — some are rubbed onto the skin and some are taken by mouth — and will discuss the benefits and risks for you. Physiotherapy is a key treatment and can be offered through your GP or local service. Some people are helped by an injection into the joint, given by a specialist. Other options include referral to a weight management or exercise programme, and support with sleep and mood if pain is affecting them. Always check with a pharmacist or doctor before starting any medicine, especially if you take other medicines or have other health conditions.

When is surgery considered?

Surgery is an option for a small number of people, mainly when joint pain is severe, it is seriously affecting sleep and daily life, and other treatments have been tried. Joint replacement surgery, most often of the hip or knee, is usually very effective at relieving pain. Your doctor will discuss the risks and benefits and what recovery involves before referring you.

Living with this condition

Osteoarthritis tends to come and go. You will have better days and flare-up days, and both are normal. On good days, keep moving so you stay strong. On harder days, gentle movement, rest and heat can help, and you can return to your usual activity as things settle. Planning your week, spreading out heavier jobs and using helpful gadgets around the home can make daily life easier. Many people find that staying active actually reduces the number of bad days.

Lifestyle tips

• Aim for some movement every day, even on flare-up days — gentle range-of-motion exercises keep joints from getting stiffer
• Add strengthening exercise two or more times a week for the muscles around affected joints
• Build activity up slowly, and expect some mild soreness when you start something new
• Choose supportive shoes and avoid long periods standing or sitting still
• If you smoke, stopping helps your overall joint and heart health
• Keep up social contact and hobbies — staying involved is good for both body and mood

Diet and exercise

There is no special diet that cures osteoarthritis, but a balanced diet supports joint health and helps you keep a healthy weight. Eat plenty of vegetables, fruit, wholegrains, beans, nuts and oily fish, and go easy on highly processed foods and sugary drinks. If you are trying to lose weight, aim for gradual, steady change rather than a strict diet. For exercise, think of three ingredients: aerobic activity that makes you slightly warm and breathless, strength work for the muscles around your joints, and stretching to keep joints flexible. A physiotherapist or your GP can help you find a plan that suits your joints and your life.

Mental health and emotional wellbeing

Long-term pain can wear you down. It is very common to feel low, frustrated, worried or exhausted, and that is not a sign of weakness. Pain and mood affect each other, so getting support for low mood can also help your pain. Talk to your doctor if you feel persistently down, anxious or hopeless — effective help is available. If you ever have thoughts of harming yourself, contact your local emergency number or a crisis line in your country straight away, and reach out to someone you trust.

Prevention

Osteoarthritis cannot always be prevented, and some risk factors — like age, genes and past injuries — are not in your control. But you can lower your risk and slow things down. Staying physically active, keeping muscles strong, maintaining a healthy weight and avoiding joint injuries all help. If you do injure a joint, getting it properly assessed and rehabilitated matters, because a well-recovered joint is less likely to develop problems later.

Vaccines

There is no vaccine for osteoarthritis. Keeping up with recommended vaccinations is still worthwhile, as staying well helps you stay active.

Screening programmes

There is no routine screening test for osteoarthritis. It is found when you have symptoms and see a healthcare professional.

Complications

If left untreated

• Pain and stiffness can gradually increase, making everyday tasks harder
• Muscles around the joint can weaken from disuse, which makes the joint less supported
• Activity levels often drop, which can lead to weight gain, poorer heart health and low mood
• Sleep can be disrupted by pain
• Balance and walking may be affected, raising the risk of falls, especially in older adults
• In some people, the joint becomes significantly damaged over time

Long-term outlook

The outlook is generally good. Most people with osteoarthritis are able to keep doing the things that matter to them by staying active, managing their weight and getting the right support. Symptoms can be managed, flare-ups settle, and joint replacement is a reliable option for the minority who need it. Starting movement early — even gently — gives you the best chance of staying strong and independent.

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