What is recommended for gonarthrosis (knee osteoarthritis)?

Tips to keep your knee flexible and strong

Knee pain when walking, climbing stairs, or getting up from a chair can seriously affect your daily life. Many people initially think it's just "old age," but if the complaints keep recurring, you quickly encounter the term gonarthrosis.

Gonarthrosis means osteoarthritis in the knee. It is a common problem in adults, especially from the age of 45. In this blog, you will read what is usually recommended for gonarthrosis, how knee osteoarthritis develops, what you can do to better support your knee, and how daili movement can be an extra help in your routine. We also briefly mention the term joelho, as this is often searched for.

Gonarthrosis, what exactly is that?

Gonarthrosis is the medical name for knee osteoarthritis. In osteoarthritis, the cartilage in the knee joint changes. As a result, the knee can move less smoothly and become sensitive more quickly under strain.

Common signs include:

• knee pain when walking or climbing stairs

• stiffness when getting up, especially in the morning

• a grinding or creaking sensation

• a swollen knee after walking or standing for a longer period

• the feeling that your knee "doesn't want to cooperate anymore"

Some people also search for this as joelho, a word you often see online regarding knee pain or knee problems.

How does gonarthrosis develop?

Gonarthrosis is usually caused by a combination of factors. Often, it builds up silently, and you only notice later that your knee protests more quickly.

Age and natural changes

Over the years, your joints, cartilage, and connective tissue change. This is normal, but for some people, it makes the knee more sensitive more quickly.

Strain due to work, sports, or injuries

Heavy strain, repetitive movements, or a previous knee injury can have an additional impact later on. People who have walked a lot or exercised intensely also sometimes notice knee symptoms more quickly.

Extra pressure on the knee joint

The knee absorbs a lot of weight every day. When there is extra pressure, for example due to overweight or incorrect movements, this can exacerbate complaints.

Reduced muscle strength and stability

Muscles around the knee provide support. If the thigh and gluteal muscles become weaker, the knee has to compensate more. This can make walking and climbing stairs feel more difficult.

What is recommended for gonarthrosis?

Gonarthrosis cannot be solved with one golden solution, but you can do a lot to better support your knee. The best approach is usually a combination of movement, muscle strengthening, and good habits.

Keep moving, but choose the right types of movement

Many people with knee osteoarthritis move less for fear of pain. This is understandable, but too little movement often makes the knee even stiffer.

What is often recommended:

• walking at a leisurely pace

• cycling or exercise bike

• swimming or exercising in water

• short periods of movement spread throughout the day

The goal is not to overdo it, but to keep your knee moving so that everything remains more flexible.

Train your thigh and gluteal muscles

Stronger muscles reduce pressure on your knee. The most important thing is to build it up slowly and choose exercises that don't irritate your knee.

Good exercise choices for gonarthrosis are:

• chair squats (sit down slowly and stand up again)

• wall sit (with your back against the wall, slightly bending your knees)

• glute bridge (pushing hips up from a supine position)

• step ups on a low step (stepping up and down slowly)

If you do this consistently, you often notice that walking and climbing stairs feel more stable.

Avoid prolonged sitting still

A stiff knee after rest is a classic sign of gonarthrosis. Therefore, it helps not to stay in the same position for too long.

Helpful tip: stand up every hour and walk around for a few minutes. That can be enough to break the stiffness.

Be careful with stairs and deep knee bends

Stairs and deep knee bends can put extra pressure on the knee joint. This does not mean that you should never use stairs again, but it helps to move smartly.

What often works better:

• climb stairs slowly and with support

• take small steps

• avoid sitting deeply in a low chair for a long time

• put strength on the thighs instead of "hanging" in your knee

Warmth can help with stiffness

Many people find that warmth makes the knee more flexible. Think of a warm shower or a heating pad before you move. Especially in cold weather, this can make a difference.

Exercises you can do at home for knee osteoarthritis

These exercises are easily accessible and suitable for a gradual buildup. You don't have to be an athlete for them.

1) Knee extension while sitting

Sit on a chair and slowly extend your lower leg forward. Hold for a moment and then lower. This activates your thigh muscles.

2) Chair squats

Sit down slowly and stand up again, without letting yourself fall. Use your hands for support initially if needed.

3) Glute bridge

Lie on your back with bent knees and push your hips up. This strengthens your gluteal muscles, which relieves your knee.

4) Cycling without resistance

If you have an exercise bike, cycle for 5 to 10 minutes without heavy resistance. This is often a good way to loosen stiffness.

Tip: for gonarthrosis, 5 minutes a day often works better than one heavy session on the weekend.

What can you take for support with gonarthrosis?

Many people also seek additional support through nutrition and supplements in addition to exercise. Supplements are not a quick fix, but they can help as a supplement to your routine, especially with stiff or sensitive joints.

Ingredients often chosen for knee osteoarthritis and joint health are:

• collagen peptides

• glucosamine

• MSM, known as a natural anti-inflammatory

• hyaluronic acid

• vitamin C and minerals for connective tissue

These ingredients are often combined because knee complaints are usually a mix of stiffness, comfort of movement, and support for connective tissue and cartilage.

How can daily movement support gonarthrosis?

If you have gonarthrosis, you primarily want one thing: to keep moving without your knee constantly holding you back. Therefore, it can be useful to provide extra support to your joints in addition to your daily movement and exercises.

The daili movement contains a combination of ingredients often chosen for joint health, such as collagen peptides, glucosamine NAG, MSM, and hyaluronic acid, supplemented with vitamin C and minerals that support connective tissue and muscle function.

In addition, daili movement is liquid, which is a great advantage for many people. Liquid supplements are often absorbed more easily than capsules or powders, and they make it possible to combine multiple ingredients in a powerful daily dose.

More info: https://dailipharma.com/products/daili-movement

When should you be extra careful with knee complaints?

Sometimes it is wise to seek additional advice if your complaints worsen or feel different than usual. For example, consider:

• sudden severe swelling

• a knee that locks or gives way

• severe pain that does not improve

• radiating pain or tingling sensations

In that case, it is better to seek professional advice so you can be sure what is going on.