Everything you need to know about Osteoarthritis (OA)
In pain and worried or unsure what to do? We’re Here.
Osteoarthritis is extremely common — more than 10 million people experience it every single day.
The good news? Most cases can improve without scans or injections. But some people need a helping hand to get things to ease quickly and effectively.
Are you in pain now?
What is Osteoarthritis?
Osteoarthritis is the most common form of arthritis and one of the most common causes of joint pain. It happens when the whole joint gradually changes over time, including the cartilage, bone, ligaments and surrounding muscles. Although it’s often linked with ageing, osteoarthritis can improve with the right care. Many people remain active and reduce their symptoms with exercises, a healthy lifestyle, and the right people to talk too.
A diagnosis of osteoarthritis doesn’t mean you should stop moving. In fact, the right type of movement is one of the most effective ways to reduce pain and improve function.
If you’re reading this while struggling to sit or stand or the pain is reproduced when you walk up stairs, perhaps you’re bracing yourself to take a step thinking “This OA pain is really bothering me”
— here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, get in touch, we are more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
- Gentle joint mobilisation
Purpose:
Decrease pain to the joint, strengthen supporting structures, reduce stiffness.
How to do it:
- Sit up right with support.
- Lift or move the effected joint ensuring it is non-weight bearing.
- Rhythmically move the joint back and forth in a comfortable range of motion.
- Make the movement as big as possible in a pain free and comfortable range
Reps:
2-3 minutes of joint movement
repeated 2-3X throughout the day.
Postural adjustments
Top three exercises to decrease joint pain and improve joint strength
- Wall Sit with Toe Raises
Purpose:Supports the knee control by improving ankle strength and shock absorption
How to do it:
- Stand with your back flat against a wall
- Feet shoulder-width apart
- Feet positioned approximately 10 inches away from the wall
- Attach a taut resistance band that is stretched around both forefeet
- Keeping your body still, lift your forefoot so you come onto your heels (toes lift upwards)
- Hold this position for 5 seconds
- Slowly lower & repeat
Reps:
Hold 5 seconds
10-12X
2-3 sets daily. Clamshell (Heavy Resistance Band)
Purpose:
Strengthen deep hip stabilisers
Improve control of the pelvis
How to do it:
- Lie on your side
- Place a heavy resistance band around your knees
- Keep ankles together
- Lift the top knee upwards against the band
- Lower slowly
Breathing cues – Breathe out as you lift, Breathe in as you lower
Reps:
6–12 repetitions
3 sets
1 minute rest
Self massage (after 3+ days)
Light – medium pressure held into any areas of discomfort for 1-2 minutes. This will cause some initial discomfort followed by calming effects on the muscles and pain.
Anti-inflammatories (e.g ibuprofen)
Check with your GP to see if you’re suitable for medication to help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for common, Osteoarthritis pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or more limbs, or difficulty walking that is worsening.
Severe, unrelenting ankle pain that is not eased by rest or position and is rapidly worsening.
Ankle pain following a significant trauma (e.g. fall, accident, car crash).
Ankle pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches. We would love to hear from you, feel free to give us a call and ask about your symptoms before committing to a consultation.
How we treat Osteoarthritis in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert osteopaths, physiotherapists and soft tissue therapists are experienced in diagnosing and treating Osteoarthritis in adults of all ages.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Hands-on treatment to reduce stiffness, tension, and pain
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build OA-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment to help guide and track your recovery.
Get in Touch
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01704 264 888
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01704 264 888
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