Doctor Xand van Tulleken has warned people that if you have knee pain, you are probably making the same mistake as millions – and it’s making your pain worse. On BBC Morning Live, one viewer wrote in to say that she has pain in both knees, and the doctor replied with a warning.
He urged: “If you’ve got new pain in both knees, then you should definitely talk to your GP because there are lots of causes of knee pain and they can be treated in different ways. But there’s one cause that stands out more than any other and it affects millions of people in the UK – and that’s osteoarthritis.”
Often called “wear and tear”, the expert says this is a “myth I want to bust today”, telling people that there’s no such thing. He says that you should never assume that if you’ve got sore knees that moving will make them worse.
This is a common mistake that many people make, and it’s simply “not true”, he explained, adding that “wear and tear” is not a great term to use. and that moving will actually help.
In fact, any movement will help to keep the fluids between your joints moving which will help reduce your pain. So don’t sit on the sofa all day, he suggests.
What are the risk factors for arthritis?
Osteoarthritis, according to the NHS, is a condition that causes joints to become painful and stiff. It’s the most common type of arthritis in the UK.
Dr Xand says that risk factors include:
- Joint injury
- Other conditions – diabetes – ones that weaken your joints
- Age
- Obesity
- Being a woman
- Family history
How can I help my knee pain and treat arthritis?
Thankfully, “there is lots that can be done”, he said. “My knees have started to creek and make noises and going downstairs is a little bit painful”, he revealed. Talking about how it can be “terribly disheartening” he says that “knee pain makes you not want to have knee pain, so a lot of people sit still to avoid it, which is totally understandable” but it’s the wrong thing to do.
When it comes to treatment, Dr Xand suggests: “There is a role for medication and painkillers can be helpful”. Citing topical painkillers, like creams you can rub on your skin, as a good option, he also says that hot and cold packs, walking sticks and surgery can all be useful and “play a big role.”
However the “big one” is lifestyle changes. He said: “Telling people to lose weight does not work and it’s very hard to lose weight, so here’s how I think about it.
“Instead sleep, stress, alcohol, smoking – all those things will make a big difference to you. So think about tackling those and improve your diet rather than think about weight loss because if you eat a broad range or fruit, veg and whole grains and cut down on the ultra processed foods, you will see an improvement.”
You can still eat all the foods you love, but these key changes will “reduce the inflammation and irritation so even if you don’t lose weight, that can make a difference.”
In another suggestion, the show’s regular doctor says that exercise is also key – and it doesn’t have to be a lot. Just moving around can help as it will work to strengthen all the muscles, tendons and the ligaments. And he said that as the joint squishes together and squeezes fluid in and out, you’re bringing in nutrients and helping the cartilage mend.