Arthritis is a common condition that affects millions of older adults, causing joint pain, stiffness, and swelling. While it’s natural to feel frustrated by these symptoms, understanding arthritis and how to manage it can significantly improve your quality of life.
What Is Arthritis?
Arthritis refers to inflammation of the joints and comes in many forms, with osteoarthritis (OA) and rheumatoid arthritis (RA) being the most common. OA occurs as cartilage in the joints wears down over time, leading to pain and stiffness. RA, on the other hand, is an autoimmune condition where the immune system attacks the joints, causing inflammation.
Why Movement Matters
It might seem counterintuitive to move when your joints hurt, but staying active is one of the best ways to manage arthritis. Movement helps keep your nervous system from becoming overly sensitive to pain and reduces those typical “aches and pains” that arise with inactivity. I’ve written more about this topic here.
When we avoid movement, the nervous system can become overly protective, and the muscles around painful joints weaken, leading to a vicious cycle:
Pain leads to less movement.
Less movement leads to more pain (and fear of movement).
Breaking this cycle requires gentle but consistent movement to reduce sensitivity and build strength.
Arthritis = A Bumpy Car Ride
A helpful analogy for arthritis is to think of it as a bumpy car ride on a pothole-filled road. The potholes represent your joints, and while we can’t repair the road completely, we can make the ride smoother by:
Improving our shock absorbers: Strengthen the muscles around your joints to better support them and reduce discomfort. Strong muscles act like upgraded shocks, absorbing impact and protecting your joints.
Improving the cushion’s seating: Adjusting the way you move can lessen the strain on your joints. This includes focusing on posture and mechanics for daily activities like standing up, sitting down, climbing stairs, and lifting objects. Proper alignment can make a significant difference in reducing pain.
Maintaining the vehicle: Consistency is key. Regular, mindful movement keeps the system running smoothly.
Mindfulness and Pain Management
Living with arthritis can be emotionally and physically taxing, but mindfulness practices can help. Techniques like deep breathing, meditation, and body scans reduce stress and pain by calming the nervous system.
More can be found on this topic in this article.
Lifestyle Tips for Managing Arthritis
Keep moving: Gradually strengthen your body through movements you can tolerate. If an exercise causes pain, approach it slowly and gently, going just to the edge of discomfort before stopping. This helps train your nervous system to become less sensitive over time.
Heat and cold therapy: Apply heat to loosen stiff joints or cold packs to reduce swelling and inflammation.
Anti-inflammatory foods: Incorporate foods like salmon, leafy greens, nuts, and berries into your diet to help manage joint inflammation.
Stay hydrated: Drinking plenty of water helps maintain joint lubrication.
Rest when needed: Listen to your body. Balance activity with rest to avoid overloading your joints, but don’t let rest become inactivity.
When to Seek Help
If arthritis pain starts interfering with your daily activities or becomes too severe, don’t hesitate to seek professional help. Physical therapists can create tailored exercises to support your joints and help reduce sensitivity, while healthcare providers can offer additional treatments like medications or joint injections.
Final Thoughts
Arthritis may be a part of your life, but it doesn’t have to define it. With small, consistent steps, you can manage your symptoms and stay active, independent, and engaged in the activities you love. Whether it’s through gentle movement, mindful practices, or seeking professional support, you have the tools to smooth the ride and live a healthier, more comfortable life.
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