From Research to Rehab: The Science Behind Your Recovery
- Folarin Babatunde PT PhD
- Oct 21
- 4 min read
Updated: 5 days ago
Exploring physiotherapy research made simple — evidence that empowers recovery and enhances care.
At Cogent Physical Rehabilitation Center, we believe great care is grounded in great science. From Research to Rehab brings you concise, easy-to-read summaries of the latest studies, clinical insights, and innovations shaping modern physiotherapy. Whether you’re a patient seeking to understand the “why” behind your treatment or a clinician staying current with emerging evidence, this section translates research into practical knowledge that informs, inspires, and improves outcomes.
Cogent Rehab Blog
Folarin Babatunde PhD MScSEM, MScPT, BScPT
Focus - Exercise And Knee Osteoarthritis
Introduction
If you have knee osteoarthritis (OA), aerobic exercise is your best all-round bet for easing pain, boosting function, improving walking performance, and lifting quality of life. Mind-body work, neuromotor/balance training, strengthening, flexibility, and mixed programs also help—just at different time points. Read on for a clear, practical plan you can start this week.
Reference
Yan L, Li D, Xing D, Fan Z, Du G, Jiu J, Li X et al. Comparative efficacy and safety of exercise modalities in knee osteoarthritis: systematic review and network meta-analysis. BMJ 2025;391:e08242.
Study Overview
By the numbers (from the 2024 review by Yan et al):
217 trials, 15,684 participants with symptomatic knee OA.
Aerobic exercises consistently led to the largest overall improvements in pain, function, gait, and quality of life (especially by 12 weeks).
Neuromotor exercises showed the largest short-term gains with walking and gait.
Strength and mixed exercises showed strong mid-term gains in function.
Flexibility exercises lead to notable long-term improvements in knee pain.
In terms of safety, there was no clear increase in adverse events versus aerobic exercises versus control across different modalities.
What the Evidence Shows
Safety: Across 40 trials reporting adverse events, no clear differences in safety vs. control for any exercise type.
Why This Matters
Knee OA is common and can sideline your daily life. The good news: a massive 2024 systematic review and network meta-analysis of 217 randomized trials (15,684 people) compared major exercise types head-to-head (directly and indirectly) across short (up to 4 wks), mid (up to 12 wks), and long term (up to 24 wks). It applied rigorous methods (RoB 2, GRADE) and found exercise is safe and effective, with aerobic exercise consistently showing the highest probability of being the best treatment for knee OA.
What Does This Mean For You?
1) Make aerobic exercise your foundation
Aim for 150–210 minutes/week spread across 3–5 days.
Starter options: Start with brisk walking, stationary cycling, or water walking/swimming.
Progression: Add time first, then pace/terrain (or bike resistance).
2) Layer in two support pillars based on your goals
Strengthening (2–3x/week): Focus on quads, glutes, calves, hamstrings to improve stairs, transfers, and standing activities.
Neuromotor/balance (2–3x/week): Focus on step-ups, tandem stance/heel-toe walks, lunges, single-leg balance to improve your walking gait and reduce the risk of stumbling and falls.
3) Add mind-body or flexibility as needed
Mind-body (2–3x/week): You can do Tai Chi or yoga to help with everyday function and confidence with your movement.
Flexibility (most days): Focus on gentle knee/hip/ankle mobility work to help manage your pain in the longer term.
A Simple 12-Week Knee-OA Program You Can Start Now
Weeks 1–4 (Build the base)
Aerobic: Walk or cycle 20–30 min, 4–5 days/week (easy-to-moderate).
Strength: Sit-to-stand, mini-squats to a chair, step-ups, bridges, heel raises (2–3 sets of 8–12, 2x/week).
Mobility Daily: Heel slides, knee flexion/extension stretches, calf/quad/hamstring stretches (gentle, 20–30s).
Weeks 5–8 (Progress the engine)
Aerobic: 30–40 min, 4–5 days/week; add short hills or intervals (1–2 min brisk, 2–3 min easy).
Balance/Neuromotor: Tandem stance, single-leg stands (near support), variable-cadence walking (2-3x/week).
Strength: Progress load (heavier band/dumbbell) or range (deeper sit-to-stand as tolerated).
Weeks 9–12 (Personalize)
Keep aerobic 150–210 min/week.
Choose one: Mind-body (tai chi/yoga) or add a mixed day (aerobic + strength + balance short circuit).
Re-test goals: stairs, walking time, pain with daily tasks.
Tip: If pain spikes above 3–4/10 for >24 hours after a session, scale back duration or intensity—not frequency.
How Hard Should It Feel?
Use the talk test:
Easy–moderate: You can talk but not sing (great for most aerobic days).
Moderate–somewhat hard: Short phrases only (interval segments, hills).
Strength sets should feel like 2–3 reps “in the tank” (you could do a couple more with good form).
Real-World Coaching For Best Knee Osteoarthritis Exercises
Here is a simple strategy to follow to help you incorporate the best exercises for knee osteoarthritis into a personal exercise plan.
CONSISTENCY BEATS INTENSITY
Small, regular sessions outperform heroic weekend efforts.
STRENGTH + AEROBICS IS A POWER COMBO
Strength helps you do life; aerobic helps you feel better doing it.
LOAD YOUR QUADS THOUGHTFULLY
Chair-squats, step-ups, and knee-extensions (within comfort range) trains weak muscles.
MIND-BODY FOR THE WIN
If you find that stiffness, fear of movement, or sleep are issues.
FLEXIBILITY IS A SLOW BURN
It shines for long-term pain—stick with it.
Ready To Move With Less Pain?
At Cogent Physical Rehabilitation Center – Burlington, ON, we build individualized knee-OA programs around your goals, joints, and schedule—progressed safely by registered physiotherapists.
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