Osteoarthritis of the weight bearing joints such as the hip or knee is a relatively common disease. It usually results in pain and stiffness in the joint, and can make it hard to do some of the normal life movements such as bending down to pick something up off the floor, getting up out of a chair, or even walking.

Arthritis gradually worsens over time, so it is important to start treating it early, to help relieve the symptoms, and leading a more normal and active life.

If you’ve had a diagnosis of arthritis, or you’re experiencing pain in the hip or knee and you fear it might be arthritis, then we have some tips for you.

1. Keep moving

Continuing to exercise and move the joint helps to keep it lubricated and can help to keep the muscles functioning more normally. Much of the pain and stiffness that comes with arthritis comes from dysfunction in the surrounding muscles as they respond to the pain.

Of course, you should choose an appropriate low impact exercise within your own pain tolerance such as walking, swimming or resistance training.

Self-massage, flexibility, and strengthening exercises will help to improve your symptoms giving you better range of motion and less pain and dysfunction in the muscles. Starting these early and doing them regularly will give you the greatest benefit.

Consider the use of assistive devices such as a walking stick. Such devices help take some of the load and help keep you moving. You may find that you only need them from time to time. Reach out to me if you would like some assistance in using them effectively.

2. Pain Medication

Your doctor may prescribe pain medication such as paracetamol and non-steroidal anti-inflammatory medication such as ibuprofen, celecoxib, or diclofenac. These drugs can help reduce the pain and inflammation associated with arthritis for some people. For some people this may be appropriate for long term use, and for some it might be useful in shorter term to help get you moving and functioning more normally. The use of such medication will of course be determined by any other conditions you may have.

3. Lose Weight

Any excess weight you can lose will help reduce the load on the joint, which will help slow down the progression, as well as help reduce the pain and dysfunction in the muscles around the joint.

Remember, nearly 2.5 times your body weight is transmitted through your legs and hips during walking.

If you are having trouble getting started losing weight then seek help.

My Story

I have my own story with arthritis of the hip and am happy to share my experience of how flexibility and exercise have dramatically improved my symptoms. Just reach out if you’d like to talk about what works for me.

Additional Resources

Youtube Video - Talking with Docs. Best Way To Stop Arthritis - Or At Least Slow It Down

Arthritis New Zealand Website