The most common triggers of an OA flare are overdoing an activity or trauma to the joint. Other triggers can include bone spurs, stress, repetitive motions, cold weather, a change in barometric pressure, an infection or weight gain.
While you may worry that exercising with osteoarthritis (OA) could harm your joints and cause more pain, research shows that people can and should exercise when they have osteoarthritis.
A. You can't reverse osteoarthritis, but there are things you can do to manage your pain and improve your symptoms. Osteoarthritis occurs when the protective cartilage that acts as cushioning between your bones starts to fray and wear down over time.
Research finds that an ingredient in the spice turmeric can significantly reduce knee pain in people with osteoarthritis – but it won't improve swelling or change cartilage.
Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms.
If you feel knee pain while going up and down the stairs, you may be experiencing the first symptoms of osteoarthritis. New research, published in the medical journal Arthritis Care & Research, found that climbing stairs appears to be the first weight-bearing activity that causes osteoarthritis pain.
People with osteoarthritis have also reported having fatigue.
Exercise. Exercise is one of the most important treatments for people with osteoarthritis, whatever your age or level of fitness. Your physical activity should include a combination of exercises to strengthen your muscles and exercises to improve your general fitness.
Cause of Osteoarthritis
Osteoarthritis happens when the cartilage and other tissues within the joint break down or have a change in their structure. This does not happen because of simple wear and tear on the joints. Instead, changes in the tissue can trigger the breakdown, which usually happens gradually over time.
How quickly does OA progress? Experts confirm that once OA starts, it may take years to reach a severe stage. However, in extreme cases, OA progresses rapidly to complete the destruction of the cartilage within a few months.
The Arthritis Foundation says exercise is “the most effective, non-drug treatment for reducing pain and improving movement in patients with osteoarthritis.” The best types of exercise for osteoarthritis use slight resistance, improve flexibility, offer an aerobic element, and are low impact.
But whether it's mild or severe, you can take some steps to ease the joint pain and swelling by resting it, applying an ice or heat pack and taking an over-the-counter analgesic, like acetaminophen (Tylenol), or NSAID, like ibuprofen or naproxen.
Generally, the first medication recommended for osteoarthritis treatment is acetaminophen. It relieves pain but does not reduce inflammation in the body. Acetaminophen is relatively safe, though taking more than the recommended dosage can damage your liver, according to the Food and Drug Administration (FDA).
Physical activity. Many people worry that exercising will increase their pain and may cause further joint damage. However, while resting painful joints may make them feel more comfortable at first, too much rest can increase stiffness. You shouldn't be afraid to use your joints.
If you are experiencing an arthritis flare-up, it can be helpful to take a break for a day or two while you focus on reducing pain and inflammation. In the meantime, focus on rest, ice or heat therapy, and anti-inflammatory pain medications. But after you're feeling better, you should get up and get moving again.
Sitting in a chair for a good portion of the day might seem good for someone with arthritis. But, regular movement is ideal for keeping joints limber and mobile. So, sitting for long periods is counterproductive to arthritis treatments.
Beverage Basics
In general, avoid soda since it can be full of sugar, aspartame and phosphoric acid. The latter can negatively affect your body's ability to absorb calcium. Water can get a bit boring, but there are other ways to stay healthy and hydrated.
Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to decreased risk of the joint damage seen in early OA.
Eggs and inflammation
On the contrary, eggs have been shown to contain compounds that may have anti-inflammatory properties. For this reason, eating two eggs per week as a part of a well-balanced diet is recommended for most adults, including those with arthritis ( 9 ).
63% of the participants who were treated with ginger had significant reduction in knee pain compared to 50% of the placebo group. The severity of pain and overall improvement of osteoarthritis-related symptoms were also significantly reduced in the group taking ginger compared to the placebo group.
Whereas glucosamine structurally supports connective tissue integrity within the joint, turmeric offers greater protection against joint-diminishing oxidative stress, inflammation, and enzymes.
When can you expect to see results? In one study, participants reported improvements in joint discomfort after supplementing with 2 grams of turmeric daily for 6 weeks. Another study reported results after 8-12 weeks of supplementation with 1 gram of turmeric daily.