Top Ten Tips for Osteoarthritis
If you've not already read my previous post explaining osteoarthritis, please take a quick look here.
Now you're up to speed, here are my top ten tips for managing osteoarthritis!
1. Strengthening Exercises
One of the key parts of reducing pain associated with osteoarthritis is strengthening the muscles that surround the affected joint. This can help improve your mobility and allow you to be more active. I recommend seeing an osteopath or physiotherapist for a personalised plan that allows you to start slowly and build the intensity as your strength improves.
2. Movement is Medicine.
Pain can cause you to rest your joints and be unsure of how much exercise you can do. Unfortunately resting lots can cause more stiffness and pain in the joints and weaken the surrounding muscles.
I recommend incorporating more movement throughout the day and gentle exercises little and often. This allows you to pace yourself and gradually build up the intensity over time, helping to avoid a flare up of pain.
3. Hydrotherapy
Exercising in water can be more comfortable and allow you to build the strength in the muscles surrounding the joints, as well as the flexibility in your joints. Ask your GP about referring to a local pool for hydrotherapy or look for gentle aqua aerobics classes at your local leisure centre.
4. Understand Flares
It's natural for pain and stiffness associated with arthritis to fluctuate over time. It's important to remember that the painful episodes will pass and it does not mean there is progressive joint injury. Sometimes it can be helpful to keep a note of activities and when flares occur, so you can spot if something in particular triggers a flare. The aim would then be to look at ways to adapt the activity to prevent the flare occurring, rather than stopping the activity altogether.
5. Consider Diet Changes
There is no evidence for diet changes preventing osteoarthritis or helping reduce the symptoms. However, there is anecdotal evidence suggesting changes can help. I recommend speaking to a qualified nutritionist before making any major changes. One of the most recommended diets for general health is the Mediterranean diet and this can be helpful in maintaining a health weight. Obviously for osteoarthritis in the spine, hips, knees or feet, a healthier weight will put less pressure on the joints and help reduce the pain.
6. Supplements
The most common supplements people ask me about are glucosamine and chondroitin. I always advise patients to discuss this with their GP or pharmacist for an individual approach. However, I thought it may be useful to share in this post that the latest research suggests that glucosamine may reduce pain and improve physical function in people with osteoarthritis. It is also unlikely to have any side effects. However, it's something you should discuss with your GP, especially if you are taking any medication or other supplements.
7. Understand Pain
Hopefully reading my previous blog will have helped explain exactly what happens with osteoarthritis and why pain can fluctuate. Understanding that pain is normal and will settle back down can be helpful to know during a flare. It gives you comfort that it will pass.
8. Osteopathy
Osteopathy consultations give you a chance to discuss the symptoms you experience and how they impact your life. Your osteopath will then do a physical examination to check the movement and strength of your joints. Together you can form a plan to help manage your symptoms long-term and create a personalised exercise plan as detailed above.
Manual therapy, such as osteopathy, will not change the osteoarthritic changes in a joint, but some people find that treatment can be helpful to relax their muscles, loosen their joints and help reduce the pain - this can make it easier to start a new exercise regime with more confidence and less fear.
I'm registered as an Associated Practitioner with Arthritis Action. Members of the charity can receive two free sessions with me to discuss their arthritis, create a personalised plan to help self-manage their symptoms and receive some osteopathic treatment if required. For more information, visit the Arthritis Action website.
9. Arthritis Action Support Groups
Speaking to other people with the same condition can be really helpful. Everyone has different tips and tricks they learn over time to help their osteoarthritis, so it's great to share with others. Arthritis Action have support groups across the UK and you can find your nearest here.
10. Occupational Therapy
Occupational Therapists are fantastic Allied Health Professionals who work with people to help them return to activities they have been finding difficult. They can recommend devices to help with activities, but also refer on to other organisations who can be helpful. Your GP can refer you to an Occupational Therapist on the NHS or you can visit one privately.
I hope that's given you some ideas on how to manage your osteoarthritis. If you have any tips or tricks that I haven't mentioned, please share them in the comments below. As always, if you have any questions, please get in touch!
About Zoë:
Zoë Clark is a registered osteopath who trained at the British College of Osteopathic Medicine, London.
Now you're up to speed, here are my top ten tips for managing osteoarthritis!
1. Strengthening Exercises
One of the key parts of reducing pain associated with osteoarthritis is strengthening the muscles that surround the affected joint. This can help improve your mobility and allow you to be more active. I recommend seeing an osteopath or physiotherapist for a personalised plan that allows you to start slowly and build the intensity as your strength improves.
2. Movement is Medicine.
Pain can cause you to rest your joints and be unsure of how much exercise you can do. Unfortunately resting lots can cause more stiffness and pain in the joints and weaken the surrounding muscles.
I recommend incorporating more movement throughout the day and gentle exercises little and often. This allows you to pace yourself and gradually build up the intensity over time, helping to avoid a flare up of pain.
3. Hydrotherapy
Exercising in water can be more comfortable and allow you to build the strength in the muscles surrounding the joints, as well as the flexibility in your joints. Ask your GP about referring to a local pool for hydrotherapy or look for gentle aqua aerobics classes at your local leisure centre.
4. Understand Flares
It's natural for pain and stiffness associated with arthritis to fluctuate over time. It's important to remember that the painful episodes will pass and it does not mean there is progressive joint injury. Sometimes it can be helpful to keep a note of activities and when flares occur, so you can spot if something in particular triggers a flare. The aim would then be to look at ways to adapt the activity to prevent the flare occurring, rather than stopping the activity altogether.
5. Consider Diet Changes
There is no evidence for diet changes preventing osteoarthritis or helping reduce the symptoms. However, there is anecdotal evidence suggesting changes can help. I recommend speaking to a qualified nutritionist before making any major changes. One of the most recommended diets for general health is the Mediterranean diet and this can be helpful in maintaining a health weight. Obviously for osteoarthritis in the spine, hips, knees or feet, a healthier weight will put less pressure on the joints and help reduce the pain.
6. Supplements
The most common supplements people ask me about are glucosamine and chondroitin. I always advise patients to discuss this with their GP or pharmacist for an individual approach. However, I thought it may be useful to share in this post that the latest research suggests that glucosamine may reduce pain and improve physical function in people with osteoarthritis. It is also unlikely to have any side effects. However, it's something you should discuss with your GP, especially if you are taking any medication or other supplements.
7. Understand Pain
Hopefully reading my previous blog will have helped explain exactly what happens with osteoarthritis and why pain can fluctuate. Understanding that pain is normal and will settle back down can be helpful to know during a flare. It gives you comfort that it will pass.
8. Osteopathy
Osteopathy consultations give you a chance to discuss the symptoms you experience and how they impact your life. Your osteopath will then do a physical examination to check the movement and strength of your joints. Together you can form a plan to help manage your symptoms long-term and create a personalised exercise plan as detailed above.
Manual therapy, such as osteopathy, will not change the osteoarthritic changes in a joint, but some people find that treatment can be helpful to relax their muscles, loosen their joints and help reduce the pain - this can make it easier to start a new exercise regime with more confidence and less fear.
I'm registered as an Associated Practitioner with Arthritis Action. Members of the charity can receive two free sessions with me to discuss their arthritis, create a personalised plan to help self-manage their symptoms and receive some osteopathic treatment if required. For more information, visit the Arthritis Action website.
9. Arthritis Action Support Groups
Speaking to other people with the same condition can be really helpful. Everyone has different tips and tricks they learn over time to help their osteoarthritis, so it's great to share with others. Arthritis Action have support groups across the UK and you can find your nearest here.
10. Occupational Therapy
Occupational Therapists are fantastic Allied Health Professionals who work with people to help them return to activities they have been finding difficult. They can recommend devices to help with activities, but also refer on to other organisations who can be helpful. Your GP can refer you to an Occupational Therapist on the NHS or you can visit one privately.
I hope that's given you some ideas on how to manage your osteoarthritis. If you have any tips or tricks that I haven't mentioned, please share them in the comments below. As always, if you have any questions, please get in touch!
Practicing at: Howe Osteopaths, near Norwich (01508 558373)
& The Space, Burston, near Diss (07543 557746)
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