Reviewed by the CN Physiotherapy clinical team · 8 min read
Osteoarthritis (OA) is the most common form of arthritis and a leading cause of joint pain, especially in the knees and hips. While there’s no cure, the evidence is clear and encouraging: the right exercise and education are the most effective first-line treatment — often more so than medication or surgery for many people.
In osteoarthritis, the protective cartilage in a joint gradually changes and thins.
What is osteoarthritis?
Osteoarthritis develops when the smooth cartilage that cushions the ends of bones in a joint gradually changes and thins, and the whole joint — including bone, ligaments, and surrounding muscle — adapts over time. It most often affects the knees, hips, hands, and spine. Importantly, the amount of change seen on an X-ray often does not match how much pain a person feels — which is why treatment focuses on function, not just imaging.
Common symptoms
• Joint pain that’s often worse with activity and eases with rest
• Stiffness, especially first thing in the morning or after sitting
• Reduced range of movement or a feeling of the joint “grinding”
• Mild swelling or occasional flare-ups
• Weakness in the muscles around the joint
See your clinician if a joint becomes hot, red, and very swollen, if pain is severe and constant, or if you have unexplained weight loss or fever — these may point to something other than osteoarthritis.
Why exercise is the leading treatment
It’s a common myth that exercise “wears out” an arthritic joint. The opposite is true: appropriate exercise strengthens the muscles that support and offload the joint, keeps it nourished and mobile, reduces pain, and improves quality of life. National and international guidelines recommend exercise and education as the core, first-line treatment for hip and knee osteoarthritis — before, or alongside, medication.
The GLA:D program
GLA:D (Good Life with OsteoArthritis: Denmark) is an internationally recognised, evidence-based program for hip and knee osteoarthritis, available across Canada and delivered by certified physiotherapists. It combines patient education sessions with a structured program of neuromuscular exercises — typically run as group sessions over about six weeks. Research on GLA:D shows real benefits: reduced pain intensity, improved quality of life and physical function, fewer painkillers, and less sick leave compared with the year before starting.
Ask us whether a structured education-and-exercise program like GLA:D is right for you — it’s one of the best-evidenced ways to take control of osteoarthritis.
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How physiotherapy helps
- Individualised exercise — strengthening, mobility, and aerobic activity matched to your joints and goals.
- Education and self-management — understanding OA, pacing activity, and managing flare-ups with confidence.
- Weight and lifestyle guidance — even modest weight loss can meaningfully reduce load and pain in the knees and hips.
- Pain-management strategies and advice on aids or footwear where helpful.
- Pre- and post-surgery rehabilitation for those who do go on to joint replacement.
🎥 Watch: exercises for hip & knee osteoarthritis
Living well with osteoarthritis
Osteoarthritis is a long-term condition, but it is very manageable. People who stay active, keep their muscles strong, maintain a healthy weight, and learn to handle flare-ups often live full, comfortable lives — and many delay or avoid surgery altogether. The key is to start, keep moving, and get the right guidance.
Frequently asked questions
Take control of joint pain
Our physiotherapists can build an exercise and education plan — including GLA:D where suitable — to help you move better and hurt less.
We offer:
- Personalised physiotherapy assessments
- Targeted sciatica treatment programs
- Exercise plans tailored to your daily routine
- Direct billing to most insurance providers
📅 Book an appointment today and take the first step toward lasting osteoarthritis relief Ottawa residents trust.
