How to stay active through arthritis pain

If you are one of the millions of people worldwide that suffer from arthritis, even the simplest tasks can feel like climbing Mount Everest.

Arthritis is a common condition that involves inflammation of the joints, causing pain, stiffness and swelling. There are various forms of arthritis, with osteoarthritis and rheumatoid arthritis being the most prevalent. Despite its challenges, there are many ways to manage arthritis pain and stay active, which can significantly improve quality of life.

Understanding arthritis

Arthritis can affect any joint in the body, but it most commonly impacts the knees, hips, hands and spine. Osteoarthritis, the most common form, occurs when the protective cartilage at the end of bones breaks down over time, leading to pain and reduced movement. Rheumatoid arthritis, an autoimmune disease, occurs when the immune system mistakenly attacks the joints, causing inflammation.

While arthritis is more common as people age, it can also affect younger individuals. Regardless of age, managing arthritis effectively is crucial to maintaining independence and well-being.

Managing pain

Arthritis pain can range from mild to severe, and while it may not be entirely avoidable, there are several strategies to alleviate symptoms and improve daily functioning:

1. Medication: Over-the-counter medications, like nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen, can help control pain and reduce inflammation. For more severe cases, doctors may prescribe stronger pain relievers or disease-modifying anti-rheumatic drugs (DMARDs) to slow the progression of arthritis.
2. Heat and cold therapy: Applying heat or cold to the affected area can provide immediate relief. Heat can relax muscles and improve blood flow, while cold therapy can numb the pain and reduce inflammation.
3. Physical therapy: A physical therapist can design a tailored exercise routine to improve strength and flexibility in the joints, reducing pain and increasing mobility. Stretching and strengthening exercises are crucial to keep joints moving and prevent stiffness.
4. Dietary adjustments: Certain foods, such as those rich in omega-3 fatty acids (found in fish like salmon), can help reduce inflammation. Conversely, avoiding inflammatory foods, like processed sugars and trans fats, can prevent worsening arthritis symptoms.

Staying active

Although arthritis may make physical activity more challenging, Dr. Gregory Rocco, a family and sports medicine physician with Aurora Health Care, says staying active is essential for maintaining joint function, reducing pain and enhancing overall health. He recommends:

1. Low-impact exercises: Activities like swimming, cycling, and walking are gentle on the joints while providing cardiovascular benefits. These exercises help maintain muscle strength around the joints, reducing strain and improving mobility.
2. Strengthening exercises: Focus on exercises that strengthen the muscles around the joints, such as gentle resistance training. Strong muscles help stabilize the joints, reducing pain and improving function.
3. Stretching: Incorporating flexibility exercises into your routine can help keep joints limber and reduce stiffness. Yoga and tai chi are excellent choices for people with arthritis, as they combine gentle stretching with balance and relaxation techniques.
4. Pacing and rest: It’s important to listen to your body and avoid overexerting yourself. Taking breaks and pacing yourself throughout the day can help manage fatigue and prevent flare-ups. Resting during periods of increased pain can aid in recovery.

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