Arthritis Pain Relief: Tips To Ease Joint Stiffness

Inside this article:

• Arthritis accounts for much of the joint pain and stiffness people experience, especially as they age.
• The swelling and soreness associated with the condition can make it difficult to move without discomfort or impairment.
• A combination of diet, exercise, relaxation activities, and medications is often needed to manage arthritis.

How Arthritis Can Be Debilitating

Most of us take for granted the free, easy, unimpeded movement of our body’s joints. We generally stand, kneel, sit, walk, stretch, reach, or bend through a full range of motion without discomfort. As we age, many of us become less physically active and therefore susceptible to straining joints and muscles when we do more than our bodies are used to. Unfortunately, some of us develop arthritis, a chronic disease affecting 50 million Americans. There are more than 100 forms of arthritis, all characterized by some degree of joint pain and stiffness that can affect mobility.

Most Common Types of Arthritis

• Osteoarthritis: This is a result of cartilage deterioration. Cartilage is the tissue that cushions the ends of bones at a joint. Healthy cartilage allows for nearly frictionless movement. As cartilage wears down, bones begin to grind against each other, causing pain and reduced mobility. This gradual process can be hastened by a past joint injury incurred while playing sports, a car accident, or an infection.
• Rheumatoid arthritis: With this autoimmune disease, the immune system mistakenly attacks the joints, beginning with their lining, leading to inflammation and tissue damage. Over time, it can lead to damage to cartilage and bone, resulting in pain and stiffness.

Why It’s Vital To Understand the Disease

Medical treatments and lifestyle measures can relieve arthritis pain and improve movement. Without intervention, the condition progressively worsens. The resulting debilitation is not just physical either, since persistent pain and immobility can lead to feelings of anger, sadness, depression, and hopelessness.

The risk of many types of arthritis increases with age, and the risk grows greater yet with inactivity and obesity. A family history of arthritis can increase the risk of developing certain types of the disease.

Left untreated, advanced arthritis in the hands or arms can make everyday tasks a struggle, such as gripping a door handle or knob, opening a jar, reaching overhead for something, turning a key, or lifting groceries or trash. Arthritis in weight-bearing joints of the hip, knees, and ankles can severely limit performing basic daily living activities, such as getting in and out of bed, taking a bath or shower, or getting into a car. It can impair the ability to walk, take stairs, shop, or prepare meals. It may mean giving up or finding adaptive ways to do favorite pastimes like gardening.

Pain in one joint can have a domino effect. For example, an aching neck can prevent proper head turning, which can then stress the shoulders. A sore knee may force a change in gait and thus stress the hips, back, and feet. Holding a joint still to protect it can make moving it more difficult. Holding a joint in a bent position over time may cause the muscles there to shorten and rob the ability to fully extend the arm or leg.

Just as arthritis comes in different forms, so does its pain, which may be felt as dull, throbbing, or sharp.

When it comes to managing pain and stiffness, get educated about the type of arthritis you have. Involve a healthcare professional along with friends and family in your pain management plan. Report any changes in pain or mobility.

How To Relieve Arthritis Pain and Stiffness

Here are some recommendations from experts to help relieve the pain and stiffness of arthritis:

• Keep joints flexible. Do daily gentle stretches that move through the full range of motion.
• Maintain good posture. A physical therapist (PT) or occupational therapist (OT) can teach you the right positioning while standing, sitting, moving, and even sleeping.
• Know your limits. Don’t overdo it. Get plenty of rest.
• Manage your weight. Excess pounds can inflame arthritis. Find a gradual weight loss regimen that works for you.
• Don’t smoke. Tobacco toxins can damage connective tissues and increase arthritis pain.
• Stay active. Do whatever movements you can to improve flexibility, strengthen muscles, and build endurance.
• Over-the-counter pain medications, such as acetaminophen, ibuprofen, and naproxen, can help relieve pain triggered by activity your muscles and joints aren’t accustomed to.
• Topical creams with capsaicin or salicylates applied to the skin over a sore joint can help relieve pain. Counterirritants containing menthol and camphor can distract from pain, and diclofenac, a prescription NSAID, can relieve pain.

Besides over-the-counter medications, there are prescription-only medications that may be appropriate:

• Duloxetine is approved for treating chronic pain related to osteoarthritis (OA).
• Tramadol is an opioid pain reliever prescribed for OA pain not relieved by other medications. However, it carries risks of addiction, misuse, and serious, life-threatening breathing problems.

For treating acutely painful, inflamed joints, injections of corticosteroids or hyaluronic acid may be an option.

What Natural Remedies May Help Arthritis?

• Eating a healthy, whole foods diet rich in fruits, vegetables, fish, nuts, and beans and low in processed foods and saturated fats can help manage inflammatory arthritis and reduce pain.
• Nutritional supplements such as fish oil with polyunsaturated omega-3 fatty acids may help relieve inflammation and pain.

Other supplements that may help include:

• Curcumin
• Glucosamine and chondroitin sulfate
• Cannabidiol (CBD), and medical marijuana or medical cannabis, where legal

What To Do and What To Avoid for Arthritis

• Do exercises that strengthen muscles around joints without straining them. A PT or OT can devise a safe exercise program. Generally speaking, focus on range-of-motion exercises such as walking, cycling, tai chi, or water aerobics.
• Avoid high-impact and repetitive motion activities, such as running, jumping, tennis, and pickleball.
• Experts advise avoiding over- or under-treating your condition by finding the right balance of lifestyle habits, pharmaceutical aids, and assistive devices that work for you.
• Don’t discount the emotional and mental effects that living with arthritis can have. The sense of frustration and discouragement that comes with dealing with pain and mobility issues can lead to negative thoughts and moods. If this rumination persists, it can lead to depression, and mental health assistance is recommended.
• The soothing sensations of heat therapy can be enjoyed using heating pads or taking warm baths or showers that loosen joints and relax stiff muscles.
• Cold therapy, especially after physical activity, can reduce pain and inflammation.
• Human touch can be healing, and a trained massage therapist can focus on sore joints to provide temporary relief.
• Acupuncture performed by a trained professional may offer some relief after a series of sessions.
• Be advised that not every method works for everyone. Expect to use a combination over time as you trial and error it. Consult your health professional to find the best relief for you.

How the Mind-Body Connection Can Make a Difference With Arthritis

Mind-body connection therapies that may help deal with pain and keep from dwelling on it include the following:

• Cognitive behavioral therapy combines talk therapy and behavior modification to help recognize and change patterns of self-defeating thoughts and actions.
• Other mind-body therapies that may work include hypnosis, biofeedback, and guided imagery.
• Relaxation techniques, such as meditation, yoga, tai chi, deep breathing, listening to music, immersing in water, or communing with nature, can help relax the mind and body.

What Technology or Medical Devices Can Help With Arthritis?

Orthotic devices (braces, splints, shoe inserts) can relieve joint pain by shifting weight away from the damaged area of the joint, easing stress on it, or relieving swelling through compression.

Assistive devices are available to help you perform almost any function that causes or exacerbates joint pain. This can range from buttoning shirts and sliding on shoes to opening jars and reaching items on high shelves.

How Can Family Caregivers Be of Help?

Caregivers can make a difference by being active listeners and reminding their loved ones to follow the prescribed pain management plan. Caregivers can also encourage exercise, healthy eating, staying positive, and seeking care from doctors, pharmacists, and therapists. Just letting someone know they are not alone can help.

About Right at Home

Right at Home offers a wide range of in-home care services to help those with arthritis manage the condition. This can include helping shop for or prepare the right foods, tackling challenging household chores, or providing daily reminders to encourage healthy behaviors.

Interested in receiving useful tips and advice about the aging journey? Sign up for our FREE monthly e-newsletter, Caring Right at Home.

Key takeaways:

• Arthritis pain and stiffness can limit daily living activities and diminish quality of life.
• Find what works best for you to manage your arthritis.
• Caregivers can be a support by expressing empathy, helping out with daily tasks, and ensuring that medications, diet, and supportive exercise are on track.