Knee osteoarthritis (OA) is one of the most common sources of knee pain in adults over 45. But what many people don’t realise is that the way we view and treat knee OA has changed dramatically in recent years.
If you’ve been told your knees are “bone-on-bone” or your X-rays show “severe degeneration,” you may have left that appointment feeling disheartened. But here’s the good news: scans don’t tell the full story, and there’s a lot you can do to improve your symptoms without needing costly injections or surgery.
At iMove Physio Rozelle and Panania, we treat knee osteoarthritis with a movement-first approach. Our goal is to help you feel confident, strong, and reduce pain so you can return to doing the things you love.
But First: What Actually Is Knee Osteoarthritis?
Knee osteoarthritis is often described as a “wear and tear” condition, but that language is outdated. OA is more accurately a process where the cartilage in the knee changes over time, often accompanied by inflammation and reduced joint mobility (how far you can bend and straighten your knee). While this can cause pain and stiffness, it does not mean your knee is damaged beyond repair.
In fact, multiple large studies have shown that many people with visible osteoarthritis on imaging have no knee pain at all. Knee OA is a radiological finding (something we see on an X-ray) not a direct explanation for how much pain you’re in.
“Abnormal findings on your scan are like wrinkles on your skin—a normal sign of time, not damage.”
The Real Cause of Knee Pain in OA Isn’t Always the Cartilage
You might be wondering: If my scan shows arthritis but that’s not always painful, why do my knees hurt?
This is where modern physiotherapy can really help. We now understand that pain in knee OA is often related to a mismatch between what your knees can handle (load tolerance) and what you’re asking them to do.
For some, knee OA can be a loop that is difficult to break. You feel pain so you stop moving as much → the less you move the more deconditioned your knees become which means the threshold to feeling pain is less → and on and on.
In other words:
All of these are modifiable factors and physiotherapy addresses them directly.
Common Myths (and Truths) About Knee OA
Let’s clear up a few misconceptions:
🧠 Myth: You should rest your knees if they hurt.
Truth: Prolonged rest makes your knees weaker and less able to handle daily life. Movement is medicine.
🧠 Myth: Running causes osteoarthritis.
Truth: Runners have less knee OA and less knee pain than non-runners, according to multiple studies. Consistent loading actually improves cartilage health.
🧠 Myth: You need surgery to fix OA.
Truth: Most people get similar or better outcomes with exercise compared to surgery—without the risk, downtime or cost.
📚 Reference: ESCAPE Trial (2018) – Surgery vs physio for meniscus/OA cases showed no superior outcomes at 2 years.
What Does Physio for Knee OA Look Like?
When you see a running and sports physio at iMove, here’s how we help:
1. Comprehensive Assessment
We don’t just look at your scan, because you are more than just a scan. We assess how your knees move, how strong you are, what you’re currently doing, and what you want to get back to doing.
2. Strength and Loading Program
The cornerstone of knee OA treatment is progressive strength training. This includes exercises to:
- Build quadriceps and glute strength
- Improve balance and joint control
- Help your knees better absorb load
Studies out of Denmark (such as the GLA:D Program) have shown that 12 weeks of progressive exercise can significantly reduce pain and improve function in knee OA.
3. Pain Management (without medication)
Manual therapy techniques such as massage and dry needling can be beneficial short term to manage pain levels. The key here is that the focus is always on building long-term capacity and resilience, not quick fixes. Using manual therapy can help settle symptoms down to allow you to do more whilst feeling less pain!
4. Education and Lifestyle Support
We’ll talk about:
- How sleep, diet, and stress impact knee pain
- Why flares are normal—and not a setback
- How to return to walking, running or your specific goal confidently
5. Movement Re-Training
Sometimes pain comes from poor movement patterns. We’ll teach you how to move efficiently and avoid overload.
What Not To Do If You Have Knee OA
Avoid these common pitfalls:
📚 Research shows that glucosamine, chondroitin and many joint supplements have minimal benefit compared to strength training and weight management.
What Should You Do Instead?
“Movement doesn’t wear out your knees, it makes them more resilient.”
Real Results: What You Can Expect from a Physio-led OA Program
Patients at iMove Rozelle and Panania often report:
We use equipment like VALD force plates and dynamometers to track your progress in real numbers—not just vague improvements or only eye-balling your progress.
Final Thoughts: You’re Not Broken
A diagnosis of knee osteoarthritis is not a life sentence of pain or immobility. Your body is adaptable, and with the right approach, your knees can get stronger, more capable, and significantly less painful.
The key lies in understanding that scans don’t define your potential, and that strength, education, and consistency are your best tools for long-term joint health.
If you’re tired of being told to rest, take painkillers, or just “wait until you need surgery”,it’s time for a different approach.
Ready to Take the First Step?
Book in with a running and sports physio at iMove Rozelle or Panania for a detailed knee assessment and rehab plan. Let’s rebuild your confidence, one rep at a time.
📍 Rozelle Clinic
📍 Panania Clinic
