Are your knees creaking, aching, or complaining a little louder than they used to? You are probably suffering from knee osteoarthritis (OA).
Knee OA is a common health problem for older adults in the U.S. Over 32 million adults across the country suffer from this health condition. Among those with knee osteoarthritis, 43% are 65 or older.
Seniors often assume surgery is the only solution. But that is far from the truth. They now have access to a wide range of non-surgical treatments, including targeted exercise and physical therapy.
Newer options like genicular artery embolization, a minimally invasive way to reduce knee pain by treating inflammation at its source, are also gaining ground.
Here, we’ll walk you through strategies that can help you manage knee OA without surgery.
1. Strengthen Knee Muscles
The human body starts losing muscle mass and strength in their 30s. But the rate at which humans lose muscle mass and strength accelerates after 65 years.
The muscles surrounding the knee function as natural shock absorbers for the joint. Strengthening them can help absorb the stress of daily activities. This prevents that force from reaching the sensitive joint surfaces.
The quadriceps are the main support for the knee joint. Weakness in the quadriceps is a known risk factor for the progression of OA.
You can improve quadriceps strength with seated leg lifts. To do this, sit in a sturdy chair with feet flat. Straighten one leg parallel to the floor, hold for three to five seconds, and lower slowly.
The hamstrings, at the back of the thigh, work in tandem with the quadriceps to stabilize the knee and support its ligaments.
Standing leg curls are excellent for strengthening the hamstrings. Hold the back of a chair for support, bend one knee to lift your heel toward your buttocks, then lower slowly.
Calf muscles also contribute significantly to knee health. Strong calves help maintain balance on uneven surfaces. This reduces the risk of falls, which are common among seniors. Gentle calf raises, done seated or standing, strengthen the lower leg while keeping joint stress minimal.
2. Managing Weight to Ease Knee Pressure
Weight management is perhaps the most effective way to help an aching knee.
Excess body weight puts physical stress on your joints, accelerating wear and tear. For seniors with knee OA, obesity worsens knee pain and increases ankle strain when descending stairs. Losing even a small amount of weight can change your life.
The physical pressure on the knees is much higher than the total weight. Medical research has identified a specific 4-to-1 ratio. Each pound of weight you lose takes off 4 pounds of pressure from your joints.
Shedding pounds also reduces the amount of pro-inflammatory cytokines in your body. These chemicals actively break down cartilage and cause swelling. This reduces inflammation in the knee.
A good way to start is by eating more whole foods. This includes things like brown rice, fish, and chicken. Cutting back on sugar and sweet drinks is also helpful.
Getting enough sleep is another secret to maintaining a healthy weight. Seniors who sleep less than 6 hours a night often find it harder to manage their weight. This is because lack of sleep alters hormones that control hunger.
3. Explore Advanced Minimally Invasive Options
If exercise and weight loss are not enough, other options exist. Minimally invasive treatments can provide significant pain relief. These options do not require the recovery time of surgery and are often performed right in a doctor’s office.
Steroid injections, or cortisone shots, can address inflammation. They are best for sudden flare-ups and intense swelling. You will experience relief within a few days of the shot. However, doctors limit these to three or four times per year. Overuse can damage the cartilage further.
Radiofrequency ablation, or RFA, is a newer option. In this procedure, a doctor uses heat to turn off the nerves that send pain signals to the brain.
One of the most exciting breakthroughs for chronic knee pain is genicular artery embolization. This minimally invasive method blocks abnormal blood flow to the knee joint’s lining (synovium) and reduces inflammation.
Pedes Orange County explains the procedure in detail. It notes that a vascular specialist performs this outpatient procedure under local anesthesia and sedation. Using X-ray guidance, a small needle puncture is made in the leg to guide a catheter to the knee’s blood vessels. The specialist then injects biocompatible beads to regulate blood flow, reducing the inflammation and pain caused by knee OA.
Living Well With Knee Osteoarthritis
Knee osteoarthritis does not have to mean the end of an active life. You can manage pain and stay mobile for years if you follow these tips.
Be patient with yourself. Progress may be gradual due to age. But every effort you make is an investment in your comfort, independence, and quality of life.
Make sure you listen to your body in the process. And don’t hesitate to seek professional guidance when needed. Rest assured that your knees will carry you comfortably through many more wonderful years.
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