Osteoarthritis of the Knee: 7 Expert-Recommended Tips to Manage Pain and Improve Mobility

16 June 2025

Do you fear movement because your knee hurts? Use these expert-recommended tips to reclaim your right to move and do activities you love. 

Osteoarthritis of the Knee: A Brief Overview

Osteoarthritis of the knee is a chronic (long-term) condition. It occurs when the connective tissue covering bones in the knee joint—cartilage—breaks down. As a result, bones in the joint rub together.

Knee osteoarthritis is a common condition, affecting over 5 million people in the UK. (1) Symptoms can include:

  • Pain, stiffness, and swelling of your knee
  • A cracking sound when moving your knee
  • Difficulty moving due to pain and swelling
  • Weakening of muscles in the legs

What Happens in Osteoarthritis?

Osteoarthritis (OA) doesn’t develop at once. It involves a series of steps that progressively damage your cartilage and cause symptoms.

Initially, collagen type II breaks down, resulting in narrower joint space. The triggers for the initial degradation include ageing, genetics, stress, and obesity. Besides, collagen type II breaks down more easily due to certain enzymes.

Our immune system mistakes the degraded parts for foreign bodies. Then, it produces substances that damage joints, cause inflammation, and further degrade collagen type II.

Consequently, OA becomes chronic and progressive.

When to Have Surgery for Knee Osteoarthritis?

Your doctor may consider surgery if you: (2)

  • Cannot participate in daily activities due to knee pain
  • Need a cane
  • Don’t respond to pain medications
  • Have difficulty sleeping at night due to pain
  • Have severe arthritis that causes you to fall

The common types of surgery for knee osteoarthritis are: (3)

  • Arthroscopy

Arthroscopy is a minimally invasive surgical technique. It can help relieve symptoms of knee osteoarthritis by removing damaged cartilage, repairing ligament tears, and removing damaged tissues from the knee.

  • Cartilage repair and replacement

Cartilage repair may be an option if the damage is small. Techniques used to repair or replace damaged cartilage can include microfractures (drilling tiny holes in the bones of the knee joint), cartilage resurfacing, using cartilage from elsewhere, or a donor to replace damaged cartilage.

  • Osteotomy

Osteotomy involves cutting bone in the affected knee. It helps transfer weight from the damaged region. Benefits of osteotomy can include reduced pain, slowed degenerative process, and delayed joint replacement.

  • Knee arthroplasty

This technique is also known as knee replacement. It’s considered only in the advanced stages when you don’t respond to conservative treatments. During knee replacement surgery, a surgeon removes all or part of the damaged knee joint and replaces it with a metal or plastic joint.

Top 7 Tips to Manage Osteoarthritis of the Knee, Based on Science

Osteoarthritis is a chronic, degenerative disease with no cure. Fortunately, there’re ways to enhance your quality of life, increase independence, and prevent complications. 

1.   Eat healthy

Eat plenty of fruits, vegetables, fish, nuts and beans. Limit processed foods and saturated fats. The British Dietetic Association (BDA) recommends: (4)

  • Two portions of fish per week (try a supplement if that’s not possible)
  • Increasing dietary fibre
  • Vitamin D supplement 10-25 µg/day when you don’t get enough sunlight (winter)
  • 15 minutes of direct sunlight exposure daily during summer
  • Vitamin K-rich foods, such as kale, spinach, broccoli, Brussels sprouts, eggs, and chicken

Veggies and fruits are rich in nutrients with antioxidant and anti-inflammatory properties. Besides, they contain generous amounts of vitamins C and K. All these nutrients work together to reduce inflammation, help maintain a healthy weight, and fight harmful substances called free radicals.

Likewise, whole grains and beans contain phytonutrients and fibre. Studies have shown that fibre can help lower the blood levels of inflammation-causing substances. Moreover, fibre (from whole plants) improves gut health and can help you lose excess weight, a known risk factor for knee osteoarthritis.

According to the Arthritis Foundation, the Mediterranean diet may help reduce inflammation and slow the progression of disease in people with osteoarthritis. Click HERE to learn about the Mediterranean diet, foods to include, foods to limit, and menus/recipes.

Diets high in ultra-processed foods have been linked with worse outcomes in people with knee osteoarthritis. In a 2025 study, researchers found that participants who consumed large amounts of ultra-processed foods had: (5)

  • Worse pain
  • Impaired activities of daily living
  • Thinner cartilage
  • Slower gait

Examples of ultra-processed foods are sugary soft drinks, sweets, biscuits, cakes and savoury snacks. They typically contain large amounts of fat, salt, sugar, and food additives, which are thought to promote arthritis development. These ingredients may increase arthritis risk or make symptoms worse by: (6)

  • Increasing inflammation
  • Contributing to unhealthy weight gain
  • Impairing immune response
  • Weakening muscles
  • Altering the balance of “friendly” bacteria in the gut

When we are inflamed for months or years, our immune system produces several inflammatory substances. These substances can promote cartilage degradation and trigger pain.

Anti-inflammatory diets, such as the Mediterranean diet, can help improve arthritis symptoms by lowering inflammation. Contrarily, ultra-processed foods are pro-inflammatory and are linked to a higher risk of arthritis.

2.   Lose excess weight

Obesity is a well-established risk factor for osteoarthritis, especially those of the knee and hip.

Just 10 pounds of excess weight puts your knees at an additional 45 pounds of force per step. (7) Several studies show that being overweight or obese can double the risk of developing osteoarthritis.

The good news is losing about 10% of body weight can significantly improve pain, joint movement, and quality of life. (8) Besides, weight loss boosts confidence, helps reduce fear of movement, and increases participation in daily and social activities.

3.   Move more

Any physical activity is better than none.

Most guidelines across the globe recommend physical activity as the first-line treatment for people with knee osteoarthritis.

For example, 150 minutes/week of moderate-intensity activity, including 2 days/week of strength training, is considered the gold standard for most people with knee osteoarthritis. (8)

Besides, these guidelines encourage people to:

  • Reduce sedentary time
  • Limit sitting (8 hours or less of total sitting time per day)
  • Avoid prolonged sitting (take regular breaks)

Examples of moderate-intensity activities include brisk walking (about 3 miles/hour) and gardening. You may also choose low-impact joint-friendly activities, such as:

  • Swimming
  • Tai chi
  • Strengthening exercises
  • Cycling

Walking 10,000 steps or less per day is unlikely to worsen knee osteoarthritis symptoms.

4.   Specific bodyweight exercises for knee osteoarthritis

Exercise is intentional physical activity. According to the NHS, the following exercises can benefit people with knee osteoarthritis:

  • Knee flexion and extension
  • Inner range quadriceps
  • Quadriceps strengthening (sit to stand)
  • Quadriceps strengthening (mini squat)
  • Calf strengthening (heel raises)
  • Step up
  • Clam
  • Hamstring stretch
  • Quadriceps stretch
  • Calf stretch

Note: You can find the details of each exercise (from level 1 to level 3) with pictures HERE and HERE.

5.   Get your injuries treated immediately

Current or past knee injury is a known risk factor for knee osteoarthritis.

Studies show that you’re 3 to 6 times more likely to get knee osteoarthritis if you had a joint trauma in the past. A joint trauma causes structural changes in the cartilage and joint, which may lead to osteoarthritis. (9)

Therefore, seeking immediate medical care for your injury is paramount to reducing the risk of developing knee osteoarthritis.

6.   Keep your bones strong

You cannot imagine healthy joints without strong bones.

Ways to strengthen bones include:

  • A healthy diet rich in calcium and vitamin D
  • Regular resistance training
  • Limiting sugary beverages, alcohol, and coffee

Emerging evidence suggests that osteoarthritis involves the degeneration of the cartilage and subchondral bone. The subchondral bone is the bony layer located directly below the cartilage in the knee joint. It provides nutrition to the cartilage and supports the knee joint during movement.

Degeneration of this bone can accelerate cartilage damage and increase pain. Thus, keeping your subchondral bone strong is key to preventing and treating knee osteoarthritis.

Exercise is a great way to strengthen your subchondral bone. According to a recent review, exercise can: (10)

  • Prevent cartilage degeneration
  • Reduce inflammation
  • Prevent loss of the subchondral bone

Exercises the authors reviewed in the study included:

  • Gentle short-term treadmill walking
  • Aerobic exercise
  • Resistance training
  • Swimming
  • Neuromuscular training (resistance, core strength, dynamic stability, agility exercises)
  • Balance training
  • Tai chi
  • Yoga

It’s well established that brittle bones (osteoporosis) worsen osteoarthritis symptoms. (11) Weight-bearing exercise and resistance exercise are super effective in helping prevent osteoporosis. If you have been living with osteoporosis, getting regular exercise helps:

  • Reduce bone loss
  • Increase bone mass
  • Reduce pain
  • Increase mobility

7.   Try supplements

Supplements are just a piece of the puzzle in OA treatment. And, they’re no panacea. However, given that no cure exists, experts recommend self-management and behavioural strategies, of which supplements can be a part.

Most importantly, not all supplements are created equal. Among many, the most extensively studied supplements with promising results are collagen, chondroitin, and glucosamine.

When taking a supplement, it’s critical to understand that what works for one person may not work for another. Also, you cannot expect miracles if your diet is bad or you don’t get enough daily activity.

How Collagen Can Work for Knee Osteoarthritis

Nearly 80% of all collagens in cartilage is collagen type II.

In people with knee osteoarthritis, knee cartilage gradually loses collagen type II, leading to cartilage destruction.

Oral hydrolyzed collagen is readily available to your body. As such, it reaches your bloodstream faster and accumulates in the cartilage tissue. Once in the cartilage tissue, collagen type II stimulates chondrocytes to produce cartilage. Consequently, increased cartilage production helps alleviate symptoms of knee osteoarthritis.

Evidence-Based Benefits of Collagen for Osteoarthritis of the Knee

1.   Collagen reduces inflammation and pain in the joints

Joint pain and inflammation (swelling) are the hallmarks of knee osteoarthritis. These issues not only limit mobility but also negatively affect the quality of life.

According to a 2023 review involving 870 participants, collagen supplementation can help reduce joint inflammation. Reduced inflammation means there’s decreased activation of pain receptors in the knee joint. Consequently, your pain threshold increases, and you will be less likely to feel pain during movement. (12)

2.   Collagen promotes cartilage repair

Our body’s natural ability to repair damaged cartilage decreases with age. Cartilage degradation is the main cause of joint pain and inflammation in people with osteoarthritis.

Studies show that hydrolysed collagen can promote cartilage repair by: (13)

  • Stimulating your body to make more collagen type II
  • Causing specialised cells (in the joint that make cartilage) to divide
  • Increasing the activity of cells that form new bones
  • Decreasing the activity of cells that break down damaged bone cells

3.   Collagen may slow the progression of knee osteoarthritis

According to a 2021 rat study, oral type II collagen peptides may help prevent osteoarthritis. (14)

The authors of a 2024 review conclude that there’s strong evidence to suggest collagen supplements for individuals with osteoarthritis. (15) They also note that collagen is safe and has no side effects.

Further Reading: Are Collagen Supplements Safe? A Closer Look at the Latest Evidence

Osteoarthritis of the Knee: Frequently Asked Questions

  1. How to manage osteoarthritis of the knee?

There’s no cure for osteoarthritis. Thus, experts recommend a combination of the following to help manage the symptoms:

  • Exercise and increased physical activity (land- or water-based exercises, strength training, and walking)
  • Losing excess body weight
  • Pain medications
  • Supportive treatments like hot/cold packs and assistive devices like splints
  • Supplements, including oral collagen, which can help reduce pain, and swelling, and improve mobility
  1. What activities make osteoarthritis worse?

Not losing excess weight, getting insufficient vitamin D, and overdoing high-impact activities (running, jumping, and deep squatting) can make your symptoms worse.

  1. Can osteoarthritis of the knee cause back pain?

People with osteoarthritis of the knee may be at a higher risk of developing back pain. Besides, people with both these conditions often have a poor quality of life.

Key Takeaways

Arthritis of the knee is common and a major cause of disability and poor quality of life. While no cure is available, there’re ways to keep symptoms in check.

The foundation of knee osteoarthritis treatment comprises a healthy diet, ideal body weight, exercise, and supplements. Surgery is typically reserved for severe cases.

Strong evidence suggests oral collagen type II may help reduce symptoms and improve the quality of life. Most importantly, collagen is safe and unlikely to cause any major reactions.

Joint supplements like Cartonica can help support knee health, but they do not cure osteoarthritis. With supplements, some people report tremendous benefits, others not so much or not at all.

We ensure we give as much nutrition as we can and we give peace of mind with the 45-day results (money-back) guarantee.

References:

  1. “Improving Patient Outcomes With Knee Osteoarthritis.” Innovation Service, innovation.nhs.uk/case-studies/improving-patient-outcomes-with-knee-osteoarthritis.
  2. “Signs It May Be Time for a Knee Replacement.” University of Maryland Medical Center, www.umms.org/ummc/health-services/orthopedics/services/knee/replacement/timing.
  3. Rönn, Karolin et al. “Current surgical treatment of knee osteoarthritis.” Arthritis vol. 2011 (2011): 454873. doi:10.1155/2011/454873
  4. Bda. “Osteoarthritis and Diet.” British Dietetic Association, www.bda.uk.com/resource/osteoarthritis-diet.html.
  5. Ultra-processed food consumption is associated with knee osteoarthritis: Data from the Osteoarthritis Initiative Akkaya, Zehra et al. Osteoarthritis and Cartilage, Volume 0, Issue 0
  6. Zhu, Yanxin et al. “Association Between Ultraprocessed Food Intake and Self-Reported Arthritis.” American journal of preventive medicine vol. 68,6 (2025): 1109-1119. doi:10.1016/j.amepre.2025.02.010
  7. Johns Hopkins Arthritis Center. “Osteoarthritis : Role of Body Weight in Osteoarthritis – Weight Management.” Johns Hopkins Arthritis Center, 1 Aug. 2022, www.hopkinsarthritis.org/patient-corner/disease-management/role-of-body-weight-in-osteoarthritis.
  8. Huffman, Katie F., et al. “The Critical Role of Physical Activity and Weight Management in Knee and Hip Osteoarthritis: A Narrative Review.” The Journal of Rheumatology, vol. 51, no. 3, Dec. 2023, pp. 224–33, doi:10.3899/jrheum.2023-0819.
  9. Driban, Jeffrey B et al. “Association of knee injuries with accelerated knee osteoarthritis progression: data from the Osteoarthritis Initiative.” Arthritis care & research vol. 66,11 (2014): 1673-9. doi:10.1002/acr.22359
  10. Zeng C-Y, Zhang Z-R, Tang Z-M and Hua F-Z (2021) Benefits and Mechanisms of Exercise Training for Knee Osteoarthritis. Front. Physiol. 12:794062. doi: 10.3389/fphys.2021.794062
  11. Zheng, Weiwei et al. “Knee loading repairs osteoporotic osteoarthritis by relieving abnormal remodeling of subchondral bone via Wnt/β-catenin signaling.” FASEB journal : official publication of the Federation of American Societies for Experimental Biology vol. 34,2 (2020): 3399-3412. doi:10.1096/fj.201902117R
  12. “Effect of Collagen Supplementation on Knee Osteoarthritis: An Updated Systematic Review and Meta-analysis of Randomised Controlled Trials.” Clin Exp Rheumatol, www.clinexprheumatol.org/abstract.asp?a=21013.
  13. Martínez-Puig, Daniel et al. “Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge.” Nutrients vol. 15,6 1332. 8 Mar. 2023, doi:10.3390/nu15061332
  14. Ma, Chengcheng, et al. “Oral Administration of Hydrolysates of Cartilage Extract in the Prevention of Osteoarthritis.” Journal of Functional Foods, vol. 78, Feb. 2021, p. 104376, doi:10.1016/j.jff.2021.104376.
  15. Efficacy and safety of collagen derivatives for osteoarthritis: A trial sequential meta-analysis Liang, Chun-Wei et al. Osteoarthritis and Cartilage, Volume 32, Issue 5, 574 – 584