Arthritis: 10 Simple Tips
for Keeping Your Joint Healthy
For people who have arthritis, the word is often synonymous with pain, swelling, redness, and heat that may be caused by tissue injury or disease in the joint. With more than 100 different types of arthritis, many of them also affect the areas and structures surrounding joints, ultimately interfering with your ability to do the things that you enjoy, from cooking a meal to writing a letter or playing golf.
The number of people with arthritis is astounding. In 2005, 66 million adults in the United States, nearly one in three, had either been diagnosed with arthritis or were living with undiagnosed chronic joint pain and other symptoms.1 While the risk of some types of arthritis, such as osteoarthritis, does increase with age, more than half of those affected by all types of arthritis are younger than 65. In fact, arthritis is the leading cause of disability in Americans older than 15.2
Everyday activities can be a hassle when joints are tender and stiff. If you or a loved one has arthritis, CareFocus Companion Services can help. There are steps you can take to help protect your joints, reduce pain, and improve mobility. Exactly what those steps are will depend on the type of arthritis you have, but for most people, there are some simple things you can do to make life easier so you can prevent pain and save energy.
1. Moist Heat- Hot packs and moist/dry heating pads applied to your joints can help relieve pain, though homemade hot packs using a warm, damp towel can work just as well. In order to avoid potential burns, it is important to always test the heat source first before applying to a joint. It should feel comfortably warm, not hot.
2. Take a Bath- Soaking for 15-20 minutes in a warm bath exposes your body to warmth and will allow the weight-bearing muscles to relax.
3. Ice- Cold can have painkilling effects similar to those of heat. Using an ice pack on the joint, especially after an injury, helps to relieve pain. Ice packs should only be applied for 15–20 minutes at a time and can be reapplied hourly or as needed. You may also try coolant sprays which are available from most pharmacies. Keep in mind that cooling is a temporary pain relief measure; too much may cause muscle stiffness and painful circulatory problems.
4. Maintain a Healthy Weight- Extra weight will only increase the stress on your joints. To maintain a healthy weight, exercise regularly and eat a diet high in vegetables and lean proteins and low in saturated and trans fats. Before starting any new diet or exercise program it is important to consult your physician to make sure you’re taking the right actions.
5. Consider Supplements and Omega 3’s- Some early studies have shown that glucosamine, chondroitin sulfate, and shea triterpenes may strengthen and improve joint function.3 There is also some evidence that omega-3 fats, found in fish such as salmon, herring, sardines, and mackerel, may help to reduce inflammation. Supplements may not be right for everyone- speak to your doctor before adding them to or altering your diet for your arthritis regimen.
6. Range of Motion Exercises- The goal of this form of exercise is to increase the mobility and flexibility of your joints. These exercises can be done any time, even when your joints are painful or swollen, as long as you do them gently. The key is to know your limits. Understand the range of motion available to you and don’t push past that limit or you can end up increasing joint pain.
7. Strengthen Your Muscles- Provide aching and sore joints with more support by strengthening the muscles surrounding them. While strength exercises use resistance in order to build muscles, they should be avoided during arthritis flare-ups.
8. Aerobic Activity- Increase your endurance and overall health by building your heart and lung function through aerobic activities such as walking, swimming, and bicycling. Be careful to pick activities with low impact on your joints. If your symptoms are flaring up or aggravated, wait until they subside before doing any endurance exercises.
9. Simplify Household Chores- There are some simple things you can do around the home to help ease the burden of your household chores and minimize joint pain. In the kitchen, use electric can or jar openers and mixers. Cut down on scrubbing in the bathroom by using automatic toilet bowl cleaners and spray-on mildew remover in your showers and bathtubs. Reorganize your closets and cabinets so that those items you need most often are within easy reach.
10. Make Your Home Safe- Take steps to protect yourself from fall-related injuries in and around your home. Installing grab bars near your bathtub and placing a bathing stool in the tub or shower is a good idea for people who have joint pain in the lower extremities. For more information or recommendations on how to prevent falls, download a copy of CareFocus Companion’s easy to use Tips for Preventing Falls checklist.
Don't just suffer through or ignore joint pain- early diagnosis is key to preventing further damage to your joints. If you think you or your loved one may have some form of arthritis, take the first step to gaining a better understanding of the condition by contacting your physician today.
The information contained within this article is not meant as a substitute for professional medical or nutritional advice and consultation. When differences exist between the information here and information given to you by your healthcare provider(s), you should follow the advice of your healthcare provider(s). Any additional information or clarification needed should be sought from the Physician, Practitioner, Speech Pathologist, or Nutritionist who is familiar with the individual’s health and medical conditions.
1 http://www.aarp.org/health/conditions/articles/harvard_103_A_aarp0408.html
2 http://www.aarp.org/health/conditions/articles/harvard_103_A_aarp0408.html
3 http://www.everydayhealth.com/arthritis/arthritis-awareness.aspx
Addl sources used but not cited:
http://www.cdc.gov/arthritis/
http://www.arthritis.org
http://www.fightarthritispain.org/index.asp?L1=6&L2=28