Professional Tips: Finding Relief from Osteoarthritis:
- T Benton
- Feb 21
- 13 min read
Updated: Mar 31
Osteoarthritis affects millions globally, causing joint pain and stiffness, making everyday tasks difficult. As the cartilage wears down, many people find simple activities like climbing stairs or walking can become daunting. You should always consult your doctor when experiencing bone and joint pain so they can determine the cause and form the best relief plan for you. Fortunately, you can find tangible relief through practical strategies and lifestyle changes. This post outlines effective ways to manage osteoarthritis symptoms and improve your quality of life.
Understanding Osteoarthritis
Osteoarthritis (abbreviated as OA), often referred to as "wear and tear" arthritis, is recognized as the most prevalent form of arthritis, primarily affecting weight-bearing joints such as the knees, hips, and spine. "CDC estimates that 1 in 5 (or 53.2 million) US adults have some form of arthritis. While there are estimated to be more than 100 types of arthritis, osteoarthritis (OA) is the most common form of arthritis, affecting 32.5 million US adults." (Osteoarthritis Action Alliance, 2025).
This degenerative joint disease is characterized by the gradual breakdown of cartilage, the protective tissue at the ends of bones that facilitates smooth movement within the joints. According to various studies, osteoarthritis can affect any joint, but it most commonly targets the hands, knees, hips, lower back, and neck, leading to a wide range of symptoms that can severely affect an individual's quality of life.
The signs and symptoms of osteoarthritis typically manifest more frequently in individuals over 50, as the likelihood of developing this condition increases with age due to cumulative wear on the joints over time.
However, it is essential to note that osteoarthritis is not solely an ailment of the elderly; it can also affect much younger individuals, particularly those who have experienced prior joint injuries. For instance, athletes or active individuals may find themselves more susceptible to OA after sustaining injuries such as a torn anterior cruciate ligament (ACL) or meniscus tear, which can accelerate the degenerative process within the affected joint.
For me personally, being an avid runner in my youth, tears in the meniscus of both of my knees attributed to me having osteoarthritis of the knees.
Osteoarthritis often develops slowly, with symptoms gradually intensifying over time. People may initially experience mild discomfort or stiffness in the affected joints, which can progress to more severe pain, swelling, and decreased range of motion. This progression can be exacerbated by factors such as obesity, which places additional stress on weight-bearing joints, and certain genetic predispositions that may increase an individual's risk of developing OA.
While many older adults may develop osteoarthritis as a natural part of aging, it is crucial to understand that not all seniors will experience this condition, indicating that it is not strictly age-specific. Lifestyle choices, physical activity levels, and overall joint health play significant roles in the development and progression of osteoarthritis.
Early diagnosis and intervention can be vital in managing symptoms and maintaining joint function, underscoring the importance of awareness and education regarding this common yet often misunderstood form of arthritis.
While there is no "cure" for OA, there are plenty of techniques to reduce pain and remain active with Osteoarthritis. This understanding can empower you to make informed decisions about treatment options. Your first step is always to consult your doctor so they can determine the extent of the damage and provide physical therapy or other options to help you live your best life with osteoarthritis.
Effective Pain Management Techniques
Managing pain effectively is crucial for living well with osteoarthritis. Here are some strategies that you may find helpful:
Over-the-Counter (OTC) Medications:
First and foremost, always consult your doctor before taking any new medications.
Non-steroidal anti-inflammatory drugs (NSAIDs) such as Ibuprofen and Naproxen are widely recognized and utilized for their effectiveness in alleviating pain and minimizing inflammation. As a result, NSAIDs are frequently prescribed or recommended for various conditions, including arthritis, muscle pain, menstrual cramps, and other inflammatory disorders.
However, it is essential to remember that while these drugs can provide significant relief, they are not without potential side effects, which may include gastrointestinal issues, cardiovascular risks, and kidney problems, mainly when used over an extended period or at high doses.
Before initiating any medication regimen, it is imperative to consult a healthcare professional. This step is crucial to ensure the safety and appropriateness of the chosen medication for your specific health situation. For instance, individuals with certain pre-existing conditions or those taking particular medications may need to avoid NSAIDs altogether or consider alternative therapies.
Supplements:
In addition to traditional NSAIDs, various supplements have gained attention for their potential to alleviate some of the pain associated with osteoarthritis and other inflammatory conditions.
Common supplements that may be beneficial include glucosamine, chondroitin sulfate, omega-3 fatty acids, and turmeric (curcumin). These supplements support joint health and reduce inflammation through different mechanisms. However, the effectiveness of these supplements can vary significantly from person to person, and scientific evidence supporting their use is mixed. Therefore, it is again advisable to consult your doctor before incorporating any new supplements into your pain relief program.
For more information on supplements for joint pain, you can find my article on supplements here: https://www.blissful-health.org/post/the-untapped-potential-uncovering-the-best-supplements-for-managing-joint-pain
I will also include several pain management links in the links sections at the end of this article.
Ultimately, developing a comprehensive pain relief program may involve a combination of medications, supplements, physical therapy, lifestyle modifications, and possibly alternative treatments such as acupuncture or massage therapy. By working closely with your healthcare provider, you can create a tailored approach that addresses your pain and enhances your overall quality of life.
Topical Treatments:
Topical analgesics, such as creams and gels containing capsaicin or menthol, can offer relief exactly where needed. Applying these treatments directly to the painful area can help minimize feeling discomfort during daily activities. As with any new pain medications, including topical treatments, consult your doctor before using them to determine if they would be right for you.
In my journey to find pain relief for my knees, I tried many different creams and lotions. I found two brands particularly helpful in easing my pain and muscle cramps. Sombra is a brand I highly recommend. Sombra comes in a rub-on or roll-on formula and works very well to ease my knee pain and diabetic neuropathy in my feet. Here is a link to their website. https://www.sombrausa.com/ You may also find Sombra in other places, such as Amazon.
I have had great success with all formulas of Sombra, so speak with your doctor to see if it is something you could try.
Regarding muscle cramps, Theraworx has been excellent for me at stopping muscle cramps quickly and effectively. I tend to get feet and leg cramps at night due to Type 2 diabetes, and Theraworx products stop the cramping almost as soon as I put it on. Theraworx has several different products, including ointments, roll-ons and spray foam. Each one has worked excellently to stop my leg cramps.
I usually purchase my Theraworx products from Amazon but again, you can find them on their website here: https://theraworx.com/ or other places on the web.
These products may not work as well for you as they have for me, but they are worth a try. There are many options for topical pain relief, so I suggest speaking with your doctor and asking them for recommendations.
3. Physical Therapy
Physical therapy can yield significant benefits for osteoarthritis sufferers. A physical therapist can create a personalized exercise program to improve flexibility and strengthen the muscles around the affected joints. In one study, patients who engaged in physical therapy experienced a significant reduction in pain in a few short months.
"In some instances, physical therapy may help reduce the amount of medication people take to manage pain. Physical therapy may work as effectively or more so than common medications used to treat arthritis, such as steroids." (De Pietro, 2023). This alone may make physical therapy well worth a try.
Typical exercises a Physical Therapist may recommend might include exercise bands, strength training, resistance training, and stretching. The goal of a Physical Therapist is to design a therapy plan around each individual based on their abilities and unique needs. Please see the links at the end of this article for more information about physical therapy and other options.
Lifestyle and Dietary Changes
Making specific lifestyle adjustments can dramatically improve the management of osteoarthritis. Consider these options:
Maintain a Healthy Weight
Carrying excess weight adds additional pressure to joints, leading to various health issues and discomfort. This added weight can result in increased wear and tear on the cartilage that cushions the joints, particularly in weight-bearing areas such as the knees, hips, and lower back.
As a result, individuals may experience heightened pain, stiffness, and reduced mobility, significantly impacting their quality of life. However, there is good news: losing 5-10% of your body weight can significantly reduce pain and increase mobility in these affected weight-bearing joints. This percentage might seem small, but the effects can be profound and life-altering.
A healthier weight can improve overall health, including better cardiovascular function, enhanced metabolic rates, and a lower risk of chronic diseases such as diabetes and hypertension. The positive effects of weight loss can create a virtuous cycle where increased mobility encourages more physical activity, leading to further weight loss and improved joint health. Therefore, even modest weight loss can serve as a catalyst for significant improvements in both physical health and overall well-being.
Stay Active
Staying physically active is crucial for maintaining overall health and well-being, especially as we age or face various physical challenges. Engaging in low-impact exercises offers a variety of benefits, particularly for individuals who may experience joint pain or have mobility issues.
Activities like swimming, stationary cycling, gentle forms of movement like yoga, or simply walking can effectively maintain joint mobility while minimizing the risk of injury or additional joint stress. These exercises are designed to be easy on the body, providing a safe way to stay fit without overexerting oneself.
Always speak to your healthcare provider before beginning a new exercise program. They will help you discover the safest and most effective exercises for you.
Regular movement helps keep joints lubricated and plays a significant role in maintaining muscle strength and flexibility. This is particularly important because strong muscles support and stabilize the joints, reducing the likelihood of injury and enhancing overall functional ability.
By committing to a consistent exercise regimen, you can enjoy the myriad benefits of staying active, leading to a healthier and more fulfilling lifestyle.
An Anti-Inflammatory Diet
Photo courtesy of Nicola Barts
A well-balanced diet rich in anti-inflammatory foods can significantly help alleviate osteoarthritis symptoms and improve overall joint health. Incorporate the following elements into your daily meals:
Fruits and Vegetables
Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that play a crucial role in reducing inflammation. Berries, such as blueberries, strawberries, and raspberries, are particularly beneficial due to their high levels of antioxidants known as flavonoids. Leafy greens, including spinach, kale, and Swiss chard, are also excellent choices as they contain vitamins C and K, which are vital for maintaining joint health and reducing inflammation.
Healthy Fats
Incorporate healthy fats into your diet, such as those found in olive oil, avocados, and nuts. Olive oil, especially extra virgin, contains oleocanthal, a compound that has been shown to have anti-inflammatory properties similar to those of ibuprofen. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, are another important component, as they can help reduce joint stiffness and pain associated with osteoarthritis.
Whole Grains
Opt for whole grains instead of refined grains to enhance your diet. Whole grains like quinoa, brown rice, and whole wheat bread are rich in fiber, which can help lower levels of C-reactive protein (CRP), a marker of inflammation in the body. The fiber found in these grains also promotes digestive health, which is essential for overall well-being.
Legumes and Beans
Legumes and beans are excellent sources of plant-based protein and fiber, making them a great addition to an anti-inflammatory diet. Foods such as lentils, chickpeas, and black beans not only provide essential nutrients but also help maintain a healthy weight, which is crucial for reducing stress on the joints. Additionally, they are rich in antioxidants, which can further combat inflammation.
Herbs and Spices
Incorporate various herbs and spices known for their anti-inflammatory properties into your meals. Turmeric, for instance, contains curcumin, a powerful compound that has been extensively studied for its ability to reduce inflammation and pain. Ginger is another excellent option, as it has been shown to alleviate pain and improve joint function. Adding these ingredients to your cooking can enhance flavor while also providing health benefits.
Hydration
Staying well-hydrated is essential for maintaining healthy joints. Water helps lubricate the joints and can aid in reducing stiffness. Aim to drink plenty of water throughout the day, and consider incorporating herbal teas, which can also provide additional anti-inflammatory benefits. Green tea, for example, is rich in polyphenols that have been shown to reduce inflammation and slow the progression of osteoarthritis.
Limit Processed Foods
To maximize the benefits of an anti-inflammatory diet, it is important to limit the intake of processed foods, which often contain unhealthy fats, sugars, and additives that can exacerbate inflammation. Instead, focus on whole, unprocessed foods that nourish the body and support joint health.
By thoughtfully incorporating these anti-inflammatory foods into your diet, you can create a comprehensive approach to managing osteoarthritis symptoms, potentially leading to improved mobility and a better quality of life.
Alternative Therapies
Alongside conventional treatments, alternative therapies can provide additional relief for some patients. Here are a couple of methods:
Acupuncture
Acupuncture is a traditional Chinese medicine practice that can effectively manage pain by stimulating specific points on the body by inserting thin, sterile needles. This ancient technique is based on the belief that energy, or "Qi," flows through pathways in the body known as meridians.
By targeting specific acupuncture points, practitioners aim to restore balance and promote the body’s natural healing processes. Many patients report significant reductions in pain levels and increased mobility following their acupuncture treatments, which can be particularly beneficial for those suffering from chronic pain conditions such as arthritis, migraines, and lower back pain.
Moreover, the holistic nature of acupuncture extends beyond just physical pain management. Patients often report improvements in mental health, including reductions in anxiety and stress levels, which can be intertwined with chronic pain conditions. This dual benefit highlights the comprehensive approach of acupuncture, addressing both the mind and body.
Overall, the growing body of evidence and patient testimonials underscores acupuncture's role as a valuable tool in pain management and overall wellness, making it an increasingly popular choice among those seeking alternative therapies.
Massage Therapy
Gentle massage is a therapeutic practice that significantly reduces muscle tension, which often accumulates due to stress, poor posture, or physical activity.
Massage techniques stimulate blood flow by applying gentle pressure to the muscles, enhancing circulation around the joints. This improved circulation is crucial as it helps deliver essential nutrients and oxygen to the tissues while facilitating the removal of metabolic waste products.
Over time, regular massages can significantly lessen the discomfort associated with muscle tightness and stiffness, leading to greater mobility and flexibility.
Individuals who incorporate regular massage into their self-care routines often report enhanced overall well-being, including better sleep patterns, improved mood, and a better ability to manage daily stressors. The cumulative effects of these benefits make gentle massage a valuable practice for those seeking to improve their quality of life.
Again, consult your doctor to determine if acupuncture or massage therapy can help.
Mindfulness and Mental Health
Living with chronic pain takes a toll on mental health. The constant pain can wear you down both physically and mentally, resulting in exhaustion, feeling hopeless, and even depression. Here are a couple of ways to manage both mental well-being and physical pain:
1. Mindfulness and Meditation
Mindfulness practices can significantly reduce stress. Techniques such as meditation teach individuals to stay present, which helps in managing chronic pain. Regularly engaging in these activities can promote a positive outlook and reduce anxiety. There are many different forms of mediation available. I have included some informational links at the end of this article. You may also find inexpensive or free apps in your Android or iPhone store. Try practicing several different forms of meditation to determine what works best for you. Mindfulness and meditation are great ways to help manage pain and engage in self-care.
2. Support Groups
Connecting with others facing similar challenges through support groups can offer emotional relief. Sharing experiences and coping strategies validates feelings and empowers individuals to cope better. There are many online support groups for those with Osteoarthritis. I've included some links at the end of this article to get you started. You may also ask your healthcare provider to recommend local support group options.
Please remember: The very best thing you can do if you are experiencing poor mental health due to chronic pain is to speak to your doctor.
Taking Steps Toward Relief
While living with osteoarthritis can be difficult, there are numerous ways to manage symptoms effectively. By exploring professional tips, adopting lifestyle changes, and considering alternative therapies, you can take charge of your health and enhance your daily life.
If you or someone you know is battling osteoarthritis, reaching out to healthcare professionals for personalized treatment options is crucial. An integrated approach combining different strategies can help you regain joy in everyday activities.
Here's to your Good Health! ❤️
T. Benton
Owner & Writer @blissful-health.org
Copyright © 2025 Blissful-Health.org. All Rights Reserved.
Link for Sombra products: https://www.sombrausa.com/
Link for Theraworx products: https://theraworx.com/
Osteoarthritis Links:
Pain Management Links:
Links to Anti-Inflammatory Foods:
Physical Activity Links:
Links for Physical Therapy information:
Links to Alternative Therapies:
Links to Mindfulness and Meditation:
Links to Osteoarthritis Support Groups:
Resources:
De Pietro, M. (2023, May 22). Is physical therapy beneficial for osteoarthritis?. Medical News Today. https://www.medicalnewstoday.com/articles/osteoarthritis-physical-therapy#can-it-help
Osteoarthritis Action Alliance. (2025, March 18). Oa prevalence and burden. https://oaaction.unc.edu/oa-module/oa-prevalence-and-burden/
Osteoarthritis: Symptoms, diagnosis, and treatment: Arthritis foundation. Osteoarthritis: Symptoms, Diagnosis, and Treatment | Arthritis Foundation. (n.d.). https://www.arthritis.org/diseases/osteoarthritis
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