Arthritis refers to many conditions that cause joint pain, swelling, and stiffness, and it affects adults and their daily activities. Osteoarthritis wears down cartilage over time, and rheumatoid arthritis involves the immune system attacking joint tissue. Here are some strategies to address daily symptom management at home and with your care team:
Wearing Splints and Braces
Splints and braces support joints and limit painful movement. When a joint becomes inflamed, a splint holds it in a stable, resting position. Wrist splints help with hand arthritis, and knee braces shift weight away from damaged areas. Back braces offer added support for spinal arthritis.
Some people wear splints only at night, and others use them during tasks like typing or gardening. A poor fit may cause skin irritation or muscle weakness. If needed, ask your doctor or occupational therapist to fit the device before you start using it.
Performing Low-impact Exercises
While stiff joints make movement uncomfortable, regular activity helps keep muscles strong and joints flexible. Low-impact exercises put less stress on your joints, and they suit most fitness levels. Federal health guidelines recommend 150 minutes of moderate activity per week for adults. Start with one of these options:
- Swimming or water aerobics
- Walking on flat, even surfaces
- Cycling on a stationary bike
- Trying tai chi or gentle yoga
- Practicing light resistance band training
Engaging in low-impact exercises may feel challenging at first, but their long-term benefits for joint health and overall mobility are helpful. These activities are gentle on your body, making them an ideal choice for maintaining strength and flexibility without causing strain. If you don’t know where to begin, try starting with a short, 10-minute walk and gradually build up your routine.
Adjusting Diet
No single diet cures arthritis, but certain foods may affect inflammation levels. Some patients try the Mediterranean diet because it emphasizes fish, vegetables, olive oil, and whole grains. This eating pattern contains anti-inflammatory compounds. Red bell peppers, berries, and leafy greens also supply antioxidants.
Fatty fish like salmon and sardines provide omega-3 fatty acids. Aim for two servings per week, or talk to your doctor about fish oil supplements. Some research suggests that omega-3s reduce morning stiffness in people with rheumatoid arthritis. Walnuts and flaxseed offer plant-based omega-3 sources.
If you have gout, limit foods high in purines, such as red meat and shellfish. Processed foods contain added sugar and refined flour, and these ingredients may raise inflammation markers. A food diary helps you track possible symptom triggers. Bring it to your next appointment so your doctor can review patterns.
Losing Weight
Extra body weight adds pressure to weight-bearing joints, and that pressure speeds cartilage breakdown. Each pound of body weight puts about four pounds of pressure on your knees. Even if you lose a modest amount, your knees and hips carry less load. These steps may help:
- Set a realistic exercise goal
- Replace sugary drinks with water
- Use smaller plates to control portions
- Pair diet changes with low-impact exercise
- Track your progress once a week
Get Treated for Arthritis Pain
Lifestyle changes support, but do not replace, medical care. A rheumatologist identifies your arthritis type, and that diagnosis guides your treatment options. Treatment may include medication, physical therapy, or joint injections. If joint pain limits your daily activities, schedule an appointment with a specialist today.