Osteoarthritis: What to Do Day to Day to Protect Your Joints? 8 Tips From an Osteopath
Walking, swimming, weight, shoes, rest during flare-ups, cold after exertion: 8 simple tips when you live with osteoarthritis, and the signs that mean you should see a doctor.
In France, about 10 million people are affected by osteoarthritis, according to Inserm: 3% of people under 45, 65% of people over 65 and 80% of people over 80. Pain when you use the joint, stiffness on waking, flare-ups and calmer periods: osteoarthritis does not go away, but everyday habits matter a great deal. Here are the ones that are recommended.
1. Move regularly outside flare-ups
This is the first piece of advice. Outside flare-ups, moderate-intensity activity is recommended: for example, one hour of walking three times a week. Your doctor or a physiotherapist can also suggest exercises to do at home to strengthen and mobilise your joints.
2. Choose joint-friendly activities
Walking, swimming, aqua aerobics, cycling: these are the best-suited activities. Prefer soft surfaces, such as dirt paths. Avoid sports with sudden changes of direction or hard landings, and ask your doctor before taking up a sport again.
3. Rest the joint during flare-ups
When the joint swells and the pain increases, including at night, that is a flare-up. On those days, rest it: avoid walking for long and standing for too long. Resume activity once the flare-up has passed.
4. Use cold after exertion
If a joint hurts or swells after exertion, apply an ice pack wrapped in a dry cloth for 15 to 20 minutes. A bag of frozen peas works too.
5. Watch your weight
Every extra kilo weighs on your hips and knees. If you are overweight, losing weight is one of the recommended measures.
6. Choose your shoes well
Wear shoes with a good sole and heel that absorb shocks. Vidal suggests a simple test: walk barefoot on a hard floor. If each step makes a dull thud, your step is too heavy. Imagine you are walking on air cushions.
7. Spare your joints day to day
Avoid carrying heavy loads. During flare-ups, a walking stick can take pressure off the joint. Adapt your bathroom and kitchen to prevent falls and keep everyday items within reach. Also avoid whole days of gardening, DIY or intense hiking: it is better to spread the effort.
8. Take time to loosen up in the morning
On waking, the joint often needs a few minutes to loosen up. Start with gentle movements before getting up, then take a few easy steps.
When to see a doctor
See your doctor if joint pain makes it hard to walk, climb stairs or play sport: an examination and often an X-ray are needed to make the diagnosis. Also see a doctor if the pain persists after two or three days of rest.
See a doctor quickly if a joint becomes red, hot and swollen, especially with fever, if several joints swell at the same time, or if morning stiffness lasts a long time, well over a quarter of an hour.
A moment of relaxation, designed for people living with osteoarthritis
I designed the Joint comfort listening programme for people living with osteoarthritis or joint stiffness who want to give their body moments of relaxation: 36 quiet minutes, sitting or lying down, sensitive joints supported by cushions, headphones on, one session every 4 days over 30 days. It does not treat osteoarthritis and does not replace your doctor's advice. It goes very well with gentle physical activity: a short walk after the session extends the relaxation. To discover the method, the first session of the Anti-Stress programme is free.
Éric Rosati, osteopath with 30 years of experience. This article is for information and does not replace your doctor's advice.
Sources (in French): Inserm, Osteoarthritis · Assurance Maladie, Living with knee osteoarthritis · Assurance Maladie, Knee osteoarthritis: symptoms and diagnosis · Vidal, How to protect your joints
🎧 Recommended programme: Joint comfort · osteoarthritis
To listen to with headphones, in a quiet place, at your own pace.