This site uses cookies. By continuing to browse the site you are agreeing to our use of cookies.
Programs / Osteoarthritis of the knee

How to treat osteoarthritis of the knee


If you experience pain in your knees when getting up in the morning you may suffer from osteoarthritis. On this page, you can find information about the causes of osteoarthritis, symptoms and what you can do to treat your injury.

Start treating your osteoarthritis today
Osteoarthritis of the knee.
See how you can use this image free of charge

What is osteoarthritis of the knee?

Osteoarthritis of the knee is a frequent disorder that affects many people and increases in frequency with age. It is commonly caused by hereditary disposition and damage to the knee joint. Appropriate exercise and training can protect against osteoarthritis. Exercise is also an important avenue of treatment if you already suffer from osteoarthritis.


Osteoarthritis is a chronic condition in which the cartilage in the joints gradually degenerates. The natural ability of the cartilage to absorb shock is thus decreased and this causes greater pressure on the bone itself. The increased pressure on the bone can cause pain and a thickening of the ends of the bone, resulting in outgrowths from the bone and decreased mobility in the joint. Osteoarthritis is characterized by stiffness in the knee joint and pain that may occur both during rest and movement.

What can you do to reduce your pain?


With exercise, you can significantly improve the function of your knee and reduce the pain, but this will not eliminate the osteoarthritis. Typically, your rehabilitation will start with mobility exercises that will increase the mobility of the knee and stimulate the cartilage. In addition, you will need to perform stability exercises and strengthen the muscles around your knee.

Lose weight

The knee is a weight-bearing joint. If you are overweight, a weight loss of approx. 10 kilos will help you reduce the pain in your knee.

Start your rehabilitation today

It is important to relieve your knee immediately and start gentle rehabilitation. We recommend Injurymap's rehabilitation program for osteoarthritis of the knee. Injurymap offers you a complete treatment course that you can start today.

Examples of good exercises against Osteoarthritis of the knee:

Your browser doesn't support HTML5 video.

Stand up and move all your weight over on one leg while holding the second leg straight backward. Lean slightly forward, about 20-30 degrees, while keeping the backward leg in line with your body. Rotate your upper body to make your arms move up on one side and down in the other like airplane wings during turning. This is repeated 15 times to each side.

Your browser doesn't support HTML5 video.

Stand up in front of a chair without touching it. Stand on both legs with your feet slightly apart. Your toes should point straight ahead. Bend your knees slowly to a point where you almost touch the chair. Then slowly go back up. Perform 3 sets of 10 repetitions.

Your browser doesn't support HTML5 video.

Take a broad stance with your toes pointing straight ahead. Keep one leg stretched while you bend the other leg and slide your body over the outstretched leg. Hold the stretch for 30 seconds and perform 3 repetitions with each leg.

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

The exercises in Phase 1 will pay special attention to your knees. It is important to keep your...
Read more

Phase 2

The exercises in Phase 2 will help you strengthen your balance and stability around your knee....
Read more

Phase 3

The exercises in phase 3 will help you get back to normal bodily function by training your...
Read more

Info about rehabilitation and pain

Why it hurts

Pain in the musculoskeletal system (muscles, tendons, joints) may be due to many things, but the...
Read more

Why exercising helps reduce your pain

The human body is built for movement. If you do not use your body, you weaken it, which...
Read more

How to exercise when you are in pain

Exercise treatment has been shown to be very effective for long-term recovery and pain...
Read more

The structure of your exercise plan

When we structure your training plan, the damage sustained to your tissue is taken into account,...
Read more

Injurymap explained in one minute