Nobody likes dealing with knee pain, and for many people, especially women, it's often linked to a condition called osteoarthritis (OA). What most people probably don't realise, is probably just how common knee osteoarthritis is. It can make everyday tasks like going up and down the stairs, or getting up and down from a chair, incredibly uncomfortable. There's good news though, there are ways to help manage it! In this article we'll be diving into what osteoarthritis is, why it tends to affect women more, and how exercise can help ease some symptoms and keep you moving!
What is Knee Osteoarthritis?
Osteoarthritis affects the entire joint but its most notable effects are in the articular cartilage, which is the cartilage that covers the ends of the bones and cushions the joint. When this cushion degenerates, the cartilage becomes cracked, thin, or disappears entirely. This causes the bones to rub against each other, leading to pain, stiffness, and swelling. While OA can affect any joint, load bearing joints such as the knee are particularly vulnerable.
How Common is Osteoarthritis?
Knee osteoarthritis is very common, especially as we age. In fact, about 14% of Canadians aged 20 years and older live with the condition.1 It’s also more common in women than in men, with women making up about 60% of people living with OA.2 What about specifically knee osteoarthritis? How common is that? Well, one review found that the global prevalence of knee osteoarthritis was 22.9% in people aged 40 and over. So just over â…•!3Â
Why Are Women More Affected by Knee Osteoarthritis?
There are several reasons why women are more prone to developing knee osteoarthritis:4
Anatomy: Women tend to have less cartilage volume compared to men which is likely a contributing factor to developing knee OA. There is also the thought that the differences in bone shape can possibly contribute to OA in women as well.
Hormonal Changes: Estrogen, a hormone that plays a protective role in joint health, decreases after menopause.
Kinematics: Women tend to experience greater shear forces, and extension and valgus moments at the knee. These altered mechanics may put abnormal stress on the knee.
Greater Rates of Injury: Women have an increased incidence of knee injuries such as ACL ruptures, and these types of injuries have been linked to an increased risk of developing osteoarthritis in the knee.
How Can Exercise Help with Knee Osteoarthritis?
If you have knee OA, the last thing you might feel like doing is exercise. However, movement - specifically strength training - can be one of the most effective ways to manage symptoms.Â
One review highlighted that regular, moderate to high intensity strength training helps actually to reduce pain and improve physical function in people with knee OA.5Â They looked at various studies and found that the right dose of strength training performed 2-3 times per week over a span of 8-12 weeks can significantly improve knee health.
They looked at various studies and found most of them implemented workouts lasting 30-60 minutes in length, doing 2-3 sets of 8-12 reps, starting around 50-60% of their resistance maximum, 2-3 times per week, for an average of 27 weeks total.
Another study showed that progressive resistance exercise (PRE) can make a big difference for women with knee OA.6Â The study put subjects through a 12 week workout program that focused on strength training, really targeting the legs and especially the quadriceps (front of the thigh). The results showed the women experienced:
Less Pain: Their knee pain decreased significantly.
Better Function: Walking and climbing stairs became easier.
Stronger Muscles: Increased strength helped stabilise their knees which helps reduce overall stress on the joint.
These papers show that resistance training isn’t not only safe for women with knee osteoarthritis, but that it’s highly beneficial. By strengthening the muscles around the knee the stress on the joint is reduced, which can help alleviate pain and make everyday activities much more manageable.
Finding the Right Exercise Routine for You
If you’re ready to take action, here are some tips to help get you started with a new strength training routine:
Start slow: Don’t rush into heavy weightlifting. Begin with light weights or resistance bands and gradually increase as you get stronger.
Focus on your form: Proper technique is crucial. If possible, work with a professional (*cough cough* a kinesiologist) who can guide you through a safe and effective exercise program tailored for you.
Consistency is key: Aim for 2-3 sessions per week to see improvements in pain and function.
Conclusion
Knee osteoarthritis is a common issue, especially for women, but it doesn’t have to stop you from keeping active. Progressive resistance exercise is a powerful tool for reducing pain, improving mobility, strengthening the muscles around the knee, and making everyday tasks easier. So if you’re dealing with knee OA, consider adding some strength training to your routine - it could make all the difference in managing symptoms and staying healthy.Â
Final Thoughts
Our goal at Delta Kinesiology is to help women reach their health and fitness goals
regardless of age, ability, or experience level. We tailor each session using evidence-based principles and methods to help you reach your goals. Whether that be going about your day pain-free, building muscle, improving stamina, or feeling better about yourself, we are here to help.Â
Get in touch with us today to schedule a free consult by clicking the link below.
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References
Canada, P. H. A. of. (2020, December 24). Government of Canada. Canada.ca. https://www.canada.ca/en/public-health/services/publications/diseases-conditions/osteoarthritis.html
World Health Organization. (2023, July 14). Osteoarthritis. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/osteoarthritis#:~:text=The%20typical%20onset%20is%20in,living%20with%20osteoarthritis%20are%20women.
Cui, A., Li, H., Wang, D., Zhong, J., Chen, Y., & Lu, H. (2020). Global, regional prevalence, incidence and risk factors of knee osteoarthritis in population-based studies. EClinicalMedicine, 29-30, 100587. https://doi.org/10.1016/j.eclinm.2020.100587
Hame, S. L., & Alexander, R. A. (2013). Knee osteoarthritis in women. Current reviews in musculoskeletal medicine, 6(2), 182–187. https://doi.org/10.1007/s12178-013-9164-0
Turner, M. N., Hernandez, D. O., Cade, W., Emerson, C. P., Reynolds, J. M., & Best, T. M. (2020). The Role of Resistance Training Dosing on Pain and Physical Function in Individuals With Knee Osteoarthritis: A Systematic Review. Sports health, 12(2), 200–206. https://doi.org/10.1177/1941738119887183
Jorge, R. T., Souza, M. C., Chiari, A., Jones, A., Fernandes, A.daR., Lombardi Júnior, I., & Natour, J. (2015). Progressive resistance exercise in women with osteoarthritis of the knee: a randomized controlled trial. Clinical rehabilitation, 29(3), 234–243. https://doi.org/10.1177/0269215514540920
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