10 Tips to Manage Osteoarthritis
Osteoarthritis, the most common form of arthritis, affects millions in the UK. It is often associated with pain, stiffness, and swelling in weight-bearing joints like the hips and knees. While it can present as gradual discomfort or recurring flare-ups, there are effective ways to manage symptoms and stay active. Here are Kristen O’Connell’s top 10 tips to help you live well with osteoarthritis.
1. Keep Moving
Staying active is crucial for managing osteoarthritis. Movement helps lubricate the joints and maintains mobility. Avoid pushing through activities that worsen your pain but don’t stop doing what you love. Low-impact exercises like cycling are excellent. Start small, perhaps with a set of chair pedals for just five minutes daily, and gradually build up your activity levels.
2. Don’t Worry About Joint Replacements
Many fear the possibility of joint replacement, but it’s essential not to panic. There’s no way to predict if or when you might need one. Surprisingly, some individuals with severe joint wear experience little to no pain. Focus on what you can do now to maintain mobility and manage discomfort rather than worrying about what might happen in the future.
3. Strengthen Key Muscles
Strengthening muscles around your affected joints can provide support and reduce the load on your bones. Target muscles like the quadriceps, calves, and glutes with low-impact exercises. Start with movements such as seated heel raises, knee extensions, and side-lying leg lifts. Listen to your body and let pain guide your progress.
4. Consider Medication When Needed
While no one wants to rely on medication, over-the-counter options like paracetamol or ibuprofen can help during flare-ups. Taking medication can allow you to remain active, which is vital for joint health. Always consult a pharmacist or healthcare professional before starting new medications.
5. Support Your Feet
The right footwear can make a world of difference. Shoes with a small heel and laces often provide excellent support and help reduce knee strain. Insoles can also be beneficial, particularly those designed to support the medial arch. Everyone’s needs are unique, so experiment to find what works best for you.
6. Stretch Regularly
Stretching can alleviate pain and improve mobility, especially in the knees. Tight calves can limit your ability to move efficiently, placing extra strain on your knees and hips. Stretch your calves by holding each stretch for about 40 seconds, repeating it 4–5 times a day. Regular stretching can enhance joint function over time.
7. Explore Acupuncture
Acupuncture is a non-invasive treatment that can provide significant pain relief. It’s an excellent option for those seeking alternatives to medication. By reducing discomfort, acupuncture can help you stay active and engage in the exercises needed to maintain healthy joints.
8. Benefit from Massage
Massage can relieve muscle pain that often accompanies osteoarthritis. Focusing on muscles like the quadriceps, hamstrings, and calves can help reduce discomfort around affected joints. Additionally, if altered movement patterns cause back pain, massage therapy can address these secondary issues.
9. Try Shockwave Therapy
Shockwave therapy is a promising option for those with knee osteoarthritis. This treatment can provide pain relief, allowing you to move more freely and engage in necessary exercises. Many of Kristen’s clients have seen excellent results from this innovative therapy.
10. Consider Hyaluronic Acid Injections
As a last resort, hyaluronic acid injections may provide relief when other methods no longer work. This natural substance is found in your joints and acts as a lubricant. The injection can offer up to nine months of pain relief, but it is invasive and comes with risks. Discuss this option thoroughly with a professional to determine if it’s right for you.
Take the First Step
Managing osteoarthritis is about finding what works best for you. From gentle exercises to therapeutic treatments, there are numerous ways to keep your joints healthy and functional. If you’d like personalised advice or a tailored exercise programme, contact Kristen O’Connell Osteopath today. Together, we’ll create a plan to help you move better, feel stronger, and live life to the fullest.