It is likely that we all know someone with osteoarthritis. As we get older our bodies suffer from wear and tear. After seventy years you would expect a door hinge to become stiff and worn. Something similar happens to our joints.
The cartilage between the bones of a joint becomes stiffer and thinner meaning that the bones grate rather than glide. Sometimes the bone responds to damage by producing an extra spur making knuckles knobly.
Osteoarthritis is different from rheumatoid arthritis which is more systematic and causes inflammation It can affect one joint or several joints, typically knees, hips or fingers. It can follow a series of injuries for example kicks from playing football or a broken bone especially if the break was near the joint. Women are more likely to be affected than men. Genetics may also play a role.
The good news is that there are effective treatments for example joint replacement for the more serious cases.
Tips for managing osteoarthritis at home
Pain
Pain is unfortunately one of the most ubiquitous and troubling symptoms of osteoarthritis. It can often stop people undertaking activities that they enjoy. Some people are afraid to take painkillers for fear that by masking the pain they will do too much or the wrong sort of exercise and make the problem worse. This can lead to a vicious cycle where inactivity makes their muscles weaker and falls more likely.
I am not a pharmacist, so I am unable to advise on types of pain relief. If pain is stopping you from doing your normal activities that you enjoy you should ask your G.P. or pharmacist for help. Avoiding activities like golf or gardening is likely to cause more damage over time and could affect your mental health.
Using a hot water bottle or wheat pack on the affected joint before and after exercise can help by boosting your circulation and relaxing your muscles. Using an ice pack for five minutes after exercise will help numb the affected area.
Walking aids
You can try to take some weight off the affected joint by using a walking stick or hiking poles. It is better to try to maintain a normal gait than limp.
If osteoarthritis affects your hands, it is worth considering aids such as cutlery with thicker handles.
Try to lose weight
If you are overweight, it will put extra pressure on your joints. Even a small amount of weight loss will help.
Wear the right shoes
If you have osteoarthritis in your knees or hips you should wear supportive footwear either trainers or walking shoes that support your ankles.
Pace yourself
It is not a good idea to decorate a room over a weekend if it means you need to spend the rest of the week resting on the sofa. It is much better to aim for a little bit of activity every day.
Exercise
Versus Arthritis has a lot of advice on suitable exercises to maintain a range of movement in the joints. Swimming, walking and cycling are all recommended. You can do gentle exercises to improve strength with a resistance band or light weights.
Lets move with Leon is a very good series of videos which have been produced especially for people with arthritis. Most of the exercises can be done seated or standing.
