Relieving Austrio Arthritis Pain: Effective Strategies And Tips

Osteoarthritis is a common condition that causes joint pain and stiffness. While there is no cure, there are many ways to reduce the pain and manage the condition. These include medication, exercise, weight loss, physical therapy, and lifestyle changes. Medication options range from over-the-counter painkillers such as acetaminophen and ibuprofen to steroid injections and opioid painkillers like codeine. Exercise and physical therapy can strengthen the muscles around joints, increase flexibility, and reduce pain. Losing weight can also reduce pain by relieving pressure on joints. Lifestyle changes such as applying hot and cold compresses, using joint supports, and taking nutritional supplements may also help.

How to reduce the pain of osteoarthritis

Weight loss

The benefits of weight loss can be dramatic. Losing just 10 pounds can decrease the progression of knee osteoarthritis by up to 50% and relieve up to 40 pounds of pressure from the knees. This can be achieved through a combination of diet and exercise, with studies showing that those who followed a diet and exercise program experienced the most improvement in pain and function. For example, a whole-food, plant-based diet has been shown to improve OA joint pain in as little as two weeks.

It is important to note that weight loss alone may not be sufficient to alleviate all arthritis pain, and the nature of osteoarthritis can make workouts seem inherently challenging. However, physicians recommend moderate and gentle physical activity, as well as low-impact exercises like swimming, yoga, or resistance training. Working with a physical therapist can help create a personalized physical activity plan that takes into account achy joints, age, and other factors.

Additionally, adjusting your diet can be an effective way to lose weight and ease osteoarthritis pain. Cutting dietary fat and total calories, as well as choosing inflammation-fighting foods like fish, walnuts, and olive oil, can help reduce inflammation, a common cause of osteoarthritic pain. Enlisting the help of a nutritionist, particularly one with a background in arthritis conditions, can be beneficial in achieving weight loss goals and managing arthritis symptoms.

Overall, maintaining a healthy weight is important not only for reducing arthritis pain but also for improving overall well-being. It can reduce the risk of heart disease, diabetes, and cancer, in addition to easing joint pain and improving joint function.

Exercise

OA patients should discuss exercise options with their doctors, who may recommend an evaluation by a physical therapist or other health professional. The therapist will then design a home exercise program, teach you about pain-relief methods, and advise you on how much and how often to exercise. This will depend on factors such as which joints are involved, the severity of the pain, and your fitness level.

It is recommended that adults with OA get at least 150 minutes of moderate-intensity exercise per week, which can be broken up into 10-minute chunks throughout the day. Walking, biking, swimming, tai chi, yoga, and water aerobics are all good aerobic exercises for people with osteoarthritis. Walking is particularly beneficial for arthritis patients, as it offers many health and pain reduction benefits.

To improve joint mobility, reduce stiffness, and prevent the tightening of tissues around the joint, exercises should focus on improving flexibility and strengthening the muscles around the joints. Strength training involves contracting muscles against resistance, which can be from your own body or from hand/ankle weights or resistance bands.

Hot and cold therapy

Heat and cold therapy can be used to reduce inflammation and ease the pain and stiffness that comes with arthritis. There are no universally accepted guidelines for when to use heat or cold therapy on arthritic joints, and recommendations are mixed. However, there are some general principles that can be followed.

Heat therapy can be used in the morning to loosen up joints and increase your range of motion for the day ahead. Moist heat, in particular, can help muscles relax and ease pain. It boosts blood supply to the site of pain and relieves muscle spasms. You can apply heat through a hot shower, hot water bottle, or spa therapy. Make sure the temperature is not too hot, especially if you have heart problems, and give it time to work – around 15 minutes.

Cold therapy is recommended for certain types of arthritis that cause painful inflammation flares, such as gout and pseudogout. Cold therapy can also be used after exercise to reduce muscle and joint aches and soreness. It reduces blood flow and decreases inflammation, swelling, and pain. Cold packs can be uncomfortable at first, but they can numb deep pain.

You may need to experiment with heat versus cold packs to see what works best for you. It may take a little "trial and error" to learn which therapy works best for your pain.

Medication

While there is no cure for osteoarthritis, medication can help to reduce pain and improve quality of life. Over-the-counter (OTC) pain relievers can help reduce pain and inflammation. Oral medications include acetaminophen (Tylenol) and nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin IB) and naproxen sodium (Aleve). Stronger NSAIDs are also available by prescription. However, it is important to note that NSAIDs and acetaminophen are not long-term solutions due to potential side effects. These include liver and kidney damage, gastrointestinal issues, and an increased risk of cardiovascular problems.

Topical medications, such as creams, ointments, or patches applied to the skin near the affected joints, are recommended by the ACR and AF before trying oral drugs. Topical NSAIDs include gels, such as Voltaren, and patches, such as Flector, which can be effective with fewer side effects. Other over-the-counter arthritis creams and patches include capsaicin, camphor, menthol, and lidocaine.

If OTC medications are not effective, a healthcare professional may prescribe stronger NSAIDs or recommend corticosteroid injections. Cortisone injections can relieve pain for a few weeks by reducing inflammation. However, the number of injections is generally limited to three or four per year, as the medication can worsen joint damage over time. Hyaluronic acid injections may also be used to provide cushioning in the knee, although some research suggests they are no more effective than a placebo.

Alternative therapies

While there is no cure for osteoarthritis, a treatment plan can help to ease the symptoms of pain. This may include lifestyle changes, medicines, and alternative therapies.

• Tai chi: This Chinese martial art is a safe practice that can help improve walking function and posture control in people with osteoarthritis.
• Yoga: Yoga may be helpful for improving pain, function, and stiffness in people with osteoarthritis of the knee.
• Acupuncture: This traditional Chinese form of medicine involves inserting thin needles into the body at different points. It is conditionally recommended for people with osteoarthritis of the knee, hip, and/or hand.
• Massage therapy: Massage therapy can help boost your range of motion and cut down on pain and swelling. It has been found to be superior to non-active therapies in reducing pain and improving functional outcomes.
• Heat and cold therapy: Applying hot or cold packs to the joints can help relieve osteoarthritis pain and symptoms. Hot packs can help loosen stiff joints and make movement easier, while cold packs can help reduce inflammation.

Frequently asked questions