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.
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.
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
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
Weight Management
Low-Impact Exercise and Physical Therapy
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.
- 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
- 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
- Manage weight
- Reduce inflammation
- Protect against various diseases
- Lower blood pressure and protect the heart
What to Eat (and Avoid)
- 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.
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
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
Cognitive Behavioural Therapy (CBT)
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.
- 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
Getting enough quality sleep can help reduce pain and boost overall well-being. Prioritizing sleep may also reduce inflammation.
If you have osteoarthritis, joint pain may have disturbed your sleep. Some evidence suggests inadequate sleep might worsen osteoarthritis.
- 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.
- Chamomile
- Ginger
- Turmeric
- Boswellia
- Ashwagandha
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.
- Colchicine (Colcrys)
- Fish oil
- Vitamin D therapy
- Chondroitin and glucosamine
- Hyaluronic acid injections
- Botox treatment
- Prolotherapy
- Platelet-rich plasma treatment
- Stem cell injections
When to See a Doctor About Osteoarthritis Management
If you have joint pain and stiffness that could be osteoarthritis, speak with a doctor.
They can assess and diagnose you, and then help you make a plan for both medical and nonmedical remedies, which may include herbal remedies, exercise, and more.
An unsuitable exercise, device, or supplement can exacerbate symptoms or may not work, rendering such options a waste of time and money.
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