Joint & cartilage
Osteoarthritis | North Vancouver
Stiff knees on the stairs, hips that ache after sitting, hands that don't grip like they used to. Osteoarthritis isn't a sentence to stop moving. The right kind of movement is the single best thing for it.
What it is
Understanding your osteoarthritis.
Osteoarthritis is wear and change in the cartilage that caps the ends of your bones, the smooth surface that lets a joint glide without friction. As it thins, the joint can ache, swell, and stiffen, and over time it may feel weaker or less steady. It most often affects the knees, hips, hands, and spine, and tends to be worse first thing in the morning or after you've been sitting a while. At Medstar Sport Physio in North Vancouver, we assess and treat this through a one-on-one physiotherapy appointment, confirming the pattern and building a plan from there. We see patients from across Vancouver and the North Shore, many of whom cross Lions Gate Bridge or take the SeaBus for treatment here.
It usually develops slowly, with symptoms that come and go before they settle into something more constant. Plenty of people have arthritic changes on an X-ray and very little pain, while others have significant pain with modest changes. That is why how a joint feels and functions matters far more than how it looks on a scan.
Several things feed it: age, previous joint injuries, repetitive loading from certain sports or jobs, body weight, joint alignment, and a family history. Weakness in the muscles around a joint is a big one, because those muscles are what absorb load and keep the joint stable. That's also the part we can change, which is why exercise is the cornerstone of managing it.
What to expect
Osteoarthritis is something we manage rather than cure. Managed well, most people get stronger, move more freely, and need fewer pain days. Strengthening takes time to pay off: expect to feel real change over six to twelve weeks of consistent work, not a few sessions. Flare-ups still happen, and we'll give you a plan to ride them out without losing ground. If a joint is severely degenerated and surgery is on the table, we'll help you prepare for it and recover afterwards rather than pretending physio replaces it.
Get a plan
Not sure if we're the right fit?
Send us a quick note about what's going on. A physiotherapist will read it personally and reply with what they'd recommend. No commitment to book.
Common questions
About osteoarthritis.
Will exercise wear my joints out faster?
No. This is one of the most persistent myths about arthritis. Appropriate, progressive exercise strengthens the muscles around the joint, improves how it moves, and reduces pain. Cartilage actually responds well to regular loading. The harm comes from doing too much too fast or the wrong movements, which is what a tailored program is designed to avoid.
Do I need surgery or a joint replacement?+
Most people with osteoarthritis never need surgery. Strengthening, load management, and weight control are the recommended first-line approach, and they work well for the majority. Replacement is reserved for joints that are severely degenerated with pain that no longer responds to conservative care, and even then, going in stronger leads to a better recovery.
Is it better to use heat or ice on an arthritic joint?+
Both have a place. Heat tends to ease the stiffness that's typical first thing in the morning and helps loosen a joint before activity; ice can calm a joint that's swollen or sore after a busy day. There's no single right answer, so use whichever consistently makes that joint feel better.
Can physiotherapy reverse the arthritis?+
We can't regrow lost cartilage, and we won't claim to. What we can do is reduce your pain, improve how the joint works, and build the strength and fitness that let you stay active, which for most people is exactly the outcome that matters. The goal is a joint that does what you need it to, not a perfect X-ray.
What causes osteoarthritis in the first place?+
Osteoarthritis develops from a mix of factors: age, previous joint injuries, repetitive loading from certain sports or jobs, body weight, joint alignment, and family history. Weakness in the muscles around a joint is a major contributor too, since those muscles normally absorb load and keep the joint stable. That muscle weakness is the part we can actually change through treatment.
Why does my joint feel worse in the morning?+
Osteoarthritis commonly feels stiffest first thing in the morning or after you've been sitting for a while, then eases once you start moving. This pattern is typical of the condition and doesn't mean it's getting worse. Heat before activity helps loosen that morning stiffness, and staying consistent with movement through the day keeps it from building back up.
What does an osteoarthritis assessment involve?+
We assess the joint itself, the muscles that support it, and how you move through everyday tasks like walking, stairs, and sit-to-stand, so the plan targets your specific limitation rather than a generic protocol. From there we build a progressive strengthening program, since building the muscle that offloads and protects the joint is the most evidence-backed treatment for osteoarthritis.
Are there other treatments besides exercise for osteoarthritis?+
Yes. Alongside strengthening, we use manual therapy and IMS to ease an acutely stiff or guarded joint, low-impact conditioning like cycling or pool work to keep you fit without overloading a sensitive joint, and shockwave or laser therapy as adjuncts to settle pain during a flare. Gait aids, bracing, or custom orthotics can also help when they meaningfully reduce joint load.
Reviewed by Amir Ahmadi, PhD, MSc PT, Registered Physiotherapist, Certified IMS Therapist, College of Physical Therapists of British Columbia (CPTBC). Last reviewed July 2026.
This page is for general information only and does not constitute medical advice, diagnosis, or treatment. Individual presentations vary, and assessment findings and treatment plans differ from person to person. If you are experiencing severe symptoms, neurological changes (numbness, weakness, bowel or bladder changes), or a significant trauma, contact your physician or emergency services. Physiotherapy at Medstar Sport Physio & Health is provided by physiotherapists registered with the College of Physical Therapists of British Columbia (CPTBC).