How can I help my arthritis?

Arthritis is a common condition affecting the joints, leading to pain, stiffness, and reduced mobility. While it cannot always be cured, there are evidence-based strategies that can significantly improve symptoms and maintain joint function.

1. Keep Moving

Regular, appropriate exercise is one of the most effective treatments for arthritis.

Movement:

• Maintains joint mobility

• Strengthens supporting muscles

• Reduces stiffness

• Improves overall function

Low-impact activities such as walking, cycling, swimming, and structured physiotherapy exercises are particularly beneficial. Consistency is key.

2. Strength Training

Targeted strengthening improves joint stability and reduces load through painful joints. A tailored program prescribed by a physiotherapist ensures exercises are safe and appropriate for your condition.

3. Manage Flare-Ups

During periods of increased pain:

• Reduce (but do not completely stop) activity

• Use gentle range-of-motion exercises

• Apply heat for stiffness or ice for swelling

• Pace activities throughout the day

If symptoms persist or significantly worsen, seek professional advice.

4. Maintain a Healthy Weight

Excess body weight increases mechanical stress on weight-bearing joints such as the knees and hips. Even modest weight reduction can reduce joint pain and improve mobility.

5. Optimise Joint Protection

Simple modifications can help reduce strain:

• Use supportive footwear

• Avoid prolonged static positions

• Break tasks into manageable periods

• Use ergonomic tools where possible

  
  

6. Seek Early Physiotherapy Input

Physiotherapy provides:

• Individualised exercise prescription

• Manual therapy where appropriate

• Education on self-management

• Advice on pacing and activity modification

Early intervention can slow functional decline and improve long-term outcomes.