Inspired by This Year’s Summer of Sport? Don’t Let Knee Pain Stop You! Across the globe millions of us are glued to our screens right now, still gripped by the highs and lows of the final few days of the Paris Olympics; from the big hitting track races to the lesser-known events such as table-tennis, surfing, speed climbing and handball.
So, if the 2024 Games have inspired you to “up your own game” from being an armchair enthusiast to trying your hand at something new, we’ve teamed up with two of the UK’s leading orthopaedic specialists to take the pain out of the process.
Here, Mr Chethan Jayadev, Consultant Orthopaedic Knee Surgeon and Mr Mark Webb, Consultant Sport Hip and Knee Surgeon from the Grosvenor Orthopaedics Partners answer 5 of the most hotly debated issues about finding the optimum way of exercising safely and keeping your joints in tip top condition:
1. I’m 59, my knees ache when I get out of bed in the morning and are painful when I sit down to watch TV in the evening. So, I haven’t done much exercise in the past few years, where do I start? Help!
Mr Mark Webb, Consultant Sport Hip and Knee Surgeon answers;
“Daily knee pain could be an indication that you’re suffering from knee osteoarthritis (OA)– it’s a common condition, with an estimated 350,000 diagnosed each year in the UK1. However, even if you do find you have knee OA, it doesn’t necessarily rule out you trying out new activities. Exercise is important for maintaining the normal processes that go on inside the knee such as the lubrication of the joint, so not exercising could actually be having a negative impact on the health of your knee. With a long-term commitment to exercise, there is a better chance of living a more active lifestyle, that is less affected by knee pain. My advice would be to start slow and choose an activity that’s best suited to your current capabilities. Walking is a hugely underrated physical activity, which can be easily incorporated into everyday life. Going out for a walk gently works the muscles around the knees, to help strengthen them over time. Try to walk every day – even if it’s just a stroll “around the block” for 15 minutes to start with. Work up to longer walks (up to an hour) after a few weeks and experiment with mixing the terrain – walking on surfaces such as grass and including an incline will help build muscle and increase your heart rate.
“Wearing the right shoes is vital to support your gait – so do invest in well-fitting walking trainers or boots. You could also try out other low impact activities like swimming, cycling or using equipment in the gym such as the cross trainer. Enjoy!”
2. Do I need to get medical advice before starting a new sport or activity?
Mr Chethan Jayadev, Consultant Orthopaedic Knee Surgeon comments;
“For many fit and healthy people, jumping into a new sport without medical advice is often fine. However, as we age, or accumulate injuries, it’s wise to seek professional input before starting new activities, particularly if they’re unfamiliar or more specialised like water sports or climbing. We offer comprehensive assessments and tailored treatment options based on your specific needs. “If you have knee osteoarthritis, treatments like Arthrosamid® injections can offer a quick, one-step procedure providing long lasting pain relief 2-3, with no surgery or hospital stay required. We always provide a follow-up consultation as part of the treatment plan to monitor progress and support a return to regular exercise through a personalised rehabilitation programme. Rehab exercises are crucial. Squats, lunges and deadlifts (with appropriate weights) can strengthen the muscles around your knees and hips. Core work, including sit-ups, planks and leg raises, improves overall stability and balance during physical activities.”
“If you have health concerns, or have been inactive for a while, it’s best to get some professional advice before starting a new sport or intensive activity. A little caution at the start can prevent setbacks later. When in doubt, get checked out!”
3. I injured my knee playing tennis many years ago, does that rule out higher impact sport for me now?
Mr Mark Webb, Consultant Sport Hip and Knee Surgeon responds;
“Fast paced and high impact sports like football, rugby or long-distance running are ‘multi-directional’ increasing the force going through the cartilage. This can increase the likelihood of damage to the cartilage and result in injury. With racquet sports such as tennis, it may depend on the level that you’re playing at, the format of the game and the surface you’re playing on. However, it’s important to continue to play a sport that you love, both physically and on a social level. So, if you’re experiencing pain or mobility issues now as a result of your injury, it’s definitely worth getting an opinion from a medical practitioner on whether you’re suitable for treatment for your knee pain.
“You could try your GP as a first port of call, or book in an appointment with a sports physiotherapist. You can also refer yourself directly to a specialist orthopaedic clinic to get an accurate diagnosis based on imaging and clinical assessment. Treatment may help to support the knee and enable you to play team sports, but you may need to adjust the level and/or amount of time you play for.”
4. Since I’ve been diagnosed with knee osteoarthritis, I’ve put on a stone and a half – do you think it would help to lose weight?
Mr Chethan Jayadev, Consultant Orthopaedic Knee Surgeon comments;
“In short, yes! Even losing a small amount of weight can have a massive effect especially with knee osteoarthritis. Every extra kilo of body weight adds about 4 kilos of pressure on your knees during daily activities. Research shows that being overweight or obese, increases the risk of osteoarthritis and its progression. Additionally, excess fat tissue produces inflammatory chemicals that can worsen joint inflammation. So, weight loss benefits your knees in multiple ways; reduced joint stress, decreased inflammation, improved mobility, pain relief and slowing osteoarthritis progression.
“Being at your optimal weight will make it easier for you enjoy exercise which in turn, helps you to burn more calories and further improve your joint health. However, it’s important to lose weight safely and sustainably. Focus on a balanced diet and low-impact exercises such as swimming or cycling. Contact your GP or talk to your pharmacist to check your Body Mass Index (BMI) score and for advice on safe approaches to weight loss through exercise and dietary changes. They can help you develop a plan that considers your osteoarthritis diagnosis.”
“Remember, even a little weight loss can go a long way in managing your knee osteoarthritis and improving your overall health.”
5. I used to play football for a Sunday team, but my knees are really stiff now. I’d love to give it a go again – or do you think it could make my knees worse?
Mr Mark Webb, Consultant Sport Hip and Knee Surgeon says;
“It’s worth getting this checked out first to see if there are any treatment options for you that could ease the knee pain and allow you to return to sport. If you haven’t played for a while, you may also benefit from a bespoke strength and conditioning programme to build the muscle around the knee to stabilise your movements. Activity such as walking and swimming will also help to boost your cardiovascular strength, as well as providing gentle impact that can help to combat problems such as osteoporosis as we age. The thing to be most aware of here is that playing through knee pain can exacerbate the underlying problem and increase the risk of sustaining more severe injuries.
“However, the good news is that there are an increasing number of treatments now available for problems such as knee osteoarthritis that provide a real alternative to full knee surgery. Arthrosamid® is proven to maintain a significant, long-lasting reduction in knee OA pain – even 3 years post-treatment 2,3. It’s now been tried by over 10,000 patients worldwide4, with clinical studies showing an improvement to quality of life 2,3,5. Anecdotally, many of our patients report that they return to activities that they previously loved including hiking, golf and racquet sports – with fitness levels bouncing back.”
References:
1. Versus Arthritis: 2023 State of MSK Health Report.
2. Bliddal, H., et al. (2023) A Prospective Study of Polyacrylamide Hydrogel Injection for Knee Osteoarthritis: Results From 3 Years After Treatment. Osteoarthritis and Cartilage. Vol 31(5): 682-683.
3. Bliddal, H., et al. (2024) 3 year follow-up from a randomized controlled trial of intra-articular polyacrylamide hydrogel injection in subjects with knee osteoarthritis. Poster LB-31, OARSI 2024 World Congress on Osteoarthritis.
4. Contura Orthopaedics, data on file
5. Bliddal, H., et al. (2021) Polyacrylamide Hydrogel Injection for Knee Osteoarthritis: A 6 Months Prospective Study. J Orthop Res Ther. Vol 6 (2). 1188. ISSN 2575-8241.
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