Knee Arthritis in 45+: Causes, Flare Patterns & How Physio Can Help
- Emma Glynn
- May 13
- 4 min read
Updated: 2 days ago
If you’ve started noticing more knee pain after 40, you’re not alone. But don’t assume it’s just “wear and tear” or a normal part of getting older.
Pain, swelling, or stiffness could be early signs of knee osteoarthritis, and the good news is that conservative care—including physiotherapy—can make a big difference in managing symptoms and staying active (Cross et al., 2014).
In this guide, we’ll explore what causes osteoarthritis, how flares tend to behave, and how physiotherapy for osteoarthritis can help you move better and feel more in control.
What Causes Knee Osteoarthritis?
Knee osteoarthritis (OA) is a condition where the cartilage cushioning the knee joint gradually wears down. This leads to increased joint stress and changes in the surrounding tissues. It’s not just about age; many other factors influence its development (Cross et al., 2014).
Common Contributors to OA
A history of previous knee injury
Poor biomechanics or muscle imbalances
Joint hypermobility or instability
Repetitive loading, such as from sports or specific job tasks
Genetics and hormonal changes (Cross et al., 2014)
While OA is progressive, it doesn’t mean you’re heading straight for surgery. Many people successfully manage symptoms with targeted strategies, especially when caught early (Cross et al., 2014).
Common Flare Patterns in Knee Osteoarthritis
If you’ve ever experienced a “good knee day” followed by a bad one, you’re not imagining it. OA symptoms often fluctuate based on load, stress, and even weather.
Typical Flare Triggers
Prolonged walking or climbing stairs
Sitting for long periods, especially in cold environments
Overdoing high-impact activities or repetitive exercises
Sudden changes in activity level or footwear (Cross et al., 2014)
Symptoms You Might Experience
Morning stiffness lasting longer than 30 minutes
Swelling or puffiness around the joint
Clicking, grinding, or catching sensations
Deep aching after activity
If these symptoms sound familiar, it might be time to book an appointment with a knee arthritis physio.
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How Physiotherapy Can Help
A well-structured osteoarthritis physiotherapy plan focuses on more than just relieving pain. It helps improve function, rebuild confidence, and support long-term joint health.
Key Physiotherapy Approaches
Load Management: Learn how to stay active without overloading the joint.
Strength & Mobility Rehab: Build strength in key muscles around the knee and hip for better support.
Biomechanical Assessment: We analyze your walking, squatting, and climbing patterns to correct movement inefficiencies.
Lifestyle Strategies: Control flare-ups with pacing plans, activity modifications, and proper footwear to reduce daily aggravation.
Working with a physiotherapist can help delay or even avoid surgery, especially when care is started early (Fransen & McConnell, 2008).
When Should You Seek Help?
Don’t wait until the pain becomes constant. Book an appointment with a physio for arthritis in Camberwell if you:
Experience regular stiffness or aching
Notice pain affecting your exercise or work capacity
Identify flares after normal activities
Have become less active due to fear of exacerbating the pain
Physiotherapy isn’t just about pushing through pain. It’s about learning to work with your body and regaining control of your movement.
Need Help Managing Your Knee Arthritis?
A physiotherapist who understands knee arthritis, like Emma, can guide you through a plan tailored to your goals, symptoms, and activity level. Whether you want to walk farther, return to sports, or simply get through your workday with less pain, physiotherapy can help you take those steps—one at a time.
Ready to Take the First Step?
Booking an initial consultation is the best way to understand your options. You’ll leave with a personalized plan, a clearer understanding of what’s driving your pain, and evidence-based strategies you can use right away.
If you’re in Melbourne or Camberwell and need expert hip and knee physiotherapy, book a consultation with APA Titled Hip and Knee Physio - Emma, today.
👉 Call now at 9978 9833 or book online to take the first step toward pain-free movement.
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Disclaimer
The content provided on this website is for general information and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. While The Hip and Knee Physio strives to present accurate and up-to-date information, we do not guarantee results or outcomes based on the information provided. Any exercises, strategies, or recommendations featured on this site should not be considered a personalized treatment plan.
Always seek the advice of a qualified healthcare provider before starting any exercise program, particularly if you experience pain, injury, or a pre-existing medical condition. Use of this website does not create a physiotherapist-patient relationship. The Hip and Knee Physio accepts no responsibility for any injury or loss arising from reliance on or use of this information. By using this website, you agree to these terms.
References
Cross, M., Smith, E., Hoy, D., Nolte, S., Ackerman, I., Fransen, M., ... & Buchbinder, R. (2014). The global burden of hip and knee osteoarthritis: estimates from the Global Burden of Disease 2010 study. Annals of the Rheumatic Diseases, 73(7), 1323-1330.
Fransen, M., & McConnell, S. (2008). Land-based exercise for osteoarthritis of the knee: a meta-analysis of randomized controlled trials. The Journal of Rheumatology, 35(6), 1126-1134.
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