Daily arthritis management includes following directions from your doctor and maintaining a healthy lifestyle. Make sure you're taking medications and going to physical therapy according to your doctor's recommendations. Maintaining a diet low in calories and saturated fats and high in grains, fruits and vegetables can help slow the progress of the disease. Remember that obesity is a risk factor, so exercising, losing weight or maintaining a healthy weight is very helpful. To manage pain, hot baths, heating pads or ice packs may be helpful. Also, don't hesitate to use assistive devices like walkers or canes that can help you do your daily tasks with less pain.
Living With Arthritis
When living with arthritis, daily activities like opening doors, climbing stairs and even getting out of bed can be difficult and painful due to joint inflammation. Exercise reduces pain and disability, partly because it stimulates the production of synovial fluid that lubricates the joints. Regular daily exercise also helps maintain a healthy weight and improve overall muscle tone and balance, both which lessen strain on the joints.
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HealthyWomen answeredTo deal with fatigue caused by arthritis, try the following:- Get extra rest by taking breaks or naps during the day and allowing time for a full night's sleep.
- See your healthcare provider if you have trouble sleeping.
- Prioritize your activities and do the most important ones first, when you have the most energy.
- Pace yourself and don't overdo.
- Set a time limit on shopping, and watch for places you can stop to get off your feet.
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National Academy of Sports Medicine answeredThe following stretches should be very effective for you to perform-hip flexor (standing), inner thigh (seated) and calf complex. With each stretch is important to hold the stretch for 30 seconds and repeat. Also, with any stretch you perform use caution and stretch only within a range of motion that is always pain free.
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Dole Food Company answeredSee All 2 AnswersA diet high in fruits helps protect the joints in a variety of ways, supplying nutrients like vitamin C, which is needed for calcium and iron absorption, collagen formation and protection against free-radical damage. The high fiber, water and other nutrient content in plant-based foods also help with weight management, making it easier to avoid obesity, which places unhealthy stress on vulnerable joints. And Harvard researchers have found a link between low fruit consumption and the higher risk of rheumatoid arthritis.
Certain fruits and vegetables also supply particular nutrients with more targeted joint benefits. For example:
- Pineapple is the only natural source of bromelain, an enzyme that acts as a cleanup crew, digesting dead protein cells in the case of injury or run-of-the-mill microtears that are part of the muscle-building process. Research suggests that the bromelain in pineapples can also help reduce inflammation and relieve muscle soreness.
- Cherries are a top source of anthocyanins, thought to reduce inflammation and lower blood levels of uric acid, which can crystallize and accumulate in the joints, causing the type of pain along the lines of that associated with gout attacks.
- Butternut squash is rich in beta-cryptoxanthin, a provitamin A carotenoid. In a study in the American Journal of Clinical Nutrition, subjects with the highest intake of fruit and vegetables containing beta-cryptoxanthin reduced their risk of developing polyarthritis by 50 percent. Other beta-cryptoxanthin sources include oranges, pumpkins, tangerines and papayas.
- One large red bell pepper can supply 340 percent of your daily vitamin C—and high vitamin C intakes have shown promise in reducing later risk of osteoarthritis of the knee. For 10 years, Australian researchers tracked the diets of 293 healthy adults and then used MRIs to test for osteoarthritic markers. The results showed that those adults with the highest fruit and vitamin C intakes were least likely to develop the kind of bone abnormalities that indicate incipient arthritis of the knees.
- When broccoli and other cruciferous veggies are eaten, they release a compound called sulforaphane that triggers the body’s own antioxidant defenses. Research suggests that this process may block the COX-2 enzymes which cause inflammation. Broccoli sprouts are one of the most potent sources of these compounds. Other sources include cabbage, cauliflower and Brussels sprouts.
- Kale holds the line against osteoarthritis due to its high-calcium content, which helps slow bone loss. Other sources include nonfat dairy products, collard greens, soybeans and arugula.
- Portobello mushrooms are a top vitamin D source, supplying 100 percent of daily requirements in just 3 ounces (85 grams). Other vitamin D sources include oysters, sardines and fortified nonfat milk.
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National Academy of Sports Medicine answeredSee All 2 Answers
A floor bridge, plank, single-leg balance, ball squat, and small box step-up are all great for you. These exercises help to strengthen your core (abdominals and low back muscles) and/or gluteals (butt muscles). These exercises are low impact, and low-impact exercises are typically safer for your joints. In addition to these exercises, try to stay relatively active (such as going for short walks) and avoid extended periods of inactivity (sitting). Staying active helps your joints stay strong and pliable. Too much sitting can stiffen your joints and increase arthritis pain.
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See All 3 AnswersSports, specifically running, have not been shown to cause osteoarthritis. Running, however, can cause joint injury, which can lead to arthritic changes. More active and athletic people tend to tolerate the changes of arthritis better. Other lower impact activities can be done to maintain the flexibility and strength that help maintain cartilage surfaces, including swimming, bicycling and weight lifting. Running may lead to a slight increase in osteoarthritis.
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National Academy of Sports Medicine answered
There are several safe and comfortable exercises for individuals who suffer from arthritis. Water-based exercises help alleviate pressure on the knees and offer a good amount of resistance and cardiorespiratory conditioning. If water is not an ideal solution for you, try lower impact exercises using low to moderate weight and continuous support for your knees like ball squats and ball bridges. To strengthen your hips and alleviate pressure on your knees side-to-side tube walking is a good alternative. These exercises, if done correctly, place minimal stress on the knees and will help strengthen your hips and legs. When performing any of these exercises, make sure your knee stays in line with your toes during the movement.
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National Academy of Sports Medicine answeredSee All 2 Answers
First and foremost you should always follow physical activity recommendations set by your treating physician. Joint motion and pressure across the joints helps nourish cartilage. Aquatic exercises are great for arthritis. The water reduces pressure on the joints and soothes pain. Bicycling and light resistance training exercises are also great for arthritis. You should avoid exercises that cause joints to move in to painful ranges of motion.
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National Academy of Sports Medicine answeredSee All 2 Answers
The rebounder is a small trampoline that was designed to be utilized as a low impact piece of exercise equipment. For people with moderate to severe arthritis of the knee the rebounder can allow you to work out while minimizing the impact to the knee and decreasing symptoms and pain from working out. It’s important, however, to continue to engage in weight bearing or load bearing activities such as walking and weight training to ensure proper bone health and to decrease your risk of developing osteoporosis.