Knee Osteoarthritis
Osteoarthritis of the knee
Understanding your knee arthritis
The smooth cartilage that caps the ends of the bones in your knee has thinned in places. Where it's worn, the joint glides a little less easily and can feel stiff, achy, or swollen — often worse first thing in the morning or after you've been sitting. This is one of the most common things we see, it tends to move in waves, and how your knee feels and works is strongly shaped by movement, strength, and a few daily habits. That's what this program is built around.
What causes knee arthritis?
There's usually no single cause — it tends to come from a mix of things: age-related wear, a prior injury, previous meniscus surgery, the way your knees are aligned (a bit bow-legged or knock-kneed), genetics, and the extra load that weight puts across the joint. Knowing the "why" doesn't change the plan, but it often helps things make sense. None of it means your knee can't feel and work better.
What you might be feeling
Everyone's knee is a little different, but people often describe morning stiffness that eases once they get moving, an ache that comes up with activity and settles with rest, some swelling or fullness, a grind or click with certain movements, and days that are better and tougher. If that sounds familiar, you're in good company — and there's a lot we can do together.
The path ahead
There are several well-established steps in caring for knee arthritis, and the right mix depends on you. For many people the simple things go a long way — moving in knee-friendly ways, calming a flare, support when you need it, and building strength. Wherever you're headed — staying active and comfortable, protecting the knee for the years ahead, easing symptoms before an injection or surgery, or preparing for a procedure that's already planned — strength and movement are the foundation. We decide each step together with your care team, at your pace.
Common questions about activity
"What am I still allowed to do?" is the question we hear most. For most people: walking is encouraged; cycling and swimming are excellent and easy on the knee; golf is usually fine; strength training is encouraged and part of this program; many keep playing pickleball or tennis (dialing down the hard stops-and-starts on tougher days). Running isn't dangerous to the joint, but it can stir up symptoms for some — listen to how your knee responds. The theme: stay active with the things that feel good to your knee.
Your weekly walking goal
A simple, steady walking habit is one of the most reliable ways to keep an arthritic knee comfortable. Start where it feels manageable and build gradually — about 10–15 minutes most days to begin, then 15–20, then a little more as it feels comfortable. Your steps and active minutes can sync from Apple Health, so this can track itself.
Living with it day to day
A few habits tend to make knees happier: trade impact for motion (walking, cycling, swimming keep you active while being easy on the joint), and know that even modest weight reduction can significantly decrease the force across the knee. Ice can quiet a flare; warmth can loosen a stiff joint before you move. A sleeve or brace steadies some knees. And motion is lotion — gentle, regular movement usually feels better than long stretches of sitting still.
When your knee has a bad week
Arthritis comes in waves, and most people have the occasional rough patch. When your knee is having a bad week: ease off impact for a few days, keep moving gently (that usually feels better than stopping entirely), ice if it helps, an anti-inflammatory if that's appropriate for you, and ease back into your progression as the flare calms — you haven't lost your progress. Flares pass.
Other treatment options
Movement and the simple measures go a long way. It also helps to know the other tools, since they're part of the broader picture: cortisone injections (calm inflammation in the joint), hyaluronic acid "gel" injections (a lubricating injection some find helpful), and PRP where offered. Surgery is another option some people consider — generally when X-rays show arthritis or joint wear, the knee is meaningfully affecting your quality of life and function, and lesser treatments haven't given enough relief. Whether and when to proceed is a decision you and your care team make together. This program supports you wherever you are on that spectrum.
Tracking how you're doing
You'll periodically complete a short knee questionnaire called the KOOS. It tracks how your knee is functioning over time and lets you and your care team see trends in your recovery and activity. Together with your quick daily check-in, it's a shared view of your progress — for your benefit and your care team's records. It is not a monitoring or warning system.
This guide is general education, not medical advice, and doesn't replace evaluation by a licensed provider. For urgent symptoms, contact your care team or call 911.