Exercise And Physical Therapy
Exercise is essential for reducing the risk of osteoarthritis and slowing its progress. Exercise not only helps you manage your weight, but it also improves strength, flexibility, and mobility.
Low-impact exercises are less likely to put strain on a damaged joint. Experts strongly recommend tai chi for people with hip osteoarthritis.
Other options include:
Regular stretching can help relieve stiff, achy, or painful joints. Here are some tips to help you stretch safely:
- Start by asking a physical therapist for suggestions and guidance.
- Do all stretches gently and build up flexibility slowly.
- Stop if you feel pain.
- Increase intensity slowly.
If you dont feel pain after the first few days of an activity, gradually spend more time on it. At first, you may find it hard to stretch very far, but your flexibility will increase over time, as you practice.
Here are a few possible stretches:
Start with your feet shoulder-width apart or sit in a chair. Slowly lean forward, keeping your upper body relaxed. You should feel the stretch in your hips and lower back.
Lie on your back. Pull your bent knee up toward your chest until you feel a stretch. If your body allows it, use your other leg to deepen the stretch.
Extended leg balance
This is the same exercise as the knee pull, but you start from a standing position. Place one hand along the wall for support.
Here are some other stretches you can ask your healthcare provider about:
- standing hip flexors
Maintaining A Healthy Weight
Being overweight can put extra pressure on the joints, and excess fat stores in the body can cause further inflammation. Maintaining a healthy weight can lessen the symptoms of osteoarthritis.
Keeping to a healthy weight can be difficult for some people, especially those who have a medical condition that reduces their mobility, such as osteoarthritis. A doctor or dietitian will be able to provide advice.
Including specific foods in the diet can strengthen the bones, muscles, and joints and help the body to fight inflammation and disease.
People with osteoarthritis can try adding the following eight foods to their diet to ease their symptoms:
Fight Back Against Arthritis
So what can you do? The good news is that there are risk factors for osteoarthritis that women can target for arthritis prevention. Start with these important steps.
Don’t Miss: What Are The Best Gloves For Arthritis
Food As Treatment For Arthritis
Arthritis symptoms can include joint swelling, pain, stiffness, and decreased range of motion. Some forms of arthritis, like rheumatoid arthritis, are inflammatory diseasescaused by inflammation in the body that affects the joints and other systems. Others, like osteoarthritis, are the causes of inflammation, particularly in the joints.
Either way, managing and reducing inflammation is essential to reducing pain, stiffness, and swelling for both types of conditions. Inflammation associated with arthritis is often targeted by medications with the aim to help improve symptoms and decrease pain. Certain foods also have inflammatory properties, making them a powerful complementary treatment for arthritis.
Researchers have found that the Mediterranean diet may provide benefits in reducing pain and swollen and tender joints in rheumatoid arthritis patients. One study looked at adherence to the Mediterranean diet and pain associated with osteoarthritis. It concluded that, within the study group of 4330 subjects, a lower risk of osteoarthritis symptoms and pain was associated with those who followed a Mediterranean diet pattern.
Other studies have looked at a general anti-inflammatory diet and its impact on arthritis. One research trial saw a positive effect of an anti-inflammatory diet on disease activity in people with rheumatoid arthritis.
Make Your Own Heat Pad
Fill a cotton sock with uncooked rice grains and seal it. Microwave on high for 2-3 minutes. When it cools down slightly but is still nice and warm, place it on sore, stiff joints. Your DIY heat pad should stay warm for about half an hour. The rice grains will shape to your body and provide soothing heat. If you have lavender or another fragrant herb on hand, toss it in with the rice grains for an additional relaxing aromatherapy treatment, too. Check out these other home remedies for arthritis even doctors recommend.
Read Also: Is Ice Good For Arthritis Pain
Arthritis Has No Face
No matter what age, caste, creed, race, country, region, religion, sexuality or economic status, arthtritis can effect anyone, arthritis doesnt discriminate. We lead the fight for arthritis and help you conquer your everyday battles through awareness and life changing procedures.
Pain is usually a protective mechanism that alerts your brain when your body is being harmed in some way.
Healthy Eating and Arthritis
Although there are no diets or dietary supplements that will cure your arthritis, some people do find relief with these.
Exercise and Arthritis
Exercise is one of the best things you can do to improve your symptoms of arthritis and maintain muscle strength and mobility.
Working with Arthritis
The right kind of work is good for you, not just financially, it can also provide a sense of purpose, identity, fulfillment & achievement.
We Have Support Centres Across The Globe
We know that arthritis can be a painful condition and that symptoms like stiffness and reduced mobility can seriously affect your wellbeing leading to dependance on others on a day to day, to daily basis. There is plenty you can do to ease your symptoms, understand your condition and gain a sense of independence, both at home and at work. We have dedicated support centres across the globe.
Also Check: What To Take To Prevent Arthritis
How To Reduce Your Risk Of Arthritis
Even if you cant prevent it, you might be able to lower your chances of developing some forms of arthritis.
The fact is, there is no sure way to prevent arthritis. But you can help reduce your risk and delay the potential onset of certain types of arthritis. If you have healthy joints right now, do all you can now to maintain mobility and function and avoid the pain and disability associated with arthritis.
There are more than 100 types of arthritis and related conditions, and each has associated risk factors, individual features, behaviors and circumstances.
Some risk factors are not modifiable, and there really isnt anything you you can do about them. Being female and having a family history of arthritis are two examples of factors that make people more likely but not certain to get some types of arthritis.
Risk factors that are considered modifiable are the behaviors and circumstances that can be changed in order to reduce risk, delay onset or even prevent arthritis. A few examples of modifiable risk factors for certain types of arthritis and related conditions:
- Osteoarthritis: Maintain a healthy weight.
Make Sure You Get Enough Vitamin C
Vitamin C not only helps produce collagen, a major component of joints, but sweeps the body of destructive free radicals, which are harmful to joints. One of the best-known studies looking into vitamin C and arthritis found that people whose diets routinely included high amounts of vitamin C had significantly less risk of their arthritis progressing. Spread out your intake throughout the day because your body doesnt store vitamin C rather, it takes what it needs from the bloodstream at any given time and flushes out the rest. This means a megadose in the morning doesnt really do as much good. Sip citrus drinks or eat C-rich fruits and vegetables such as strawberries or melon, broccoli, or sweet peppers. And be sure to avoid these foods that might flare your arthritis.
Don’t Miss: What Is The Normal Dose Of Methotrexate For Rheumatoid Arthritis
What Causes Chronic Knee Pain
Temporary knee pain is different from chronic knee pain. Many people experience temporary knee pain as a result of an injury or accident. Chronic knee pain rarely goes away without treatment, and it isnt always attributable to one incident. Its most often the result of several causes or conditions.
Physical conditions or diseases can cause knee pain. These include:
- osteoarthritis: pain, inflammation, and joint destruction caused by degeneration and deterioration of the joint
- tendinitis: pain in the front of the knee that is made worse when climbing, taking stairs, or walking up an incline
- bursitis: inflammation caused by repeated overuse or injury of the knee
- gout: arthritis caused by the buildup of uric acid
- Bakers cyst: a buildup of synovial fluid behind the knee
- rheumatoid arthritis : a chronic autoimmune inflammatory disorder that causes painful swelling and can eventually cause joint deformity and bone erosion
- dislocation: dislocation of the kneecap most often the result of trauma
- meniscus tear: a rupture in one or more of the cartilage in the knee
- torn ligament: tear in one of the four ligaments in the knee the most commonly injured ligament is the anterior cruciate ligament
- bone tumors: osteosarcoma , most commonly occurs in the knee
Factors that may make chronic knee pain worse:
- injuries to the structure of the knee can cause bleeding and swelling and can create a chronic problem over time if not treated properly
Arthritis Prevention: What Can You Do
How to avoid achy joints
You cant always prevent arthritis. Some causes, such as increasing age, family history, and gender , are out of your control.
There are more than 100 different types of arthritis. The three main types are osteoarthritis , rheumatoid arthritis , and psoriatic arthritis . Each type develops differently, but all are painful and can lead to loss of function and deformity.
There are a few healthy habits you can practice to reduce your risk of developing painful joints as you get older. Many of these practices like exercising and eating a healthy diet prevent other diseases, too.
Recommended Reading: How To Reduce Arthritis In Knees
Move For Five Minutes
It may sound counterintuitive to get physical activity when your energy levels are low, but a little movement can go a long way. Research shows that exercise can help fight fatigue in a number of different ways, including by reducing inflammation, increasing endorphins, preventing deconditioning, and improving sleep.
Get up and walk up and down the stairs a few times or around your home, says Alexis Ogdie, MD, Director of the Penn Psoriatic Arthritis Clinic in Philadelphia and Associate Professor of Medicine at the Hospital of the University of Pennsylvania.
Agrees Dr. Haberman: Even a short, brisk walk is helpful in helping to manage fatigue. Make it something manageable.
Effects On Your Daily Life
- See a doctor or other relevant healthcare professional if youre unable to do everyday tasks due to joint or muscle pain.
- If youve lifted something heavy and hurt your back, for example, take some painkillers, apply some heat and try to stay active. If the pain doesnt ease after a couple of weeks or so, see a doctor.
Its important to see a doctor if you get any new symptoms or if you have any trouble with drugs youre taking.
If you have an appointment with a doctor, to help make sure you get the most out of it, you could take a list of questions with you and tick them off as they are discussed.
You could also keep a symptoms diary with details of how youre feeling in between appointments. Some people find that taking a friend or relative with them to an appointment can provide support and ensure that all important points are discussed.
Recommended Reading: Are Eggs Bad For Psoriatic Arthritis
Doctors Are Learning That One Of The Best Ways To Reduce Inflammation Lies Not In The Medicine Cabinet But In The Refrigerator By Following An Anti
What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreignsuch as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.
However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague usincluding cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’shave been linked to chronic inflammation.
One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.
Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
Try to avoid or limit these foods as much as possible:
The Fight Against Arthritis
By | Submitted On November 09, 2009
Except from the two things we can be certain of in life: death and taxes, there is a third most of us can count on, which is arthritis. It effects nearly 70% – 80% of the population over the age of fifty. The most common type is called: osteoarthritis or degenerative arthritis, which is an inflammatory disease. Symptoms are:early morning stiffness, swollen joints and joint pain over the entire body. In an advanced state, it can cause significant pain, discomfort and even disability. Osteoarthritis is caused by degeneration of the cartilage in the joints or the lining of the joints. The cartilage can worn out completely by mechanical stress, caused by excessive weight, trauma or activity.
I have been involved in nutrition and weight management for over 6 years and I like to share my knowledge with anyone who could benefit from it, I also like to help people solve their problems. Read more about health issues by visiting: .
Also Check: Does Walking Help Knee Arthritis
Breath In Fragrant Spices
Pleasant aromas like lavender can alter the perception of pain, studies show. Japanese researchers found that lavender reduces levels of the stress hormone cortisol, which can make you feel relaxed and less aware of pain. But lavender isnt the only pleasant aroma that works as a natural home remedy for arthritis pain relief. Korean researchers found that arthritis patients experienced less pain and were less depressed when they were exposed to the aromas of a variety of kitchen spices, including marjoram, rosemary, and peppermint. For a pain-soothing aromatherapy treatment, add a teaspoon of one of these dried herbs to a quarter-cup of olive, coconut, or vegetable oil. Take a whiff periodically. Dont miss these other soothing essential oils for arthritis pain relief.
Foods That Help Fight Arthritis Pain
Getting older brings many challenges, many of them health-related, with few more irritating and painful than the development of arthritis pain. Caused by inflammation in the joints, particularly in the hands, knees, hips, and feet, arthritis pain afflicts millions of Americans and leads many to seek out medications and supplements designed to help alleviate the discomfort associated with this condition.
But arthritis sufferers shouldnt just look to pills for help. For one, they should be trying to limit their consumption of high-fat and high-calorie foods that can lead to weight gain after all, gaining weight only places more pressure on the joints, thereby increasing the potential for arthritis pain. Beyond maintaining a healthy weight, there are actually some foods can help to reduce joint inflammation and alleviate the pain caused by arthritis. So, if youre an arthritis sufferer, what kinds of foods should you be adding to your diet?
Don’t Miss: What Is The Best Cream For Arthritis Pain
Berries Apples And Pomegranates
Berries are rich in antioxidants and the Arthritis Foundation notes that blueberries, blackberries, strawberries, cranberries, raspberries and boysenberries all provide arthritis-fighting power. Youll get health benefits no matter if you eat them frozen, fresh or dehydrated , so be sure to eat a variety of berries throughout the week.
Apples are also high in antioxidants and a good source of fiber. Plus, they provide crunch and can help curb your appetite for unhealthy snacks, Dunn says.
Pomegranates, which are classified as berry fruits, are rich in tannins which can fight the inflammation of arthritis. Add these to a salad or stir into plain yogurt for some added benefits.