Osteoarthritis

You can take steps to help relieve the pain caused by osteoarthritis and improve your joint function. Rest your joint if it is extremely painful or swollen. But avoid long periods of rest or inactivity that will cause muscle weakness and more instability in the joint. To reduce your symptoms of osteoarthritis, try to:

• Maintain a healthy weight. Being overweight puts extra strain on the joints, particularly the large weight-bearing joints such as the hips, the knees, and the balls of the feet. It is estimated that every 1 lb (0.5 kg) of body weight means 4 lb (1.8 kg) of stress at the knee joint.⁴ That would mean that losing just 5 lb (2.3 kg) would take 20 lb (9.1 kg) of stress off your knees. Extra weight may also alter the joint structure and increase the risk for osteoarthritis.
• Exercise. Talk to your doctor or physical therapist about exercises that will help relieve joint pain. Studies show that exercise is beneficial for people with arthritis, including hip and knee arthritis.¹ Older adults with osteoarthritis can improve posture and balance and thus reduce the chance of falls by following a program of walking and weight lifting.⁶ If you start a weight-lifting program, start out with supervision to make sure you lift weights safely.
• Use assistive devices and orthotics such as doorknob extenders, tape, braces, splints, or canes. If you have osteoarthritis of the knee, wedged insoles or cushioned shoes may help redistribute weight and reduce joint stress. For more information on how to use assistive devices, see:
  • Using a cane.
  • Using crutches.
  • Using a walker.
• Change activities to reduce stress on your joints. For example, walk instead of jog. Other types of exercise that are less stressful on the joints include riding a bicycle, swimming, or water exercise.
• Use heat and cold therapy such as hot compresses, cold packs, or ice massage.
• Take nonprescription pain relievers such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs).
• Talk to your doctor if you are considering dietary supplements, such as glucosamine and chondroitin.

Many people benefit from joining a support group or taking an arthritis management course from the Arthritis Foundation. Several studies have shown that people in education courses and support groups have less pain and depression and better joint activity.⁷ A small study suggests people who participate in exercise classes in addition to their home exercise have less pain with walking even after the class ends.⁸

Adopting a "good-health attitude" and healthy habits, such as eating a nutritious diet, maintaining a healthy weight, and getting enough sleep, will make you feel better and allow you to stay active.

Osteoarthritis: Exercising with arthritis

Exercise can help keep osteoarthritis from getting worse. But you want to make sure you do not damage your joints while exercising. Some tips for exercising safely with osteoarthritis include:

• If you have not exercised for a while, start exercising at a low level and work your way up gradually to exercise for a longer time or at a higher intensity.
• If your joint pain gets worse after exercise, take an NSAID before exercise and ice your painful joints after exercise.
• If you have joints that are swollen, find ways to rest them. For example, if your knees are swollen, avoid using stairs for a few days, walk shorter distances, and switch to swimming or riding a stationary bike
• If an exercise causes joint pain that lasts for more than a day, try one or more of the following:
  • Rest the joint until your pain returns to a level it was before.
  • Exercise for less time or exercise easier.
  • Try another exercise that does not cause pain.
• Recognize when you have muscle soreness compared to joint pain. If you have muscle soreness, you may exercise through the soreness. But if you have joint pain, rest the joint or try another exercise.