Tips for Managing and Preventing Future Arthritis Pain
If you don't take steps to manage your arthritis, it will likely worsen over time. However, by making small adjustments to your daily habits and avoiding additional joint injuries, you can help prevent further damage and reduce pain.
Take "sitting" breaks
Both standing and walking place additional strain on your knee and hip joints. If you're on your feet for long periods, be sure to take breaks and sit down. If possible, elevate your feet.
Stand with awareness
People with painful knee or hip joints often unknowingly change their posture, which can lead to added strain on other leg joints. Aim to keep your feet at hip-width apart and distribute your weight evenly across both feet.
Reserve high heels for special occasions
Wearing heels puts extra stress on your knees, and you might not feel the impact until it's too late. If you enjoy high heels, wear them only occasionally, for short durations, rather than as part of your daily routine.
Change positions regularly
If you're sitting for long stretches, try shifting your position every 15 to 20 minutes to prevent muscle tightness and joint stiffness. Common triggers include long car rides, watching TV, or working on the computer.
Pay attention to your sleeping posture
Getting a full night's sleep is crucial. If you have arthritis in your hips, lie on your back with your legs spread apart to relieve pressure and improve sleep quality. If only one hip is affected, lie on your opposite side with a pillow between your knees.
Lift correctly
When lifting objects from the floor, avoid bending at your waist or hips. Instead, use your leg and glute muscles to lift. Hold heavy objects close to your body to reduce strain.
Use your strongest joints for tasks
If your fingers are affected by arthritis, try opening doors with your forearm rather than your hand. Support your coffee mug with your palm. Opt for a backpack instead of a shoulder bag. Reserve tasks for weaker joints that only they can do.
Protect your knees and elbows
When kneeling in the garden or rollerblading, wear protective pads to safeguard your knees and elbows from injuries. Joint injuries increase the risk of developing arthritis in those areas.
Be a smart weekend warrior
After a long workweek, it's easy to overdo it during your weekend activities. If your body isn't prepared for sudden bursts of activity, you might injure your joints. Plan ahead, know your limits, and engage in appropriate exercises to prepare for physical activity.