Saving Your Knees (Osteoarthritis Management)
"It’s just wear and tear." "You have bone on bone." "You’ll need a knee replacement eventually."
If you are over 50 and suffering from knee pain, you have likely heard one of these phrases from a GP or specialist. It can be disheartening. You might feel like your days of walking the Mangemangeroa Reserve or playing a round at Pakuranga Golf Club are numbered.
Osteoarthritis (OA) is the most common joint condition we treat in Howick’s aging population. But here is the good news: An X-ray does not dictate your pain levels.
We see patients with "terrible" X-rays who can still walk 5km pain-free, and patients with mild arthritis who can barely stand. The difference? Strength, alignment, and management.
At Velca Health Centre, our goal is simple: to delay or completely prevent the need for surgery. Here is how we help you save your knees.
Part 1: The "Wear and Tear" Myth
Think of your knee cartilage like the tread on a tyre. Yes, it wears down over time. But unlike a tyre, your body is living tissue. It can adapt.
When you have Osteoarthritis, the protective cartilage thins, and the bone underneath reacts by thickening (sclerosis) and growing spurs (osteophytes). This sounds scary, but it is actually your body trying to stabilize the joint.
Why does it hurt? Cartilage itself has no nerve supply. The pain usually comes from:
The Synovium: The lining of the joint becomes inflamed (swollen, puffy knees).
The Muscles: Weak thigh muscles (quadriceps) fail to absorb shock, transferring all the load to the bone.
The Ligaments: Becoming slack or strained.
Motion is Lotion The biggest mistake people make is stopping exercise to "save" the knee. Cartilage relies on movement to absorb nutrients. If you stop moving, the cartilage starves and degenerates faster.
Part 2: The Velca Management Plan
We take a two-pronged approach to knee pain: Structural Alignment (Chiro) and Functional Strength (Physio).
1. The Chiropractic Check (Alignment)
Your knee is a hinge joint stuck between your hip and your foot. If either of those isn't working, the knee suffers.
The Hip Connection: If your pelvis is twisted or your hips are stiff, you can’t rotate your leg properly. This forces the knee to twist with every step.
The Foot Connection: If you have flat feet (overpronation), your knee collapses inward (valgus stress), grinding the outside of the joint.
Our Chiropractors adjust the hips, lower back, and ankles to ensure the "hinge" of your knee is opening and closing straight, reducing friction. Majority of knee patients do not need to see a chiropractor, but should your physio think it would be good for you, then they will be just across the hallway.
2. The Physio Plan (Strength)
You cannot regrow cartilage, but you can build a "muscle brace."
Quadriceps Strength: The quads are the shock absorbers of the leg. Strong quads take the pressure off the bone.
Glute Strength: Strong glutes prevent the knee from wobbling.
Low-Impact Loading: We teach you how to exercise without flaring the pain (e.g., stationary cycling vs. running).
Part 3: What About Injections or Surgery?
Cortisone Injections These can provide short-term relief (4–8 weeks) by reducing inflammation, but they do not fix the problem. Frequent injections can actually soften the cartilage further. We recommend using them sparingly, only to get pain relief so that you can do your physio exercises.
Total Knee Joint Replacement (TKR) Surgery is fantastic for end-stage arthritis, but it is a major operation with a long recovery.
Pre-Hab: Even if you do need surgery, research shows that doing 6 weeks of strength physio before the operation leads to significantly faster recovery outcomes.
Part 4: Actionable Tips for Howick Locals
Keep Warm: Arthritic joints hate the cold. In winter, wear thermal leggings or knee warmers.
Pool Walking: Visit Lloyd Elsmore Pools. Walking in water reduces gravity’s load on your knees while the water pressure reduces swelling.
Footwear: Avoid flat, unsupportive shoes (like jandals) for long walks.
Don't accept knee pain as "just getting old." We help people in their 70s and 80s stay active every day. Book a knee assessment and let's get you moving again.
