Managing Arthritis Pain

Diane has had osteoarthritis for about twenty years. When she was still working, it was difficult to stay physically active since she was often sitting at a desk. Thankfully, enough of life’s demands kept her moving, which slowed the potentially disabling progression of the condition. Once retired, Diane knew she couldn’t slow down—she’s seen friends limit their physical activity for fear of making things worse, but then discover that they’re losing their mobility. As she tells her doctor, Diane adheres to a strict policy of use it or lose it!

Arthritis is the swelling of one or more joints and it can affect people of all ages, although it is commonly associated with aging. There are more than 100 types of arthritis, which include rheumatoid arthritis, osteoarthritis, and gout.

All forms of arthritis result in painful inflammation and stiffness in joints, which can limit mobility. When arthritis is not treated, joints can be permanently damaged or altered.

Although the most common symptom is joint pain, some forms of arthritis can affect other parts of the body, including the heart, lungs, and kidneys.

Talk to the Doctor about Arthritis

Arthritis is diagnosed by reviewing a patient’s symptoms, conducting a physical exam, taking x-rays, and doing bloodwork. Other tests may be necessary depending on the type of arthritis.

It may be beneficial to see a rheumatologist, a doctor who specializes in treating arthritis. Treatments vary depending on the type of arthritis and every case is unique. While lifestyle changes are likely beneficial in most cases, this might be supplemented by medications that can generally be divided into two categories: symptom management and disease management.

Arthritis Management Strategies

There is no cure for arthritis and the pain can drastically impact one’s quality of life. However, there are many ways to manage pain. Either as an alternative to or in addition to prescribed medications, it is worth learning more about various strategies.

Diet

Eating a well-balanced diet can help manage or reduce weight—this is important because excess weight can place additional stress on joints. There are also some foods that can cause inflammation. The effect of foods can differ drastically for individuals so it is worth discussing this with a doctor or nutritionist.

Temperature Therapy

People suffering from arthritis can often find some relief with heat and cold therapy. Ice packs can be used if joints are hot and swollen to reduce inflammation, swelling, and pain. Heat therapy can help relax muscles and improve circulation. It is important to always place a cloth between the skin and the heat or cold treatment.

Mindfulness and Meditation

Science has shown that our brains can help control our experience of pain. There are apps and other resources on the internet that can be used at home, but it may be worthwhile to try a meditation class or mindfulness-based pain reduction course—these are often taught in healthcare facilities. Research has proven that meditation, distraction, visualization, and cognitive behavioral therapy can play a major role in reducing the intensity of pain.

Assistive Devices

There are many practical tools, mobility aids, technologies, and medical devices that can make the activities of daily life easier and minimize stress on joints. There are also physical joint protection techniques that can be employed to ensure that awkward positions do not add to the strain on joints.

Physical Activity

Being overweight or obese can place additional stress on joints so it is important to manage one’s weight when dealing with arthritis. However, many people avoid exercise since they are worried, it might make the pain worse. Even though it can be difficult, regular physical activity can help retrain the brain to experience pain less intensely.

Furthermore, exercise can cause the release of endorphin hormones that reduce stress and pain as well as hormones, such as serotonin, that increase a sense of happiness and well-being. In addition to the hormonal response, physical activity can improve range of motion, strength, sleep, and energy—all of which can play a role in how one experiences pain.

It is also important to note that when one avoids activities they believe may lead to pain, they can reinforce the perception in the brain that the activity is dangerous and leads to pain. However, consistent safe physical activity can contribute to retraining the brain.

When implementing a new exercise regimen, it is important to discuss it with a healthcare professional, such as a doctor or a physiotherapist, to ensure that it is safe and meets unique requirements. Regardless of the form of exercise, it is important to begin slowly and pace oneself and always remember to warm up before and cool down after.

The key to maintaining good exercise habits is to enjoy them! It is important to choose fun activities and it may be helpful to exercise with a friend.

After consulting with her doctor—who loves Diane’s use it or lose it philosophy—she realized that she actually had to increase her physical activity to protect her health. She now swims three times a week and does weight training. Diane has been surprised that her body responds differently to walking on the ground versus walking on a treadmill—she can use the gym machine for half an hour, but while walking on a recent vacation, she learned that she had to find somewhere to sit every ten minutes. Diane’s grateful she tried out different ways to exercise—if she had relied on walks in her neighborhood rather than testing out the treadmill at her gym, she wouldn’t be nearly as strong.