For many older adults, osteoarthritis (OA) can feel like a life sentence to pain, stiffness, and lost mobility. Everyday activities like climbing stairs or walking to the shops may suddenly seem daunting. But here’s the truth: pain does not always mean damage, and with the right strategies, you can take control of your joint health.
In this blog, we’ll explore osteoarthritis of the hip and knee, two of the most commonly affected joints, and uncover how movement truly is medicine—“motion is lotion” for your joints! We’ll also introduce you to the GLA:D program, an evidence-based approach proven to help manage OA and improve quality of life.
Whether you’re living with OA or supporting a loved one, this guide will equip you with practical tips, expert advice, and actionable steps to keep moving and thriving.
Understanding Osteoarthritis of the Hip and Knee
Osteoarthritis is the most common form of arthritis, often described as a “wear and tear” condition. But it’s more than just aging joints—it involves changes in the cartilage, bones, and surrounding tissues that can lead to pain and stiffness. The hip and knee joints, as major weight-bearing joints, are particularly vulnerable.
Symptoms of Hip OA
- Pain in the hip joint, which may radiate to the groin, thigh, or buttocks.
- Stiffness, especially after sitting or resting.
- Difficulty with everyday movements like bending to put on socks or getting in and out of a car.
Symptoms of Knee OA
- Pain around the knee joint, often worse after activity or at the end of the day.
- Stiffness that eases with gentle movement but returns after prolonged rest.
- Grinding or creaking sensations when bending or straightening the knee.
It’s important to note that pain does not always reflect the level of joint damage. Some people experience significant discomfort with minimal joint changes, while others may have severe joint damage and little pain.
Why movement matters: Staying active may seem counterintuitive when you’re in pain, but gentle, consistent motion helps lubricate the joints, reducing stiffness and improving function. This is where the phrase “motion is lotion” comes into play—it’s a powerful reminder that movement is key to joint health.
The GLA:D Program: An Evidence-Based Solution for Osteoarthritis
One of the most effective ways to manage osteoarthritis is through structured education and exercise programs like GLA:D (Good Life with osteoArthritis: Denmark). Developed in Denmark, the GLA:D program is now internationally recognised for its success in helping people with hip and knee OA regain control over their joint health.
How the GLA:D Program Works
GLA:D combines two key components:
- Education: Participants learn about osteoarthritis, including how pain works, why exercise is essential, and how to manage symptoms effectively. This empowers individuals to make informed decisions about their care.
- Supervised Exercise: The program includes specific exercises tailored to improve strength, stability, and joint function. These exercises are low-impact, making them ideal for people with OA.
Why GLA:D Is Effective
Research has shown that GLA:D significantly reduces pain and improves quality of life for participants. By focusing on safe, joint-friendly movements and long-term self-management strategies, it not only helps with physical symptoms but also builds confidence and reduces anxiety about movement.
A Key Takeaway: Pain Doesn’t Always Mean Harm
One of the core messages of the GLA:D program is that pain does not always mean damage. This understanding can help participants overcome the fear of movement, encouraging them to stay active and reap the benefits of regular exercise.
If you’re interested in learning more about the GLA:D program or joining one in our clinic, we’re here to help.
Practical Tips for Managing Hip and Knee Osteoarthritis
Osteoarthritis management goes beyond formal programs like GLA:D. Incorporating small, consistent changes into your daily routine can make a big difference in reducing pain and improving mobility. Here are some evidence-based strategies:
1. Stay Active with Low-Impact Exercise
Activities like swimming, cycling, and walking are joint-friendly ways to stay active. Even small bursts of movement throughout the day can help reduce stiffness and improve circulation. Remember, “motion is lotion” for your joints!
2. Strengthen Supporting Muscles
Stronger muscles around the hip and knee joints help absorb stress and improve stability. Simple exercises like seated leg raises or bridges can be effective. Always consult a professional before starting a new routine to ensure proper technique.
3. Maintain a Healthy Weight
Every extra kilogram puts additional strain on your joints, particularly in the hips and knees. Even modest weight loss can significantly reduce pain and slow OA progression.
4. Manage Pain Wisely
Use tools like heat or ice packs to manage flare-ups. Over-the-counter medications may provide temporary relief, but they should not replace long-term strategies like exercise and therapy.
5. Use Joint-Friendly Tools
Invest in ergonomic aids such as cushioned footwear, raised seating, or walking poles to make daily activities easier and reduce strain on your joints.
6. Prioritise Self-Care and Mental Health
Living with OA can be mentally challenging. Practices like mindfulness, deep breathing, or yoga can reduce stress and improve your overall well-being.
Take the Next Step
Managing osteoarthritis is a journey, but you don’t have to do it alone. Programs like GLA:D, combined with these daily tips, can empower you to live an active and fulfilling life.
If you’d like to learn more about GLA:D or find personalised support, call the clinic today or head to our GLA:D page on our website