A Guide to Self-Care for Arthritis: How to Self-Manage Your Symptoms

For some people, life’s a breeze, with minimal challenges and struggles. Others are not so fortunate. Alas, some people come down with diseases, chronic health conditions, and chronic pain. Some manage these conditions, while others find them debilitating. Many people live with arthritis, which is a leading cause of pain and disability worldwide.

Effectively managing your arthritis can help relieve symptoms, so you can do the activities that are important to you. This article provides an overview of arthritis, and we’ll discuss how people who suffer from it can self-manage their symptoms.

What is Arthritis?

Arthritis is the term given to the swelling and tenderness of one or more joints within your body. The primary symptoms of arthritis tend to be joint pain, stiffness, and inflammation, which will typically worsen as you get older. The most common types of arthritis are rheumatoid arthritis and osteoarthritis.

Rheumatoid arthritis is a disease where your immune system attacks your joints, beginning with the lining of joints. Osteoarthritis, on the other hand, is when your cartilage — the hard, slippery tissue matter that covers the ends of bones where they meet together to form a joint — breaks down. 

Arthritis can also have a range of causes, such as infections or other underlying diseases, like psoriasis or lupus, which can cause arthritis-like symptoms. Treatments will vary depending on the type of arthritis that you have.

The main goals of arthritis treatments are to improve your quality of life and reduce the pain associated with the symptoms. You can also perform some self-care to help you manage your symptoms. 

Risk Factors

Before we delve into self-care for arthritis, it’s worth mentioning some risk factors for this condition. There are several risk factors associated with arthritis. These include: 

• Your Biological Sex: Women, unfortunately, are much more likely than men to develop rheumatoid arthritis. Conversely, most of the people who develop gout, another type of arthritis, are men.
• Aging: The risk factors for developing arthritis and joint pain increase as you get older. 
• Previous Joint Sprain or Injury: People who have injured a joint, perhaps while playing sports or at work, are much more likely to develop arthritis in that joint eventually.
• Obesity: Being obese will put stress on your joints, particularly your knees, hips and spine. People who are obese will have a higher risk of developing arthritis, in combination with other risk factors discussed here. 
• Family History: Some types of arthritis are hereditary, so you may be more likely to develop arthritis if your grandparents, parents, or siblings have it, too. 

Diagnosing Arthritis

Suppose you think you might be developing arthritis. In that case, we must stress the importance of seeing a healthcare provider, such as your local GP or other healthcare professional with the requisite qualification from online ABSN programs or similar, to help you learn how to manage the condition.

During a physical examination, a primary care physician will check your joints for any obvious swelling, redness surrounding the joint, or warmth. They’ll also test your movement capacity and want to see how well you can move your joints without pain or discomfort. 

Furthermore, laboratory analysis of various body fluids can help healthcare providers determine the type of arthritis you may have. Fluids commonly analysed in a lab include joint fluid, blood, and urine. To obtain a sample of joint fluid for testing, a doctor will cleanse and numb the joint before inserting a needle to withdraw some fluid and send it to the lab for analysis. 

Medical imaging can also detect issues within your joints that may cause you pain. Typically, you may undergo a CT, MRI, X-ray, or ultrasound scan in order to diagnose arthritis. 

Arthritis and Joint Pain Self-Care

While a medical professional can prescribe a range of treatments, including medications, there are also some self-care practices that you can engage in to reduce your pain and the associated symptoms of arthritis. 

Physical Therapy 

You can see a professional for manual and physical therapy to help you manage your pain. 

Physical therapists, osteopaths, and chiropractors can use a variety of different manual techniques to reduce pain, including manipulation and stretching, ultrasound, laser, or interferential treatment. They can prescribe exercise programs to help you strengthen muscles and joints.

It is important that you choose a professional with your doctor’s input, and that you properly engage and take up the regime they prescribe for you. 

One technique that may help is the Alexander technique, which teaches awareness of posture and relaxation to help you manage pain. 

Diet and Weight Management

A balanced diet and a healthy lifestyle—including regular physical activity, avoiding smoking or vaping, and limiting alcohol consumption—can significantly impact arthritis management and overall health.

While no specific diet or supplement cures arthritis, some individuals find that their condition is influenced by what they eat, their weight, and their activity levels.

Key Factors:

• Maintaining a Healthy Weight: Excess weight increases strain on joints, particularly weight-bearing joints like the knees and hips. Studies indicate that every pound of weight lost reduces knee joint pressure by four pounds (Arthritis Foundation). Managing weight can also reduce the risk of developing conditions such as gout or rheumatoid arthritis.
• Eating a Balanced Diet: Consuming a nutrient-rich diet supports overall well-being. For individuals with arthritis, it can also help mitigate medication side effects and protect against conditions like heart disease, which is linked to some forms of arthritis.

Emotional and Social Well-Being

Emotional and social well-being play a crucial role in managing arthritis and joint pain. Here are a few ways to enhance mental health:

• Engage in Enjoyable Activities: Hobbies such as gardening, puzzles, reading, and cooking provide mental stimulation and stress relief.
• Stay Connected: Maintaining relationships with family, friends, and community groups can help prevent isolation. Joining clubs or online communities can foster connections with like-minded individuals.
• Give Back: Acts of kindness, from small gestures to volunteering, contribute to a sense of purpose and fulfillment.

Running and Arthritis: The Science Behind It

Contrary to the belief that running damages joints, research suggests that running can protect joint health and even reduce the risk of arthritis.

Can Running Help with Arthritis?

Yes! Studies have found that running does not cause arthritis and may even lower the risk of developing it.

• A study published in Arthritis Care & Research found that recreational runners had a lower prevalence of knee and hip arthritis (3.5%) compared to sedentary individuals (10.2%).
• Research from Medicine & Science in Sports & Exercise showed that runners exert lower peak loads on their knees compared to walkers due to shorter ground contact time.
• Running helps strengthen muscles around the joints, reducing joint instability and the risk of osteoarthritis progression.

Benefits of Running for Arthritis Management

1. Weight Management: Running burns calories and helps maintain a healthy weight, reducing stress on joints.
2. Strengthens Joints & Muscles: Stronger muscles provide better support to joints, reducing wear and tear.
3. Promotes Cartilage Health: Running stimulates the production of synovial fluid, which nourishes joint cartilage.
4. Reduces Inflammation: Moderate running has been shown to decrease inflammatory markers that contribute to arthritis.
5. Enhances Mental Well-Being: The endorphins released during running alleviate stress and improve overall mood.

How to Run Safely with Arthritis

• Start Slow: Gradually increase intensity to allow joints to adapt.
• Choose the Right Footwear: Supportive shoes absorb shock and reduce joint strain.
• Opt for Softer Surfaces: Running on grass or trails reduces impact compared to hard pavement.
• Incorporate Strength Training: Building muscle strength around joints minimizes stress and injury risk.
• Listen to Your Body: If pain persists or worsens, adjust your routine or consult a medical professional.

Taking Control of Arthritis Through Lifestyle Choices

Managing arthritis involves a combination of medical treatments and self-care practices. Physical therapy, diet, weight management, emotional well-being, and even running can play a significant role in reducing symptoms and improving joint health.

If done correctly, running can strengthen joints, reduce inflammation, and improve overall health, making it a valuable tool in arthritis management. Always consult with a healthcare professional before making significant changes to your exercise routine.

By taking proactive steps, you can continue to lead an active and fulfilling life despite arthritis.