From healthshots.com
Know how to manage arthritis and joint pain with lifestyle modifications and use of right supplements to reduce the side effects of this degenerative disease
Arthritis, a common musculoskeletal disorder, can hamper the quality of life in a big way. Osteoarthritis is the most common type of arthritis that people suffer from, and the incidence is on the rise due to general wear and tear, injuries, occupational stress as well as food intolerance. Arthritis typically leads to stiffness, inflammation and pain in joints, affecting one’s mobility and agility. While it is a degenerative disease, there are effective ways to manage arthritis and joint pain through basic lifestyle modifications and use of supplements to promote joint and cartilage health.
What are the common signs of arthritis?
Osteoarthritis primarily impacts hands, knees, hips and spine. Understanding the signs of knee pain associated with arthritis is crucial for effective management. Some of the common symptoms include:
1. Pain and stiffness
Arthritic knee pain is often characterised by persistent discomfort and stiffness. Individuals may experience pain during movement or when standing for extended periods of time.
2. Swelling and inflammation:
Inflammation is a hallmark of arthritis, leading to swelling around the knee joint. This can contribute to increased pain and reduced range of motion.
3. Grating Sensation
Loss of cartilage in the joint can lead to friction. This leads to a grating or crunching sensation, known as crepitus, when moving the knee.
4. Weakness and instability
Arthritis can weaken the muscles around the knee, leading to instability. This may result in difficulty walking or a sense that the knee might give way.
What increases the risk factor of osteoarthritis?
According to the US Centres for Disease Control and Prevention, there are some common risk factors that increase the incidence of arthritis.
- Overuse of joints: If a certain joint in your body undergoes repeated pressure or stress, it can spike the risk of arthritis.
- Age: Osteoarthritis risk increases as one gets older. As a result, one may experience wear and tear of joints.
- Gender: Research says women are more susceptible to osteoarthritis once they cross the age of 50.
- Weight: Obesity can be a grave concern as excess weight can easily put excess stress on joints, especially on the hips and knees.
- Genetics: If you have a family history of osteoarthritis, you may be more likely to develop this joint problem.
How to manage knee pain due to arthritis?
1. Maintain a healthy weight
Excess weight places additional stress on the knee joints. Adopting a healthy diet and engaging in regular exercise to maintain an optimal weight can significantly reduce knee pain.
2. Engage in low-impact exercise
Having knee pain does not mean you can’t exercise. Incorporating low-impact exercises like swimming, cycling or walking into your routine can help improve joint flexibility and strengthen the muscles supporting the knees. Avoid high-impact activities that may exacerbate pain.
3. Consume a nutritious diet
You can mitigate arthritis pain by adding anti-inflammatory and antioxidant foods to your diet. Ensure that your plate has green vegetables as well as nuts and seeds. Focus on consuming foods rich in vitamins, minerals, probiotics, omega-3 fatty acids and vitamin D, apart from staying hydrated.
4. Nutritional supplements
The role of nutritional supplements for arthritis pain cannot be ignored. While they are not a replacement for prescription medicines, they can play a complementary role in arthritis pain management.
On the need for nutritional supplements for joint pain relief, Dr Sushmitha AR, BAMS, tells Health Shots, “Our daily food intake may not always give us the nutrition we require. We cannot practically get all vitamins, proteins or minerals from the meals we consume. So, it is advised to take external supplements. When it comes to joint supplements, our bodies have a component called synovial fluid, which helps to nourish the joints, and cartilage which is a cushion-like substance that reduces friction between the joints. Due to aging, these face degeneration and lead to joint pain. They need proteins and other nutrients present in supplements for regeneration.”
5. Hot and cold therapy
Applying heat or cold packs to the affected knee can provide relief from pain and inflammation. Hot packs help relax muscles and improve blood circulation, while cold packs can numb the area and reduce swelling.
6. Seek physical therapy
A physical therapist can create a customised exercise plan to strengthen the muscles around the knee joint and improve flexibility. Regular sessions can be instrumental in managing arthritis-related knee pain.
7. Use of assistive devices
Supportive devices, such as knee braces or canes, can provide stability and alleviate pressure on the knee joint. Consult with a healthcare professional to determine the most suitable assistive devices for your specific condition.
The last word
Managing knee pain associated with arthritis requires a multifaceted approach that combines lifestyle changes, targeted exercises, and, in some cases, the judicious use of supplements. By understanding the signs of arthritis-related knee pain and adopting effective strategies, you can enhance your quality of life and maintain optimal joint health.
(Disclaimer: This article is sponsored by Nveda. The information mentioned in this article is only for education and awareness, and should not be considered as doctor’s advice. Please consult your healthcare provider for personalised information.)
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