Osteoarthritis Self-Care: Ways to Manage Pain

While you cannot reverse the joint damage of osteoarthritis (OA), you can manage its symptoms with self-care. Self-care can include exercises for OA, diet changes, relaxation strategies, social support, and more.

Osteoarthritis is the most common type of arthritis.  It develops when cartilage, the flexible tissue that allows bones in a joint to glide over one another with movement, breaks down. OA causes joint pain, stiffness, and swelling.

The most commonly affected joints are the hands, hips, back, and knees. OA is a degenerative (wear-and-tear) condition that can worsen with time. Most people develop OA as older adults, but it can also develop earlier.

This article will cover reasons for self-care, physical, mental, and social self-care, and evidence-based ways to manage symptoms. 

Osteoarthritis and Self-Care: Reasons to Look After Yourself

Practicing self-care with osteoarthritis means being informed about the condition and doing what you can to manage symptoms on your own. It also involves learning ways to cope with pain and improve joint function and mood.

A first-line treatment plan for OA includes patient education, creating a self-care management plan, engaging in physical activity, and managing weight.

Research shows that increasing physical activity and reducing excess body weight have the most significant effect on OA. In addition, relaxation and coping skills can help you to feel control over your OA and improve your outlook. Also, having a support network can help you feel better emotionally and physically, reduce isolation, and manage depressive symptoms. 

Physical Osteoarthritis Self-Care

An arthritis flare-up is a sudden worsening of arthritis symptoms. An osteoarthritis flare-up can mean increased pain and stiffness, and reduced range of motion.

The most common reasons you might experience an OA flare are overactivity or trauma to a joint. Other triggers of an OA flare may include poor sleep or weight gain.

You can reduce OA flares by staying active and maintaining your weight. Light or moderate physical activity can protect the joints and strengthen the muscles and connective tissues. Physical activity can also improve mood and reduce stress. 

Physical activity can include daily activities such as housework, gardening, and walking to work and other places. If possible, add exercises to your daily routine, such as lifting weights, walking on a treadmill, taking a yoga class, or participating in aquatic therapy. These activities can improve your joint strength and flexibility. 

Any increase in physical activity can help if you are currently inactive. After that, you can gradually increase your physical activity to at least 30 minutes a day at least four times a week. Consider working with a physical therapist to develop an exercise plan and to find modifications that best manage OA symptoms.

Carrying excess body weight increases your risk for OA in your load-bearing joints (the knees, ankles, feet, and spine). Excess weight has also been linked to hand OA, which means there is a metabolic link to the condition. Therefore, achieving and maintaining a healthy weight when you have OA is essential.

If you are overweight, even a 10% weight loss can reduce knee strain and joint pain. Losing weight may also delay or prevent the need for surgery related to OA bone, cartilage, or joint damage. 

Healthy eating and exercise can help you lose weight and maintain it. If you are having trouble losing weight, talk to a healthcare provider about solutions that might help.

Osteoarthritis Self-Care for Mental Health

Living with osteoarthritis can be stressful, especially if you are experiencing high levels of pain or if the condition limits your mobility.

Symptoms of OA can come and go and worsen with time. Some days, you can do everything you need with little or no pain. On other days, the pain can be unbearable and affect your ability to do the simplest things. 

The effects of OA can cause you to feel many different emotions, including anger and sadness. You may worry about becoming disabled or not being able to work or care for yourself. These feelings and worries are expected, and most people with OA have felt them at one time or another.

Research shows that depression is one of the most common comorbidities (coexisting conditions) of OA. It can affect prognosis, quality of life, and overall disease burden.

Managing your mental health with OA can be straightforward. Ways to do so include:

• Asking loved ones for help: Don’t be afraid to let those who love you help, especially on high-pain days. If the emotional effects of OA are getting to you, find someone who you can trust to vent to.
• Find ways to manage stress: Stress can add to your pain. Try deep breathing and other relaxation therapies (like meditation and yoga) to help reduce stress and relax your mind.
• See a therapist: Talk therapy, including cognitive behavioral therapy can allow you to express concerns and fears. They can also help you learn new ways to cope with the effects of OA.
• Join an OA support group: Support groups are a great place to share concerns and fears about living with OA. They allow you to connect with and hear from others coping with similar challenges. You can find an OA support group online or in your local community. 
• Learn more about OA: The more you know about OA, the more you can focus on the things that can help you to feel better, including lifestyle changes and coping strategies. 
• Focus on the positive: Adopting a good attitude toward your health and establishing healthy habits (including diet, exercise, and quality sleep) can help you to care for yourself, manage OA challenges, and avoid or cope with stress, anxiety, and depressive feelings.

Social Self-Care for Osteoarthritis

A solid social support system can play a vital role in improving the overall health and well-being of people with osteoarthritis. Research shows that chronic disease self-management programs are most effective when social support is available.

Social support can take several forms. It could be a friend or family member who helps with child care or who allows you to vent. It could be a partner who cleans the house or makes dinner so you can rest.

Social support can also come from a support group that offers education, advice, a listening ear, or tips and tools to help you manage OA day-to-day.

OA can affect many areas of life, including relationships with family members, romantic partners, friends, and coworkers. It can also test these relationships. 

For example, the loss of a spouse’s health can create new challenges, including changes to family dynamics, management of household tasks, caring for loved ones, income, how couples communicate, and sexual intimacy.

Other family members (children, siblings, or parents) or friends may worry about you, think you are making excuses, or do not believe the extent that OA has on your life. Coworkers may resent you if you run late or leave early for medical appointments or if pain and fatigue keep you from doing certain parts of your job. 

All of these relationships require your honesty, patience, and communication. Nurture the relationships that benefit your health and well-being most. One way to do that is by spending time with friends and family. Of course, there will be times when it is hard to be social, but getting out and being with the people who care about you can help you feel better. 

Evidence-Based Staples for Osteoarthritis Management

Exercise, weight loss, and physical therapy are not the only ways to manage OA and protect joints. Additional ways to manage OA include evidence-based options, such as the following.

Assistive Devices

Assistive devices for osteoarthritis can take the stress off your joints and improve your ability to perform daily tasks.

Devices to help you manage osteoarthritis include:

• Wearing specialized insoles or footwear to help manage arthritis of the back and weight-bearing joints 
• Wearing splints or braces to align or support an inflamed joint
• Using canes or walkers to help you get around easier 
• Using household devices to help with tasks, such as jar openers, grabbing devices, and zipper pulls
• Wearing compression gloves to manage pain and swelling in the hands

An occupational therapist can help you find tools to help you protect your joints and handle everyday tasks.

Supplements 

The research on using dietary supplements to manage OA is limited. Some dietary supplements investigated include:

Dietary supplements sidestep the rigorous Food and Drug Administration (FDA) regulations that are in place for drugs, which means safety and effectiveness are not guaranteed.

If you want to use a dietary supplement to manage OA symptoms, talk to a healthcare provider first. They can advise you on the safe use of supplements, especially if you are treating other health conditions.

Alternative Therapies 

According to the Centers for Disease Control and Prevention (CDC), up to 40% of people with OA have tried an alternative therapy for OA, such as acupuncture or massage. Many of these therapies have some evidence of their effectiveness, but most only offer small benefits:

• Acupuncture: Research on acupuncture for managing OA finds it can reduce OA discomfort for some people with the condition. One 2014 review of studies found acupuncture was associated with significant reductions in pain intensity and improvements in mobility and quality of life.
• Massage therapy: A 2016 review of studies found massage therapy could help ease pain and stiffness associated with knee OA. One study reviewed recommended a weekly 60-minute massage session with a licensed massage therapist to manage OA pain. 
• Chiropractic care: Chiropractic care is a type of alternative medicine based on the idea that the body can heal itself with the help of hands-on manipulation from a trained medical provider. These manipulations can help to realign the joints and potentially offer pain relief. There has not been much research on the benefits of joint manipulation for OA. Still, one 2020 animal study found evidence that it can slow down OA progression by improving cartilage, bone, and synovial membrane (joint lining) status.

Topical Therapies

Several topical over-the-counter (OTC) creams, gels, and patches are available to manage OA joint pain. Some can reduce swelling from inflammation, while others temporarily relieve pain by distracting pain receptors in the joints. Your healthcare provider can also prescribe more potent versions of OTC topicals.

Topicals used to treat OA include:

• Nonsteroidal anti-inflammatory drugs (NSAIDs) like Voltaren (diclofenac) and ketoprofen
• Capsaicin
• Creams containing glucosamine sulfate, chondroitin sulfate, menthol, and camphor

Various studies have found evidence that topical pain relief therapies offer at least some pain relief for people with OA.

Heat and Cold Therapy

Research on heat and cold therapy for managing OA symptoms has found that both therapies effectively improve joint pain and function.

For OA heat therapy, take a warm shower or use a heating pad to reduce pain and stiffness. For cold therapy, use a commercial cold pack or homemade pack using ice cubes or a bag of frozen vegetables. Always use a protective barrier, like a towel, between your skin and the cold pack. 

Summary 

Osteoarthritis can be a debilitating condition that causes pain, stiffness, and even limited mobility. While there is no cure for the condition, there is a lot you can do to manage pain, prevent disability, and improve your quality of life.

Regular exercise is essential to keeping joints and muscles flexible and strong. Consider low-impact exercises, such as walking and swimming, to keep you moving and to manage OA symptoms. Weight management is also key.

Use assistive devices, including braces and walkers, to manage symptoms and help prevent joint damage. Managing your mental health and seeking social support is essential to your OA self-care management plan, If you find it challenging to cope with the effects of OA, consider seeking therapy.

You can manage OA symptoms with additional therapies, including acupuncture, topical therapies, joint supplements, and heat and cold. Before trying an alternative therapy for OA, consult a healthcare provider.