Osteoarthritis (OA) is a common cause of hip and knee pain. It develops when the cartilage that cushions a joint becomes thinner, and the joint can feel stiff, sore and sometimes swollen. Symptoms often flare after activity and ease with rest.

Why exercise helps

Regular, well-chosen exercise is widely recommended as a first step for hip and knee OA. Strong muscles share the load the joint carries, movement keeps the joint supple, and staying active supports general health, sleep and mood. Many people find that pain eases over time when they keep moving, rather than getting worse.

What a good exercise plan includes

• Education about how the joint works and what pain does and does not mean.
• Exercises that build strength and control in the legs, hips and trunk.
• Advice on moving well in daily tasks such as standing from a chair, climbing stairs and walking.
• A gentle start that builds up gradually, with changes made as you improve.

Getting started

Talk with your doctor or a physiotherapist before you begin, especially if you have had a joint replaced or have other health conditions. They can check your joint, set a safe starting level and adjust the exercises as you progress. Mild muscle soreness after exercise is common; sharp or worsening pain is a sign to stop and ask for advice.

For more, see Your Bone and Joint Health, Hip Replacement and Knee Replacement.