Arthritis Help 4 Friends

Wednesday, 21 October 2026

13 Over-the-Counter and Natural Treatments for People With Osteoarthritis

From everydayhealth.com

Osteoarthritis is a common cause of joint pain, stiffness, and inflammation. With this degenerative joint disease, the cartilage that cushions the joints wears away over time. There's no cure, but if you keep the joints mobile and maintain your overall health, you can live more easily with osteoarthritis and slow the onset of mobility problems.

Medical intervention can help to manage symptoms of osteoarthritis. In fact, seeing a doctor to get a proper diagnosis is the best first step to take. From there, your doctor will work with you to create a personalized treatment plan to reduce joint pain. That plan may include both medical and natural remedies, like physical activity, a healthy diet, and supplements.

Alamy; Canva; Andriy Popov/Alamy

Here, get a closer look at some nonpharmacological strategies for managing symptoms of osteoarthritis, plus what the research says.

Home and OTC Remedies for Osteoarthritis

Some home and over-the-counter (OTC) remedies can support medical treatment for osteoarthritis.

Pain Relief Medication

OTC medication can relieve the pain and discomfort that occurs with osteoarthritis.

According to guidelines from the American College of Rheumatology and Arthritis Foundation (ACR/AF), all treatment for osteoarthritis should be personalized by a doctor to each patient's specific case. One common treatment that can be effective for many is using nonsteroidal anti-inflammatory medications (NSAIDs). This might mean topical gels, such as diclofenac (Voltaren), which are available without a prescription. (Gels containing capsaicin, which is not an NSAID, are another topical option that might relieve some forms of osteoarthritis pain.)

Oral NSAIDS, such as ibuprofen (Advil), are also available OTC and provide temporary pain relief. If they don't help, your doctor can prescribe a stronger version. To decide on the best course of action for your specific osteoarthritis symptoms, speak with a doctor. Some people may have adverse effects, depending on the drug and dose.

Heat and Cold Treatment

Alternating heat and cold applications may bring temporary relief from stiffness and inflammation. A common treatment option for rheumatoid arthritis, heat and cold treatment for knee, hip, and hand osteoarthritis in some cases is supported by ACR/AF guidelines. Heat and cold applications have different effects, but both can be useful.

If you're alternating heat and cold, the Arthritis Foundation recommends applying one for around 20 minutes, then waiting two hours before the next application.

Heat Treatment

Heat relaxes stiff joints and enlarges the blood vessels. This improves circulation and allows more blood and oxygen to reach the joint.

Some heat application options include using a hot water bottle, taking a warm bath or shower, using an electric heating pad, and dipping your hands or feet in melted paraffin wax.

Tips:

You'll get most of the benefit in the first 20 minutes.
Always check the heat before you apply to avoid burns.
Avoid heat if you have a flare or an injury.

Cool Packs

Cool or cold packs reduce blood flow and decrease swelling and inflammation. Use cold therapy if you have a warm, swollen, or inflamed joint.

To make a cool compress, fill a plastic bag with ice and wrap it in a towel, or buy a cool pack from your pharmacy.

Tips:

Never apply ice directly to the skin, as it can burn.
As with heat, 20 minutes of cold application will give you the best benefits.

TENS Machine

Some people find that using a transcutaneous electrical nerve stimulation (TENS) machine helps them manage osteoarthritis pain, although the current ACR/AF guidelines don't recommend TENS for osteoarthritis treatment.

Some studies support that TENS use helped people with knee osteoarthritis improve muscle strength and reduce pain, but broader, higher-quality research is needed.

A TENS machine is likely safe for most people to use, but it's best to check first with a doctor. It's not recommended for use during pregnancy or if you have epilepsy or a pacemaker.

Weight Management

Current guidelines strongly recommend managing your weight if you have osteoarthritis.

Maintaining a healthy weight can prevent unnecessary strain on your joints. Obesity can also increase the risk of systemic inflammation, which may worsen osteoarthritis.

Diet and exercise are important factors in weight management. Your doctor may prescribe weight loss medication or other treatments if they have particular concerns. The 2026 ACR/AF guideline update specifically added a new conditional recommendation supporting glucagon-like peptide-1 (GLP-1) receptor agonists, alongside diet and exercise, to help eligible people with knee osteoarthritis and obesity reach a healthy weight.

Low-Impact Exercise and Physical Therapy

Physical activity is essential for keeping the joints mobile, maintaining muscle strength, and managing body weight. While osteoarthritis can make exercise seem daunting, continuing to move can help to reduce pain.

Your doctor can help you decide which exercises are best for you. These usually involve low-impact activities, as high-impact activities — such as running — may worsen symptoms and increase the risk of additional injuries.

Low-impact exercises particularly well-poised to benefit your joints without putting too much strain on them include:

Swimming
Cycling, including fixed cycling
Walking
Aerobic exercise
Strength training
Mobility exercises
Flexibility training
Balance exercises
Low-impact and meditative workouts such as yoga, Pilates, and tai chi

A doctor or a specialized trainer can help you design a plan tailored to your symptoms that you'll also enjoy and feel motivated to stick to.

You can expect to feel a little pain during and after exercise, but you may need to change your plan if you have:

Pain you would score over 5 on a scale of 0 to 10
Pain that lasts several hours after exercise
Swollen joints

If you're experiencing any of those issues, you may need to reduce the number of repetitions or do less strenuous exercises for a while. In the case of exercise-related pain, it's also a smart idea to speak about it with your doctor or a physical therapist.

Physical Therapy

Working with a physical therapist helps to ensure you create a fitness plan that's tailored to your fitness level and osteoarthritis symptoms. For osteoarthritis of the knee, for example, they may recommend exercises to improve strength, mobility, and coordination such as:

Step-ups
Standing and sitting from a chair
Seated exercises to strengthen your thigh muscles

By assessing you first, the physical therapist will be able to help design a plan that includes exercises you will be able to perform safely. However, you should also listen to your body and not continue doing any exercises that feel uncomfortable or cause pain.

Healthy Eating

Dietary choices can make a difference if you have osteoarthritis. According to the Arthritis Foundation, a suitable diet can help:

Manage weight
Reduce inflammation
Protect against various diseases
Lower blood pressure and protect the heart

What to Eat (and Avoid)

The Mediterranean diet is a particularly healthy option for people with osteoarthritis. This diet focuses on:

Fish
Nuts and seeds
Fruits
Vegetables, including nightshade vegetables, such as tomatoes
Olive oil
Beans, lentils, and other pulses
Whole grains

Similar diets, including the DASH diet, are other smart options. To pick the best eating plan for your needs, ask a doctor or nutritionist for guidance.

Though there are healthy diets that can help with osteoarthritis symptoms, other styles of eating are ripe to aggravate inflammation and increase the risk of obesity, type 2 diabetes, heart disease, and other complications that make living with osteoarthritis more difficult.

Here are some foods to limit or avoid:

Sugar, including fructose
Saturated fats present in red meat and dairy products
Partially hydrogenated oils found in many fast foods and processed foods
Omega-6 fatty acids present in corn oil and other oils, mayonnaise, and salad dressings
Refined carbs found in white bread, instant mashed potatoes, and white rice
Monosodium glutamate, a flavouring added to fast foods, premade soups, and deli meats
Aspartame, an artificial sweetener
Alcohol

A doctor or a nutritionist can advise you on dietary tips and, if necessary, a weight loss plan, as weight management is another component of osteoarthritis management for some.

Stress-Reduction Strategies That Help Osteoarthritis

Stress can increase the risk of pain and inflammation, according to scientists. Stress is also associated with depression, fatigue, memory loss, and other problems.

Consider trying one or several of the following strategies to help manage stress:

Meditation
Mindfulness
Breathing exercises
Meditative exercises, such as yoga and tai chi
Staying in touch with friends and family
Maintaining active involvement in your treatment plan
Doing relaxing activities, such as taking a warm bath or listening to music
Making time to do activities you enjoy
Sharing how you feel with others

The ACR/AF recommends massage therapy as a treatment for osteoarthritis only in some cases. Regardless, it may help to boost relaxation. The latest ACR/AF guidelines also conditionally recommend acupuncture for knee, hip, and hand osteoarthritis, making it another option worth discussing with a doctor.

Cognitive Behavioural Therapy (CBT)

CBT is a type of counselling that equips people with the tools to see situations in new ways and find novel solutions to existing challenges. A research review from 2022 found evidence that CBT may help people with knee or hip osteoarthritis manage pain, sleep problems, and depression.

Lifestyle Changes for Osteoarthritis Management

Home adjustments, devices, and good sleep can also improve the quality of life for people with osteoarthritis.

Home Installation Devices

Certain in-home installations, such as railings or ramps, can help to keep you safe and make it easier to continue your regular daily life.

The type of home adjustments most likely to benefit you will depend on how your osteoarthritis affects you. You may need more adjustments over time.

Here are some examples:

Home Improvements Grab rails, ramps, night lights, stair lifts, and other devices can help you move around more easily and reduce the risk of falls.
Accessibility Devices Examples include jar openers, reachers, easy-grip utensils, remote controls for light switches, and raised toilet seats.
Mobility Aids Canes, walking frames, shopping trolleys, braces, and mobility scooters can help keep you mobile and independent while preventing falls.

Sleep Hygiene and Osteoarthritis

Around 70 percent of people with osteoarthritis have sleep disturbances. Pain can lead to insomnia, but insomnia may also worsen pain.

Getting enough quality sleep can help reduce pain and boost overall well-being. Prioritizing sleep may also reduce inflammation.

According to the Centers for Disease Control and Prevention, most adults need at least seven hours of sleep within each 24-hour cycle, though some individuals may need more.

If you have osteoarthritis, joint pain may have disturbed your sleep. Some evidence suggests inadequate sleep might worsen osteoarthritis.

Some research has found that people with irregular sleep patterns tend to have higher levels of inflammation in their bodies, while others have linked disturbed sleep with osteoarthritis.

Here are some tips for getting a good night's sleep:

Put away devices at least 30 minutes before bedtime and leave them in another room overnight.
Avoid large meals and alcohol before bed.
Consume caffeine only in the morning.
Ensure your bedroom is dark, quiet, and at a comfortable temperature.
As best as you can, go to sleep and get up at the same time every day, including weekends.
Be physically active during the day.
If you have trouble sleeping because of insomnia or pain, talk with a doctor about treatment options.

Supplements and Herbal Remedies for Osteoarthritis

Some supplements and home remedies may help with osteoarthritis, but they don't all have strong scientific evidence to support their use.

Some research suggests the following herbs and spices might benefit people with osteoarthritis because of their anti-inflammatory effects:

Chamomile
Ginger
Turmeric
Boswellia
Ashwagandha

A 2025 systematic review and network meta-analysis found that, compared with a placebo intervention, certain turmeric formulations may meaningfully reduce knee osteoarthritis pain. Some turmeric preparations performed comparably to standard pain medications.

In each case, more research is needed to confirm the therapeutic efficacy of the supplement for easing osteoarthritis symptoms, as there are obstacles to treatment. For example, many herbs and spices contain antioxidants with anti-inflammatory properties, but it's not possible to consume the amount needed to make a difference. In the future, drugs made from these compounds might prove effective for osteoarthritis.

Supplements and Therapies Not Supported by Research

The following remedies don't have significant research to back their effectiveness. Always check with your doctor before you use supplements or other complementary therapies. Some herbal remedies and supplements may have adverse effects or interact with other treatments.

The ACR/AF guidelines specifically do not recommend the following as a treatment for osteoarthritis, due to a lack of evidence supporting their safety and effectiveness:

Colchicine (Colcrys)
Fish oil
Vitamin D therapy
Chondroitin and glucosamine
Hyaluronic acid injections
Botox treatment
Prolotherapy
Platelet-rich plasma treatment
Stem cell injections

Sunday, 18 October 2026

Does exercise really make arthritis worse? Here is what a knee replacement surgeon wants you to know

From hindustantimes.com

By Debapriya Bhattacharya

Exercise helps strengthen muscles and maintain joint health, helping people with arthritis stay active, shares Dr Sushil Sharma

For people living with arthritis, exercise can seem counterintuitive. When every step causes knee pain, fingers feel stiff in the morning, or hips ache after a short walk, resting may appear to be the safest option.

However, that does not make exercise bad for arthritis patients, shared joint and knee replacement surgeon Dr Sushil Sharma told HT Lifestyle. He cautioned that prolonged inactivity can weaken the muscles supporting the joints, reduce mobility and make everyday movements increasingly difficult.

“The key is not to avoid exercise, but to understand which activities are appropriate and how they should be performed,” highlighted the doctor.

Arthritis should not be an excuse not to exercise. (Pexel)

What happens to the joints in arthritis?

To understand the effect of exercise on arthritis patients, it is important to know what the condition actually is. “Arthritis is a term for a class of diseases associated with joint discomfort, tightness, swelling, and the inability to move easily,” stated Dr Sharma.

In osteoarthritis, the cartilage, the underlying bone, and other joint tissues are affected, eventually resulting in pain. In the case of inflammatory diseases, like rheumatoid arthritis, the immune system reacts abnormally, leading to synovitis, which is inflammation of the synovial membrane surrounding joints, which can be destructive to the cartilage and bones.

“Although the causes of these diseases are different, the result is the same, which is pain that drives people to minimise their physical activities,” the surgeon pointed out.

Can exercise help arthritis patients?

Dr Sharma noted that exercises prescribed for arthritis patients help strengthen the muscles around the affected joints, enhance flexibility, and maintain mobility. For instance, the quadriceps and hip muscles help maintain knee stability while commuting, climbing stairs, and sitting on a chair.

“Additionally, engaging in regular physical activity helps strengthen cardiovascular fitness and balance,” he shared. “For those suffering from knee and hip osteoarthritis, exercise and dieting may help manage weight and minimise the stress felt on the joints.”

Exercise might be advantageous when it comes to addressing issues such as sleep and mood improvement, the surgeon highlighted. “Nevertheless, it should be noted that exercise does not offer a remedy for damaged cartilage nor improve the treatment of arthritis,” he added.

Exercise helps strengthen the muscles around the joints, shares Dr Sharma. (Pexel)

How to choose the right exercise?

An effective exercise programme generally combines muscle strengthening, aerobic activity and range-of-motion exercises.

“Walking on even surfaces, stationary cycling and swimming are often suitable low-impact options,” stated Dr Sharma. “Aquatic exercises can be particularly helpful because water buoyancy reduces the load on weight-bearing joints while allowing muscles to work against water resistance.

The surgeon pointed out that the intensity should be increased gradually, with exercises adapted to the affected joints and the severity of symptoms. “During an inflammatory flare, strenuous activity may need to be reduced in favour of gentle movement,” he noted.

How to balance movement and rest?

When beginning a new exercise program, Dr Sharma shared that it is normal to experience mild, temporary discomfort. However, noticeable pain, increasing swelling or sustained worsening symptoms must be taken seriously.

“If a discomfort remains high following activity, consideration should be given to adjusting the intensity or the duration of the exercise program,” he noted. “An individualised exercise program can be developed on the basis of joint function, muscle strength and the extent of mobility issues with the help of doctors or physiotherapists.”

He further reminded that people with inflammatory arthritis should remember that exercise should be used alongside prescribed treatment.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Dr Sushil Sharma is a senior consultant (joint and knee replacement surgeon) at Kailash Hospital, Noida, with over 35 years of experience.

https://www.hindustantimes.com/lifestyle/health/does-exercise-really-make-arthritis-worse-here-is-what-a-knee-replacement-surgeon-wants-you-to-know-101792130450878.html

Saturday, 17 October 2026

7 Common Myths and Facts About Rheumatoid Arthritis

From everydayhealth.com

By Matt McMillen

Rheumatoid arthritis (RA) causes pain, stiffness, and swelling in your joints. While those are the most common and obvious symptoms, did you know the impact of RA on your body is much broader?

“RA is a systemic disease that not only affects the joints, but can also affect several other organs, such as the lungs, the eyes, the nerves, the heart, and the skin,” says Nilasha Ghosh, MD, a rheumatologist at the Hospital for Special Surgery in New York City.

RA is the most common type of autoimmune inflammatory arthritis, and it affects about 1.5 million people in the United States. RA is a chronic disease, and though there’s no cure, treatments can quell its inflammation and limit the damage it does.

To help you better understand the disease and how serious it is, our experts dispel some of the most common myths and misconceptions you may have heard about RA.

1. Myth: RA Is the Same as Osteoarthritis (OA)

While both cause joint pain, they’re not the same. “Rheumatoid arthritis is a disorder of the immune system affecting the joints, whereas most cases of osteoarthritis are the result of degenerative disease at the joint,” says Dr. Ghosh.

OA typically develops from wear and tear on your joints as you age. This causes the breakdown of cartilage at the ends of your bones where they attach to your joints. The result: Your bones begin to rub together, causing pain, stiffness, and swelling. Some research shows that people with RA are at a higher risk for OA. But because the diseases are different, their treatments differ as well, says Ghosh. RA treatments suppress or modify the immune system. These are not effective for OA.

2. Myth: RA Only Affects Older People

RA most often starts between ages 30 to 60, though it can occur at any age. Ghosh says the incidence of RA in young adults has been rising, though that increase, she adds, might be because doctors are better able to recognize and diagnose it.

Your age can make a difference in how RA presents. “In young and middle-aged people, let’s say 30 to 50 years old, RA most often develops insidiously and gradually, whereas in older people its onset is acute and sudden most of the time,” says Kezia Daniel, MD, a rheumatologist at Northwell Health’s Phelps Hospital in Sleepy Hollow, New York. Another difference she points to: In young people, RA typically affects small joints, like those in your fingers and toes. Older adults, on the other hand, frequently have pain and swelling in large joints like the shoulders, hips, knees, and neck.

3. Myth: RA Is Just Minor Joint Pain in the Hands or Knees

When you have RA, your immune system mistakenly attacks healthy tissue. These attacks lead to ongoing, damaging inflammation. This can result in much more than joint pain. “Chronic inflammation will erode the cartilage and bone, which can lead to joint damage and deformity,” says Dr. Daniel. And RA inflammation does not only affect your joints. It can harm your skin, eyes, and lungs, says Ghosh. RA, she adds, also contributes to heart disease and, without treatment, boosts the risk of cancer.

Daniel points out that RA also increases your risk of the following:

Heart attack
Stroke
Interstitial lung disease
Osteoporosis
Blindness
Vasculitis
Infections
Carpal tunnel syndrome

4. Myth: If You Have RA, You Should Avoid Exercise to Protect Your Joints

Actually, the opposite is true. “Exercise does not make joints affected by rheumatoid arthritis worse,” says Ghosh. “In fact, it is recommended.” Why? Ghosh says that inflammation in your joints can weaken the muscles and tendons that surround it. Exercise, she points out, may help prevent this weakening. Exercise also reduces RA disease activity and lowers inflammation. In other words, you’ll feel better if you exercise. “Many [RA patients] feel less stiff and sometimes have less pain after exercise given that mobility tends to help inflammatory joint pain and swelling,” says Ghosh.

Daniel recommends 15 to 30 minutes of exercise a day at least five days a week. “It will lessen pain and stiffness in your joints and will help keep them lubricated,” she says. She recommends asking your rheumatologist to refer you to a physical therapist who can design a safe and effective exercise routine that meets your specific needs.

If any exercise does cause significant joint pain, says Ghosh, don’t ignore it. “Discuss it with your rheumatologist or a sports medicine doctor to assess if the joint has excess inflammation and what can be done to mitigate that,” she says.

5. Myth: Joint Damage From RA Is Inevitable

“Joint damage can be prevented if caught early enough and if treatment regimens can be adhered to,” says Ghosh. That’s because the medications your doctor prescribes will keep RA’s joint-damaging inflammation under control. Daniel stresses the importance of regular follow-up appointments. Your rheumatologist will assess whether your current treatment is adequately managing your RA and preventing its complications. If it’s not, don’t worry. A change in dosage or a switch to another of the many available treatment options should get your disease in check. Your rheumatologist will determine your follow-up schedule, but Daniel says to expect appointments at least every three months.

6. Myth: You Don’t Need Medication Until Your RA Becomes Severe

If you have been diagnosed with RA and have begun to develop symptoms like joint pain, “early treatment is definitely recommended to help prevent joint damage and subsequent worsening of joint damage as time goes on,” says Ghosh. “It may also help prevent systemic complications that can accompany RA, such as cardiovascular disease and cancer risk.” In fact, with treatment, your RA may never become severe, she says.

7. Myth: Medication Is Not Necessary if You No Longer Have RA Symptoms

Right now, RA has no cure. The best that your doctor can do, says Daniel, is get your disease into remission, in which you have little or no active inflammation. “Remission means your medication is successfully doing its job right to suppress the disease,” says Daniel.

Once in remission, your symptoms should ease up significantly. But you likely won’t remain in remission if you stop following your treatment plan. “The majority of patients with rheumatoid arthritis will have a flare or relapse of disease if their medications are stopped, even if they were in clinical remission beforehand,” says Ghosh.

Most of Daniel’s RA patients ask her if they can at least reduce the amount of medication they take when they feel better. Her answer is no. Here’s what she tells them: Many of the medications used for RA require steady, consistent levels in your body to keep your immune system from attacking your joints. “If you take it randomly, the drug levels in your body drop rapidly between doses,” says Daniel. “That puts you at a higher risk for flares.”