Jointli is dedicated to enriching your healing journey, equipping you with essential tools to optimise your experience and maximise physical potential. Our resources are continuously updated with the latest research, best practices, recommended exercises, pain management, and nutrition guidance.
Stay informed about knee health advancements through our evolving collection of evidence-based insights. Discover tailored exercises that enhance recovery, boost strength, and improve flexibility. Effectively manage discomfort with mindfulness techniques and breathing exercises found in our pain management resources. Dive into our nutrition guidance section, offering curated meal plans and dietary advice to complement your regimen.
Jointli's commitment extends beyond the clinic, empowering you with knowledge for a successful and enduring knee health journey.
Read time: 5mins
In this episode of the Knee Knowledge Podcast, Dr. Brett Fritsch (Orthopaedic Surgeon) and Dr. Nico Furlan (Strength & Conditioning
Coach) provide expert insights into ACL injuries, their management, and the evolving approaches to rehabilitation and recovery.
Learn from Dr. Brett Fritsch (Orthopaedic Knee Surgeon) and Lauren Pritchard (Senior Physiotherapist) as they answer the most common
questions about knee osteoarthritis and total knee replacement surgery in a friendly, interactive session filmed October 18, 2025.
Nagging pain on the inside of your knee can disrupt daily life and activity. This blog explores the anatomy of the medial knee and delves
into common causes such as meniscal tears, MCL sprains, and osteoarthritis. Discover physiotherapy-based approaches to managing pain, from
conservative treatments to surgical options, and learn how to take the first steps toward relief and recovery.
Discover how strength training can transform the way you manage knee osteoarthritis. From improving joint stability and flexibility to
protecting against further degeneration, this often-overlooked approach is a key ingredient to regaining mobility and reducing pain. Explore
practical tips and expert advice to take the first step toward a stronger, more active life.
There is very little published evidence for these hybrid-braces that could provide cold-therapy, compression and immobilisation. However,
cold-therapy and compression are well established methods of decreasing pain and inflammation.
There is strong evidence that a customised musculoskeletal program to strengthen muscle-groups and increase the knee’s range of motion is
highly effective for knee OA pain management and improvement of physical function in the short and long term.
The bulk of significant favourable clinical evidence rests with the more established brands, such as Weight Watchers or Jenny Craig.
Whilst it appears that Omega-3 acids are not specifically effective in treating knee osteoarthritis, they are nonetheless an important part
of a healthy diet, and have been shown to play a part in controlling inflammation generally.
The scientific evidence strongly supports good nutrition and diet in general, as it directly impacts the health of all bodily systems and
functions. A healthy diet will help you maintain a healthy body weight, which is critical for effective treatment of knee OA.
Research has shown that a 10% weight reduction can produce a 50% decrease in your knee pain. Furthermore, the evidence suggests
that a loss of 0.25% of your body weight per week will give you noticeable pain reduction.
<br/>
There is strong evidence that heat and cold therapies are effective and provide rapid relief from knee arthritis pain and inflammation,
although the duration of time for which the relief lasts varies from patient to patient.
A TENS machine is a small electronic device that sends pulses to the nerve endings via pads placed on the skin of the knee. The device
produces a tingling sensation which is thought to modify the pain messages sent to the brain.
Chondrocytes (articular cartilage cells) build articular cartilage by forming a matrix – a complex combination of proteins and water. When
articular cartilage is damaged, it does not repair itself effectively like other tissues. Autologous Chondrocyte Implantation (ACI) involves
implanting chondrocytes into an area of cartilage damage.
Arthroscopy is a term that comes from two Greek words; ‘arthro’, meaning joint; and ‘skopein’, meaning to examine. It involves small
incisions and the insertion of a small camera and special instruments to perform minor procedures.
Joints are where the ends of bones form a natural hinge or rub against each other, allowing the body to move. When we are young, the ends of
our bones are covered in smooth articular cartilage that allows low-friction gliding. There are also ligaments, muscles and tendons
surrounding the joint, holding the bones together and keeping the joint stable.
Wondering if your TKR recovery is on track? From swelling and pain to disrupted sleep, learn what’s normal after a total knee replacement
and how to manage your recovery effectively. Discover tips, common experiences, and when to seek expert guidance for a smoother healing
journey.
Recovering from an ACL injury requires more than just focusing on the knee. Lumbopelvic stability—strength and control in the lower back and
pelvis—is a critical yet often overlooked aspect of rehabilitation. Discover how it protects your knee, improves movement efficiency, and
enhances recovery outcomes. Learn practical strategies to integrate core strengthening, balance training, and functional movement into your
rehab journey for a more confident and pain-free return to activity.
Anterior knee pain can disrupt your daily life and limit your activity, but it doesn’t have to. Explore the common causes, symptoms, and
effective treatments for this condition, along with practical load management strategies. Learn how to balance activity and rest, progress
exercises safely, and optimize your knee health with expert guidance for a pain-free, active lifestyle.
Effective pain and inflammation control is key to a smooth recovery after total knee replacement. Discover why it matters, how it aids
rehabilitation, and practical strategies like ice therapy and early physiotherapy to help you regain mobility and return to an active,
pain-free life.
Is your knee clicking, catching, or locking unexpectedly? While some knee sounds are harmless, others could signal underlying issues. Dive
into the common causes behind these sensations, what the research says, and when it's time to consult a physiotherapist. Learn how expert
guidance can help you address knee concerns and move with confidence.
Is it normal to feel pain or soreness after exercising? Learn why discomfort during and after workouts isn’t a sign of damage but part of
the process of building strength and capacity. Discover how to manage pain levels, prevent injuries, and unlock the incredible benefits of
resistance training—no matter your age or fitness level.
Overall, the balance of evidence suggests that chondroitin may improve the pain of knee osteoarthritis (OA) slightly in the short-term (less
than six months) and may have a small effect (approximately 20%) on pain.
Neuropathic pain is pain that is associated with damage to or malfunctioning of the nervous system. This is different from pain that you might experience from an injury such as a broken bone, where a different structure is damaged but the nerve itself is intact. Neuropathic pain can require different management, and should be kept in mind if you have a longstanding painful knee.
There is evidence from a 2014 Cochrane review of 22 trials of opioids for osteoarthritis pain that there may be a small improvement in pain
and function when compared to placebo treatment.
There is strong evidence from multiple randomised trials and meta-analyses of randomised trials that NSAIDs are more effective for the
treatment of osteoarthritis than placebo or paracetamol.
Also known as acetaminophen, paracetamol is commonly prescribed for a wide spectrum of pain, including knee OA.
There is good evidence unloader braces reduce the symptoms of osteoarthritis. The benefits can include reduced pain and stiffness, reduced
need for medication, improved knee function, and they may even slow the progression of OA.
The main benefits of these sleeves are warmth and an increased feeling of security and stability. Like heat therapy, these sleeves can help
relieve low-level chronic aches and pains and give a boost in physical confidence, which makes a patient more likely to increase their level
of activity.
Orthotic inserts can be a helpful piece in the puzzle when it comes to managing knee pain. Orthotic inserts are insoles that can be placed
into your footwear which alters the way your foot engages with the ground. By changing the way your foot interacts with the ground, the
alignment and loads going through joints above the foot such as your ankle, knee and hip can also be changed.
Over recent years, a lot of attention has been focused on the potential for stem cells to treat osteoarthritis. This attention was largely
due to claims that stem cells could regenerate the articular cartilage.
This treatment involves a gel-like fluid called Hyaluronic Acid (HA) being injected into your affected knee. Hyaluronic Acid is a naturally
occurring substance found in the synovial fluid around joints. It acts as a lubricant to enable bones to move smoothly over each other and
as a shock absorber for joint loads.
The Cochrane Collaboration states that corticosteroid injections may cause a moderate improvement in pain and a small improvement in
physical function, but that the quality of the evidence is low and results are inconclusive.
Both Autologous Concentrated Plasma (ACP) and Platelet-Rich Plasma (PRP) are injections that are derived from your own blood. Both processes
involve spinning or centrifuging the blood until it separates into layers.
<br/>
EPs plan and deliver exercise-based interventions to optimise health, improve function and manage disability or age-related illness
including chronic conditions. Exercise should be enjoyable and tailored to your needs, schedule, and social needs. An EP can help you to
navigate your way to exercise and staying active long-term!
Radiofrequency nerve ablation (RFA) is a minimally invasive procedure developed to treat pain by using high-energy radio waves to heat, and
therefore destroy certain nerves that transmit painful sensations. RFA is typically only performed on <em>sensory nerves, </em>which are
nerves that do not supply the muscles, so joint and muscle function remain unaffected.
Ultrasound uses sound waves to heat and deliver energy to the structures in the knee joint. Apart from the benefits of heat (see relevant
section), the sound waves are thought to create small amounts of trauma at the cellular level, stimulating a healing response.
Acupuncture is part of traditional Chinese medicine, and involves inserting fine needles into to specific acupuncture points around your
knee and body. For painful conditions, sometimes electrical stimulation of these needles is used.
Capsaicin is the ingredient found in different types of hot peppers, such as chillies and cayenne peppers, that makes them spicy and
hot. It is available as a dietary supplement and in topical creams that you apply to your skin.
Have you ever noticed that two people can have the same injury, but react to or have different experiences of it? The mind can be a powerful
influence on how an injury is interpreted, processed and experienced by a person. In addition to receiving good physical rehabilitation,
it’s also important to consider mental health during recovery.
Osteotomy is an operation which changes the alignment of the lower limb by cutting the tibia or femur, and adding or removing a wedge of
bone. It is most commonly done for arthritis which is localised to one compartment of the knee.
Exercise Physiologist’s use exercise and physical activity for treatment and rehabilitation. For the knee OA sufferer, they will design
exercise plans that achieve strengthening and functional goals, as well as a level of general fitness.
Keeping the affected lower limb and knee strong and mobile has been demonstrated to decrease knee pain, and enables the patient to exercise
and maintain body weight goals which, in turn, off-loads the affected joint.
Overall, 90% of patients report satisfaction with their knee replacement. In approximately 90 to 95% of people, the majority of pain is
relieved, deformity (crookedness) of the leg is corrected, and mobility is improved. Range of motion averages 110 to 115 degrees but
patients with significant stiffness prior to surgery tend to achieve less overall movement than others.
Topical nonsteroidal anti-inflammatory drugs (NSAIDs) are applied to unbroken skin where it hurts in the form of a gel, cream, or
spray. Topical NSAIDs penetrate the skin, enter tissues or joints, and reduce pain by blocking the production of
prostaglandins. Drug levels in the blood with topical NSAIDs are very much lower than with the same drug taken by mouth. This minimises
the risk of harmful effects.
IS THERE A PROBLEM?
<br /><br />
As the Women's World Cup approaches, concerns are rising about the participation of top female football players, as many are recovering from
ACL injuries. Women's Football faces a higher risk of ACL injuries compared to men...
NEW PROGRAM!
We are thrilled to announce the launch of our Clinical Pilates program, designed to bridge the gap between rehabilitation and
general fitness. Unlike standard Pilates classes, this program is led by qualified physiotherapists who tailor each exercise
to your specific injury history and movement goals. Join us to experience a targeted path to better health and physical
well-being.
