Never sleep with a heating pad on because you could burn yourself. Want to make a quick heating pad? Fill a sock with uncooked rice and tie it shut. Then, microwave it for 1 to 2 minutes or until it feels hot. Carefully remove it and press it against your painful joint.
Most people with arthritis prefer heat treatments, but it’s worth trying cold therapies to see if it helps you. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Try alternating cold and heat therapies. For instance, press a heating pad on the affected joint after you ice it. After 20 minutes, switch back to the cold pack.
Don’t have time to run a full bath? No problem—dissolve a few spoonfuls of Epsom salt in a large bowl of hot water and submerge your hand, wrist, or elbow into it. Soak for as long as you can!
Some insurance plans cover massage therapy, so check your plan before you schedule a session.
Got extra time for movement? Block out time for yoga, pilates, or tai chi to improve flexibility and strengthen your muscles. If you’re losing range of motion in your joints, you may need to work with a physical therapist who can design a personalized fitness program for you.
Try to exercise later in the day when you’re less likely to feel stiff. Do exercises that are easier on your joints like swimming and walking instead of high-impact activities like running, jumping, or tennis.
Fish like salmon, tuna, anchovies, and sardines Fruit like blueberries, blackberries, cherries, and strawberries Vegetables like kale, broccoli, spinach, and onions Nuts like walnuts, pine nuts, pistachios, and almonds Beans like pinto, black, red kidney, and garbanzo beans Healthy fats like extra-virgin olive oil, avocado oil, and yogurt Whole grains like rye, oats, and quinoa
Read the manufacturer’s dosing recommendation so you don’t exceed the daily recommended dose. If you’re relying on NSAIDs for daily pain relief, ask your doctor about switching to an S-adenosylmethionine (SAM-e) supplement instead. SAM-e is a chemical compound that can reduce pain perception just like NSAIDs but without side effects. [10] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
It’s fine to apply topical analgesics and take oral pain medication at the same time. Capsaicin can reduce joint pain with regular use. Studies showed a 50% pain reduction after 3 weeks of using a capsaicin cream or gel. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Avocado-soybean unsaponifiables (ASU): This reduces pain and stiffness while preventing arthritis from worsening. [14] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Fish oil or Omega-3s: These reduce inflammation and relieve pain almost as effectively as NSAIDs. [15] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Vitamin D: Treating a vitamin D deficiency can prevent early inflammatory arthritis from progressing to chronic rheumatoid arthritis. [16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Join a local support group to help you give up smoking. Your doctor can also help you find cessation products like nicotine patches or gum.
You should also pick up things with stronger joints instead of smaller ones. For example, carry a heavy bag with your elbow joint instead of with a weaker wrist or your fingers.
Injections can provide you with quick relief, but they can only be used a few times a year since they break down bone and cartilage. This is why it’s important to develop a long-term treatment plan with your doctor.
