Hei tīmatanga māu

Getting started

There are ways that you can manage the use of your joint so that you get the best response.

It is helpful to design a plan that is right for you. If you have other health conditions, speak to your GP or nurse. If you are not sure what exercise you should do, ask a physio for advice.


The body doesn’t like rapid change and your knee is no different.

This means that the knee will respond best to gradual changes in use. If you want to start a new activity, or increase how much you are doing of a certain activity, it is best to start at a low level and build up over time.



People often think of cartilage as a shock-absorber for their joint. But muscles are much better at absorbing shock.

Strong muscles help to cushion the load on your knee so that you can do more and hurt less. A physio can teach you an exercise programme that is right for you.



The more your knee moves, the more free it will feel. More movement means you will have more options for what you can do. Aim to move your joint as much as you can. If you are having trouble getting started, ask a physio for help.



You may have been told to 'pace' yourself. Spreading out things that use the joint over the day, rather than doing them all at once, may be best for your knee.
“My knee pain makes me think about how I do things. But it doesn’t stop me… it makes me think about how I’m going to do it. It’s a planned move.”
KAREN, 62 YEARs OLD, knee pain for 20 years