By: Dr. Avi Verma

Knee osteoarthritis is one of the most common chronic joint conditions, affecting nearly half of all adults at some point in their lives. The condition occurs when the protective cartilage in the knee gradually deteriorates, allowing bones to rub more closely, causing pain, stiffness, and reduced mobility. Although the damage cannot be reversed, new scientific findings suggest several practical ways to decrease pain and potentially slow the progression of the disease.

Recent studies point to three promising strategies—addressing body weight, adjusting walking mechanics, and incorporating accessible exercise programs.

1. Weight-Management Therapies Show Strong Pain-Relief Potential

Carrying excess body weight is a well-documented risk factor for knee arthritis. Individuals with obesity tend to be diagnosed earlier, experience stronger symptoms, and have greater limitations in movement.

However, new research makes it clear that weight-management support must go beyond telling patients to “just lose weight.” Scientists recently compared several weight-loss approaches—including lifestyle changes, medications, and surgery—to determine their long-term impact on pain relief and quality of life for people with both obesity and knee arthritis.

The treatments evaluated included:

• Diet and exercise
• GLP-1 medications such as tirzepatide and semaglutide
• Gastric sleeve surgery
• Gastric bypass surgery

Tirzepatide provided the greatest improvement in health-related quality of life among non-surgical treatments, while gastric bypass surgery offered the best long-term outcomes for individuals with a BMI of 35 or higher.

Despite these advances, physical activity remains the most affordable and widely recommended treatment—and emerging research may help make exercise more comfortable for those with knee pain.

2. Changing the Way You Walk Can Ease Pressure on the Knees

Walking is the most commonly recommended exercise for knee arthritis, yet the repetitive force on the joint—especially on the inner (medial) compartment—can worsen discomfort for some individuals.

Roughly 70% of walking-related load naturally falls on the medial side of the knee, where arthritis usually begins.

A recent study found that modifying walking mechanics, such as gently turning the toes inward or outward, can redirect pressure away from the painful area. After a six-week gait-retraining program:

• All participants experienced mild to moderate reductions in pain
• Most benefited from turning toes slightly inward
• Pain improvements continued to increase after one year of maintaining their new walking pattern

Although the study used specialized equipment, a physical therapist can assess your gait and teach simple adjustments to reduce knee strain.

3. Online Tai Chi Programs Offer Effective, Accessible Exercise

Because many people face obstacles accessing gyms, trainers, or physical therapy services, researchers developed free, online exercise programs tailored for knee arthritis.

One recent study evaluated a 12-week tai chi program that included three 45-minute video sessions each week. Participants reported:

• Significant reductions in knee pain while walking
• Improved mobility and balance
• Better overall emotional well-being
• High satisfaction with the convenience of an at-home program

Tai chi appears to be especially helpful because it improves strength, posture, stability, and coordination—factors essential for joint protection.

A Promising Future for Knee Arthritis Management

While knee osteoarthritis cannot be reversed, these new research-supported strategies offer hope. By combining weight-management tools, small adjustments to walking mechanics, and accessible exercise routines, many individuals can reduce discomfort and improve mobility.

Disclaimer

This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider before starting any new medication, exercise program, or treatment for knee arthritis or any other medical condition.