Arthritis Pain Relief Tips That Work: Experts Reveal the Science Behind Their Success

From womansworld.com

Soothe discomfort, inflammation and stiffness naturally

Since arthritis can’t be fully cured, the focus is generally on slowing its progression and managing symptoms so you can be as pain-free as possible. Thankfully, you can implement simple daily practices to soothe sore joints and restore your range of motion. We asked Woman’s World readers to share go-to arthritis pain relief tips that actually work, and our experts weighed in on how each routine can help ease discomfort. 

WW readers’ top 5 arthritis pain relief strategies 

Our readers have had real success with these expert-backed methods that help reduce joint pain and improve quality of life. Here’s how you can get the benefits too!

Stretching and exercising

It’s common for those who suffer from arthritis conditions to feel stiff or restricted in their joints. This discomfort can limit range of motion and, over time, cause lack of flexibility, explains Milica McDowell, DPT, certified exercise physiologist and VP of operations Gait Happens. 

“Working on gentle daily range of motion exercises can help to maintain or even improve flexibility, reduce discomfort and make daily activities feel more comfortable,” she says. It’s no wonder Woman’s World readers said this was their top arthritis pain relief tip.

Since arthritis often contributes to limited hamstring length as well as low back mobility, one safe way to work on flexibility is to do a stair step stretch, offers McDowell. 

1. Stand at the bottom of a flight of stairs (you can hold onto handrails for safety)
2. Place your heels on the very bottom stair with your knees straight 
3. Hinge forward over the thighs 

Another movement that can be helpful is pelvic tilting to work on improving low back and pelvis range of motion, suggests McDowell, especially if you tend to spend more time seated. 

As for exercise, walking is one of the best activities to treat arthritis because it is low impact and easily accessible, adds Austin Shuxiao, MD, physician at UHS Wilson Hospital. (Learn how walking helps relieve lower back pain here). “It allows you to stretch your back and leg muscles and can be done for longer periods of time compared to other forms of exercise,” he says. 

Heat or cold therapy

Both heat and cold therapy can be effective for managing arthritis, but they serve different purposes. Heat is best for stiffness and muscle tension, while cold is best for swelling and acute pain, explains Ashley Caravelli, MD, medical director at QC Kinetix, a regenerative medicine provider.  

“Heat therapy increases blood flow, relaxes muscles and improves joint mobility,” she says. “A heating pad, warm compress or hot shower can help loosen up stiff joints, especially first thing in the morning or before activity. Just 15 to 20 minutes is typically enough to feel the benefit without irritating tissue.”

Cold therapy numbs the area and reduces inflammation, adds Dr. Caravelli. She advises applying an ice pack or cold gel for 15 to 20 minutes, especially after activity or flare-ups, and repeating as needed two or three times a day. 

“Many people with osteoarthritis find that using both—heat for daily stiffness and cold for flare-ups or inflammation—works well to manage symptoms,” she says. Nearly a quarter of Woman’s World readers agree!

Following an anti-inflammatory diet

Dr. Caravelli calls the Mediterranean diet “one of the best anti-inflammatory diets available,” as it naturally reduces joint inflammation and supports tissue repair. It’s rich in omega-3 fatty acids, antioxidants and polyphenols, all of which help calm inflammation, a key driver of osteoarthritis.

“I recommend focusing on olive oil, fatty fish such as salmon, colourful fruits like berries and leafy greens such as spinach and kale,” she says, as 14 percent of Woman’s World readers do. 

It’s equally important to steer clear of foods that can cause painful joint flare-ups. A general rule of thumb is to avoid refined sugars, processed foods, refined carbs, seed oils and red meat, which are thought to exacerbate inflammation, notes Dr. Shuxiao. 

Using topical pain relievers

Topical pain relievers such as diclofenac gel (Voltaren), capsaicin cream and menthol-based rubs (like Biofreeze) are excellent options for arthritis, confirms Dr. Caravelli—and 20 percent of readers said they use them regularly to help manage their discomfort. They reduce localized pain and inflammation without causing systemic side effects, she says. 

Taking natural supplements

As long as your doctor is kept in the loop, supplements for joint health can be an effective addition to your arthritis pain relief regimen, as Woman’s World readers can attest. 

Curcumin (a compound found in turmeric) acts to naturally block inflammatory pathways the same way as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, explains Dr. Shuxiao. Omega-3 fatty acids are also common, as they work as a natural anti-inflammatory. 

Additionally, Boswellia serrata is an herbal extract shown to reduce inflammation and pain in osteoarthritis, says Dr. Caravelli. She advises looking for standardized extracts, as these are best for consistent potency.

https://www.womansworld.com/wellness/pain-management/arthritis-pain-relief-tips-that-readers-say-really-work

Beyond Skin: How Collagen Can Improve Joint Function

From onlymyhealth.com

While many people understand collagen’s use in slowing signs of ageing, did you know that its supplements can also help improve joint health? Here’s what to know… 

When it comes to collagen, many people primarily associate it with skin elasticity and youthfulness. Collagen is the most abundant protein in the body, playing a vital role in maintaining the strength and integrity of connective tissues. With age, our body’s natural collagen production declines, often leading to skin ageing. But did you know that collagen functions go beyond the skin? In fact, it plays a crucial role in maintaining joint health.

The OnlyMyHealth team spoke to Dr Amit Sharma, Principal Consultant – Orthopaedics, Yashoda Super Speciality Hospitals, to learn how collagen functions, which forms are best, and if it's a good option for individuals with joint conditions such as arthritis.

What Type Of Collagen Is Best For Joint Health?

Dr Sharma suggests that type II collagen is the most common one present in cartilage and works best in the context of joint health. "In meta-analysis, patients with rheumatoid arthritis and osteoarthritis have reported improved mobility and decreased joint discomfort after using undenatured type II collagen (UC-II)," he says.

Hydrolysed collagen, or collagen peptides, generally has type I and III collagen. Though these are more often linked to maintenance of skin, hair, and overall connective tissue, they can still provide some benefit for joint function, particularly when used on a regular basis.

A 2016 study involving 39 patients with knee osteoarthritis revealed that supplementing acetaminophen with native type II collagen for three months gave greater relief than acetaminophen alone. The collagen group had greater improvements in walking pain, joint function, and quality of life. Although biomarkers of cartilage damage did not change much, the findings indicate that the combination of collagen and acetaminophen gives greater symptom control for knee osteoarthritis.

Can Collagen In The Diet Reduce Joint Pain?

Yes, says Dr Sharma, taking collagen, whether from supplements or collagen-containing foods, can help maintain joint health, particularly with other healthy lifestyle measures.

“Ingesting collagen, whether through food or supplements, may help reduce joint discomfort, especially when paired with a balanced diet and lifestyle modifications,” he says, adding that collagen supplements have the potential to lower inflammation, promote cartilage repair, and increase the body's natural production of collagen.

Natural food sources are bone broth, chicken skin, fish skin, and gelatinous foods. Vegetarians or those looking for convenience can use supplements, which are more concentrated.

How Long Does It Take To Notice The Results?

Collagen is not a fix-it-fast solution. In most clinical trials, measurable improvement in joint function and pain occurs between eight and 12 weeks of regular supplementation, Dr Sharma says.

That timeframe can be influenced by the type of collagen, the dose, and the individual person's age or the level of joint degeneration, he explains.

Are There Any Risks With Collagen Supplements?

Although collagen supplements are safe, Dr Sharma cautions against quality and source.

Side effects are possible, such as allergic reactions, particularly if derived from bovine or marine sources, and gastrointestinal upset like bloating or heartburn. Some poor-quality supplements can also contain contaminants such as heavy metals, he cautions.

To remain safe, he suggests:

• Selecting third-party tested products
• Avoiding supplements with extraneous additives
• Seek a doctor's advice, particularly if you have food allergies or underlying medical conditions.

Collagen supplementation, especially type II collagen, might be a valuable resource for individuals suffering from joint pain. When combined with a healthy lifestyle and taken consistently, it can potentially enhance mobility, diminish inflammation, and maintain joint function over the long term.

As with any supplement, though, it's always best to speak with a healthcare professional to see if it's the right fit for your particular needs.

https://www.onlymyhealth.com/how-collagen-can-improve-joint-function-12977830607

Top 9 Natural Foods That Help Control Arthritis

From msn.com/en-us

1. Fatty Fish: Omega-3 Powerhouses for Joint Relief

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Fatty fish such as salmon, sardines, and mackerel have been repeatedly recognized for their ability to ease arthritis symptoms. A 2024 meta-analysis published in the journal Rheumatology found that people who consumed at least two servings of fatty fish per week experienced a 30% reduction in joint pain and stiffness compared to those who did not.

Omega-3 fatty acids, specifically EPA and DHA, lower the production of inflammatory proteins called cytokines. The Arthritis Foundation highlights that these healthy fats can also help protect against cartilage breakdown.

In fact, a clinical trial led by the University of Oslo in 2023 showed that rheumatoid arthritis patients who increased their omega-3 intake needed 22% less pain medication after six months. Researchers also noted improvements in morning stiffness and grip strength.

Incorporating fatty fish into your diet could serve as a delicious and natural way to support joint health.

2. Berries: Antioxidant-Rich Allies Against Inflammation

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Blueberries, strawberries, and raspberries are packed with antioxidants known as anthocyanins, which may play a pivotal role in reducing inflammation associated with arthritis. A study published in Nutrients in 2023 tracked over 12,000 adults and found that those who ate berries at least four times a week had 19% lower levels of C-reactive protein (CRP), a key marker of inflammation.

The polyphenols in berries also help counteract oxidative stress, which can worsen joint pain. One 2024 randomized trial showed that daily blueberry consumption significantly improved joint function and lowered pain scores in adults with osteoarthritis.

Additionally, the high vitamin C content in berries supports collagen formation, protecting the structural integrity of cartilage. Enjoying a berry-rich smoothie or snack could be a simple, evidence-backed step toward easing arthritis symptoms.

3. Extra Virgin Olive Oil: Liquid Gold for Joint Health

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Extra virgin olive oil is rich in oleocanthal, a compound with effects similar to non-steroidal anti-inflammatory drugs (NSAIDs). A 2024 Italian study published in Frontiers in Nutrition found that consuming just 3 tablespoons of extra virgin olive oil daily was linked to a 21% reduction in inflammatory arthritis flare-ups over a 12-month period.

Oleocanthal inhibits the same enzymes (COX-1 and COX-2) targeted by ibuprofen, directly dampening inflammation in the body. The oil’s monounsaturated fats also boost heart health, which is crucial since arthritis patients face higher cardiovascular risks.

Moreover, the Mediterranean diet—which features olive oil as a staple—has been shown to decrease arthritis activity scores and improve physical function in multiple clinical trials. Making olive oil your go-to fat for cooking and salad dressings may offer tangible joint benefits.

4. Turmeric: Curcumin’s Science-Backed Pain Relief

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Turmeric, a golden-yellow spice, contains curcumin—a bioactive compound with potent anti-inflammatory properties. According to a 2024 review in The Lancet Rheumatology, curcumin supplements consistently reduced arthritis pain and swelling, rivalling some prescription drugs in efficacy.

One double-blind, placebo-controlled trial from 2023 found that 1,000 mg of curcumin daily improved joint mobility by 24% after eight weeks in osteoarthritis patients. The compound works by inhibiting NF-kB, a molecule that triggers inflammation in joint tissues.

Importantly, turmeric is generally well-tolerated and poses few side effects when consumed in food. However, absorption increases dramatically when paired with black pepper, which contains piperine.

Sprinkling turmeric into curries, soups, or even smoothies could add both flavour and a science-backed anti-inflammatory punch to your meals.

5. Leafy Greens: A Vitamin K Boost for Cartilage Protection

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Leafy greens such as kale, spinach, and Swiss chard offer a nutritional arsenal against arthritis. Vitamin K, abundant in these vegetables, is essential for maintaining healthy cartilage and suppressing inflammatory responses.

A 2024 study in Arthritis & Rheumatology revealed that adults with higher vitamin K intake had 27% lower rates of osteoarthritis progression over four years. Additionally, leafy greens are loaded with antioxidants like lutein and beta-carotene, which further guard against joint tissue damage.

Magnesium and calcium found in these greens also support bone strength, reducing the risk of fractures linked to arthritis. Researchers at Harvard Medical School recommend at least two servings per day for optimal benefits.

Adding leafy greens to salads, stir-fries, or even omelettes can make a noticeable difference in joint comfort.

6. Nuts and Seeds: Tiny Packages of Joint-Friendly Nutrients

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Walnuts, almonds, flaxseeds, and chia seeds are rich in alpha-linolenic acid (ALA), a plant-based omega-3 that helps decrease inflammation in the body. According to a 2023 study in The American Journal of Clinical Nutrition, people eating a handful of nuts or seeds daily had a 15% lower risk of developing rheumatoid arthritis compared to those who rarely consumed them.

These foods are also excellent sources of magnesium, selenium, and vitamin E, all of which have been linked to reduced joint pain and improved mobility. Flaxseeds and chia seeds, in particular, provide fibre that may help control body weight—a crucial factor since excess weight puts extra stress on arthritic joints.

Enjoying nuts as a snack or sprinkling seeds over oatmeal or salads is a practical way to harness their benefits.

7. Garlic: Nature’s Sulfur-Rich Anti-Inflammatory Agent

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Garlic contains diallyl disulfide, a sulfur compound shown to limit the activity of pro-inflammatory enzymes. A 2024 clinical trial in the Journal of Medicinal Food found that garlic extract supplementation for 12 weeks led to a 17% decrease in joint tenderness among rheumatoid arthritis patients.

Garlic also boosts the immune system, which can help modulate the overactive immune responses seen in autoimmune forms of arthritis. This pungent bulb is also rich in manganese and vitamin B6, both of which play a role in cartilage health and repair.

Interestingly, populations with high garlic consumption, like those in parts of the Mediterranean, show lower rates of arthritis and related complications. Sautéing garlic into vegetable dishes or incorporating it into dips like hummus offers a flavourful path to symptom relief.

8. Green Tea: Polyphenols That Protect and Soothe

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Green tea is brimming with epigallocatechin gallate (EGCG), a polyphenol that has attracted attention for its ability to block inflammatory chemicals involved in arthritis. A 2023 Japanese study involving over 7,000 adults showed that daily green tea drinkers had 23% fewer arthritis-related hospital visits over a three-year period.

EGCG interrupts the activity of interleukin-1, a molecule that drives cartilage breakdown in both osteoarthritis and rheumatoid arthritis. In animal studies, green tea extract has been shown to slow joint damage and even support cartilage regeneration.

The beverage is also a gentle source of caffeine, which can enhance physical activity and thus promote joint mobility. Swapping out sugary drinks for green tea may be a refreshingly simple step toward arthritis control.

9. Tart Cherries: Nature’s Pain-Reducing Snack

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Tart cherries, especially in juice form, are rapidly gaining recognition for their unique benefits in arthritis management. In a large 2024 clinical trial published in the Journal of Nutrition, participants who consumed tart cherry juice daily for three months experienced a 25% reduction in uric acid levels—a primary trigger for gout, a painful form of arthritis.

Anthocyanins in cherries have been shown to significantly decrease inflammation and lower the frequency of arthritis flare-ups. A Michigan State University study from 2023 reported that tart cherry supplementation improved sleep quality and reduced morning stiffness in adults with osteoarthritis.

The anti-inflammatory effects are so notable that sports medicine researchers now recommend tart cherries to athletes for muscle recovery. Adding tart cherry juice or dried cherries to your routine could offer a naturally sweet way to soothe aching joints.

https://www.msn.com/en-us/health/other/top-9-natural-foods-that-help-control-arthritis/ss-AA1EUYX4

Carpal Tunnel vs. Arthritis: How to Tell the Difference

From womansworld.com

Both conditions are more common in women and can cause similar symptoms 

Not that long ago, carpal tunnel syndrome was all over the news. Blame the modern age and repetitive tasks like typing for the surge in nerve pain in our hands and wrists. Though the condition has retreated a bit from the headlines, it’s no less common today, affecting up to five percent of Americans. But it can sometimes have similar symptoms to arthritis, especially in the early stages, and as a result, it can be hard to diagnose carpal tunnel syndrome. So, when it comes to carpal tunnel vs. arthritis, how do you know which might be causing painful joints? We talked to top hand surgeons to break down the differences between the two and reveal the best treatments for each.

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What causes carpal tunnel vs. arthritis?

Carpal tunnel syndrome, most often caused by overuse, is the compression of the median nerve as it goes into the hand, explains Kate Wilkins Nellans, MD, MPH, board-certified, fellowship-trained Hand Surgeon practicing out of North Shore University Hospital and Long Island Jewish Medical Center at Northwell Health. “As it crosses the wrist, the nerve goes through a narrow passageway that can lead to symptoms like numbness and tingling—and sometimes a deep ache shooting up your arm.”

Osteoarthritis arthritis, on the other hand, is caused by wear and tear of joints and cartilage over a lifetime, she continues. “One of the most commonly affected areas for women is at the base of the thumb, so tasks that require gripping and grasping, like opening a jar, can be difficult.”

What about an inflammatory condition like rheumatoid arthritis? “You’ll likely feel more global stiffness and swelling in multiple joints like your hips and ankles,” she explains, adding that if this is the case, the best place to start is by seeing a rheumatologist.

How to tell the difference between carpal tunnel and arthritis

The biggest tell-tale sign of carpal tunnel syndrome is that wrist pain is almost always worse at night, reveals Dr. Nellans. “That’s largely because when we sleep, our hands are often curled under our chin. That position, with the wrist flexed, is really putting a lot of extra pressure on the median nerve.” If you wake up needing to shake out your hand, that’s another red flag. “You might feel tingling, similar to when your foot falls asleep.”

Another reason carpal tunnel pain is often exacerbated when we hit the hay is because our extremities tend to swell at night. In fact, the circumference of our hands and fingers typically enlarges by about 10 percent overnight, she notes. “So when that already tight area swells up and puts pressure on the nerve, pain often worsens.”

Why these conditions are more common in women

A combination of environmental factors and good old-fashioned biology likely predisposes women to both conditions. “We tend to do more activities that require pinching, gripping, grasping and turning, which wear down the joints and lead to osteoarthritis,” she shares. “Women also have significantly looser ligaments than men, and that excess motion is grinding down at the joint over a lifetime, and is particularly bad for the cartilage.”

As for carpal tunnel, our bone structure is a little bit different than a man’s—specifically the space at the wrist is slightly smaller for us, she says, explaining that the tunnel is covered by something called the transverse carpal ligament, and as we age, it gets thicker. “And as it thickens, there’s really no place for the nerve to go, causing pain.”

Can arthritis lead to carpal tunnel syndrome?

Yes, notes Scott Fried, MD, hand and upper extremities orthopaedic surgeon and president of Doctor In The House. “In some patients, arthritis can actually change the shape or contour of the hand and wrist. When there is less room for the median nerve to go through the carpal tunnel, it can cause increased pressure, leading to carpal tunnel syndrome.”

But it’s important to note the reverse is not true: Carpal tunnel doesn’t increase the chance of developing arthritis. The good news is that both conditions are easily treated, he promises.

How to ease carpal tunnel syndrome

Here, Dr. Nellans shares a few tried-and-true strategies to help alleviate the pain and swelling caused by carpal tunnel syndrome.

Use a wrist brace at night

The first line of defence is simply wearing a brace at night. “It doesn’t have to be tight,” she assures. “It just has to keep the wrist out of the flexed position, and it can be really helpful.” She adds that you don’t need to pick up a pricey, specially made brace. In fact, you can easily find one on Amazon. One option: FEATOL Wrist Brace for Carpal Tunnel.

Prop your phone up

People often exacerbate carpal tunnel pain by holding their phone in an awkward position at night while they’re in bed, she says. “I recommend getting something to prop up your phone instead—they make these little triangles out of foam that you can set your phone on so you’re not placing your hand in an awkward position.”

Ask about steroid injections

If you’re in a lot of pain, steroid injections can settle down the nerve as well as the inflammation inside the joint, she notes. “These injections deliver the medication right where it needs to be.” Talk to your doctor to learn if this treatment may be an option for you.

Consider surgery

If you’re in extreme pain, you may want to get X-rays as well as nerve conduction studies (NCS) and electromyography (EMG). “These are tests a hand surgeon might recommend to confirm a diagnosis and give you an idea if surgery is necessary,” she says.

What does carpal tunnel surgery entail? “We take the covering that sits on top of the nerve and open it up. It’s actually one of my favourite surgeries to do, because you watch the blood flow back into the nerve and expand into the space you have provided—the nerve is so much happier.”

The great news is that after surgery, relief is almost immediate. “Patients may feel pain from the incision itself, but it’s a very quick recovery,” she assures. “I think that’s why I like hand surgery so much—we can do these minor interventions and have a huge impact on patients’ quality of life.”

How to ease wrist arthritis pain

Here, Dr. Nellans’ tips to tame arthritis flare-ups that affect the wrist joint quickly:-

Take over-the-counter meds

Anti-inflammatory medications like Aleve and Motrin are shown to ease arthritis aches. But it’s important to note that they do not alleviate the nerve pain associated with carpal tunnel, she reveals. Consult your physician before embarking on any new treatment plan.

Soothe aches with ice and heat

For an acute injury, ice is important in the short term. But over the long haul, heat helps bring better blood flow into the area, Dr. Nellans explains. “If it feels good to put ice on aching joints because your hands are sore at the end of a long day, do that. But if they feel really stiff in the mornings, heat can help joints become a little more flexible.”

Pick up ergonomic tools

Avoiding strenuous activities that put pressure on your joints is mission number one, notes Dr. Nellans. But it’s just as important to pinpoint tools that will make everyday tasks easier. “Look for devices that help you open those tight jars, for example, or get cooking implements with softer, bigger handles so you’re not working so hard—these small changes can make a huge difference.” (Check out a few joint-friendly tools here).

What works for both conditions?

Along with enjoying an anti-inflammatory Mediterranean diet—full of veggies, legumes, fruits, nuts and fish—Dr. Fried recommends soothing both carpal tunnel and arthritis pain with the over-the-counter gel Voltaren. “It really calms painful inflammation.” What could be better than a doctor’s endorsement? “My son is a stuntman in Hollywood, and he swears by it.”

https://www.womansworld.com/wellness/carpal-tunnel-vs-arthritis-symptoms-and-pain-relief-tips