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Clackmannanshire Council Online

Hips and knees class

Hips and knees class

This class is designed to help individuals with lower limb joint problems such as osteoarthritis of the knees/hips/ankles. The exercises will help recover muscle strength, overall mobility and help reduce pain.

Participants can work at their own level and intensity. The class is suitable for ages 14+.

For more information on osteoarthritis, visit

What is osteoarthritis?

Osteoarthritis has several commonly used names such as OA, degenerative change, wear and tear.

All of these mean the same thing. Pain usually flares up and settles down periodically.

  • OA can occur in any of our joints but knees and hips are the most common.
  • Osteoarthritis is a wearing process where the cartilage that lines the joint gets thinner and friction between the bones increases. This friction can cause pain and swelling.
  • OA is not inevitable but commonly happens over the age of 45.

For more information on OA you can visit

How can you help manage your Osteoarthritis?

  • There is a huge variety of exercises available, some more advanced than others.
  • Know your limits, stay comfortable, no need to cause a flare up.
  • Most importantly, enjoy it. You’re more likely to keep going if you like the exercise you’re doing.
  • Government guidelines state adults should aim to achieve 150 minutes of moderate intensity exercise a week. You can break it down however you want for example 3 x 10 minute walks a day, cycling for 30 minutes, doing an hour long gym class.
  • Research has shown that any type of regular exercise is effective at reducing pain caused by Osteoarthritis.
Healthy eating and weight
  • Weight increase, over time can affect your arthritis. The good news is that for every 1 pound you lose in actual weight, the load through your knees is reduced by 4 pounds! So small losses are really worth achieving and it’s important not to gain further weight.
  • There are lots of resources around to help you lose some weight and keep it off. Maybe try community groups, commercial slimming groups, mobile phone apps, online programmes and NHS Forth Valley Choose to lose web pages at
  • If you are really struggling with your weight, please discuss with your health care team who can give you further advice or onward referral to a dietician.
Pain relief

Pain relief can be an important part of managing your osteoarthritis. Heat/ice usually work well for the majority of people suffering with Osteoarthritis.

If you are having a bad flare up it is best to try and settle it down – have rest from aggravating activity and think about using the heat or ice. If this is not effective then mild pain relief can help to allow you to do more and maintain strength rather than lose it. Speak to your Pharmacist or GP about pain relief if you think you need assistance.