Symptoms & movement
Staying active with knee osteoarthritis: Plan movement into your day
Build a realistic activity plan around your symptoms, your routine and a suitable alternative.
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Your exercise guide
Your exercise guideRead the video transcript
Movement that fits
Be more active, but how does that fit into your day? With knee osteoarthritis, an activity plan needs to suit your symptoms and abilities. Start with a practical question: which activity can I build into my routine regularly, at an amount that is right for me?
Choose a suitable activity
Walking, cycling or movement in water may be suitable options. Targeted strength exercises can also support your muscles. If needed, discuss the right combination with your doctor or physiotherapist. Choose something you enjoy and can realistically access.
Find an amount that suits you
A realistic start matters more than an ambitious first day. Choose a distance or an amount of exercise that matches what you can currently manage. A shorter walk with a planned break may be easier than a long outing. One fixed number of minutes or steps will not suit everyone.
Link it to a familiar routine
Make the plan specific. For example, take the agreed short walk after breakfast. Or do the exercises you have been shown at home on selected days. Put your shoes or exercise equipment ready. Write down when you will do it. Simple preparations turn an intention into a clear opportunity.
How does your knee respond?
Notice how your knee feels during the activity and afterwards. Symptoms can temporarily increase when starting an exercise programme. But do not simply push through severe, new or clearly worsening pain. Adjust the activity and discuss persistent problems with your healthcare team.
Include a plan B
A day with more symptoms or bad weather does not have to end the whole plan. Think ahead about a manageable alternative agreed with your healthcare team. Perhaps a shorter session or suitable indoor exercises. Build up gradually. After treatment or surgery, follow the individual instructions from your healthcare team.
Support can help you keep going
An arrangement with someone else, or a simple reminder, can help you keep going. Ask to be shown exercises if you are unsure how to do them. If your knee becomes very swollen or hot, or you suddenly cannot put weight on it, seek medical advice before continuing to exercise.
What. How much. When.
Your starting plan needs three details. What would I like to do? What amount suits me today? And when will I do it? Add a suitable alternative. This makes movement easier to plan and adapt. Take the plan to your next appointment and develop it together.
Make an informed decision
Crespine Gel. This information does not replace medical advice. Discuss your symptoms and treatment options with your healthcare professional.
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