Arthritis is a significant cause of pain and disability. It can be extremely restricting and sometimes results in a significant intervention like a joint replacement. But there are lots of ways to manage the symptoms and lead a very active lifestyle, despite having osteoarthritis.
As with many structures and organs around the body, the cartilage that covers the ends of the bones in our joints can wear out. As it breaks down more and more, the underlying bone can be exposed. At this stage, it is classed as osteoarthritis. This is a perfectly normal age-related process, and lots of us have significant changes without knowing. So, it is definitely not the end of the world to be diagnosed with osteoarthritis (OA).
Unfortunately, no one-off treatment can resolve OA, so it’s a case of finding things that work for you. Here are five ideas to try:
Exercise/activity
Even if they are a bit worn, our bodies, including our joints, are designed to be used and loaded. The key is finding the right exercise/activity and persevering with it. There are rarely shortcuts, unfortunately. Historically, running was always thought to be a no for people with arthritis. But recent studies have shown the joints can actually adapt to the loading very well. So don’t write off running if you enjoy it and can tolerate it. Strength training can make a real difference too. Other things like cycling and swimming are usually very manageable. Walking long distances with walking poles can also be very effective.
Weight control
One of the most significant factors in OA is your weight. Managing your weight can be very difficult, especially if you are in pain. But controlling your calories and, if possible, working towards a calorie deficit so that you might lose some weight should be a priority if you have OA.
Medication
Research shows that there is a significant inflammatory process associated with OA. Using medication to help with inflammation and pain (as guided by your GP) can be very effective.
Diet
Like with medication, some foods provide anti-inflammatory qualities. So, consider things like spinach, raspberries, avocado, sweet potato, oily fish, artichokes, turmeric and extra-virgin olive oil a key part of your diet.
Sleep
Many studies show the adverse effects of poor sleep on general wellbeing and perception of pain. So getting your 7-8 hours of sleep is essential. It helps us recover, regenerate, relax and rebuild and can easily be neglected.
Don’t be afraid to ask for help if you are struggling with joint pain. Getting early input is essential. If things are left, it reduces the options for treatment and can mean that the improvements can take longer.
The Bridge Health & Wellbeing team in Christchurch, Dorset, has a considerable amount of experience treating patients with osteoarthritis. Lead physiotherapist Paul O’Connell (MSC, BSC, HCPC, MCSP) has two decades of clinical expertise, having worked right across the UK, from North Yorkshire and London to Hampshire and Dorset. If you need help with arthritis or any other form of pain, contact their friendly team on 01202 473800 or email info@bridgehw.com for further information.