5 Lifestyle Tips for Managing Arthritis Pain

More than 54 million American adults have arthritis. It’s one of the leading causes of disability and chronic pain and is even linked to increased opioid prescriptions. 

Treatments like nonsteroidal anti-inflammatory drugs (NSAIDs) and physical therapy can help relieve arthritis pain, but simple lifestyle changes can also make a big difference.

Triple board-certified orthopedist Dr. Mark Powell and our team at Powell Orthopedics in Fayetteville, Arkansas, understand the challenges you face with arthritis. We believe small adjustments to your daily routine can lead to significant improvements in how you feel.

Here are five physician-backed lifestyle tips to help you manage arthritis pain and improve your quality of life:

1. Don’t skip strength training

Keeping your body moving can prevent stiff, achy joints — but cardio shouldn’t be your only exercise. Strengthening the muscles around your affected joints helps relieve pressure. 

Building your muscle strength can help protect the flexible cartilage cushioning your joints. Make sure to stretch before every workout to encourage your joints’ full range of motion.

2. Switch up your cardio routine

Cardio is a key part of reducing joint stiffness, fighting fatigue, and improving mobility. However, when you have arthritis, the type of cardio matters. Low-impact activities like swimming, cycling, or walking offer the benefits of cardiovascular exercise without straining your joints. 

Choosing the right exercises can help you stay active and comfortable, making it easier to maintain a consistent routine.

3. Maintain a healthy weight

The more weight you carry, the more it stresses your joints. Keeping a healthy weight can significantly reduce the burden on your joints and help alleviate pain. 

Our team can recommend a personalized diet and exercise plan to help you maintain a healthy weight and relieve your arthritis symptoms.

4. Follow an anti-inflammatory diet

What you eat directly affects your inflammation levels and, consequently, your arthritis pain. 

Focus on incorporating anti-inflammatory foods such as fatty fish (e.g., salmon and mackerel), nuts, seeds, fruits, and vegetables into your meals. These foods are rich in omega-3 fatty acids and antioxidants, which can help reduce swelling and discomfort. 

Make sure to limit processed foods, sugars, and trans fats, which can trigger inflammation and worsen your symptoms.

5. Try heat and ice therapy

Feeling stiffer than usual lately? Intermittent heat and ice can help relax your joints and reduce pain, allowing you to move more comfortably. 

Heat therapy, like warm baths or heating pads, can soothe tight muscles and improve blood flow. Ice packs can numb painful areas and reduce swelling. 

A few lifestyle changes can make a major difference in how arthritis affects your day-to-day life, encouraging joint healing and reducing your reliance on pain medications.

For more recommendations and a complete arthritis pain management plan, call Powell Orthopedics in Fayetteville, Arkansas, or schedule a visit online today.