10 Self-Care Tips to Treat Your OA Pain

Don’t let pain rule you. Try these expert-recommended methods for easing your pain and taking charge of your arthritis. They can really make a difference in how you feel and function.
 

Reaching and staying at a healthy weight is one of the most important things you can do to reduce OA pain. This is especially true if you have OA in the hips or knees. A few pounds will help, but the closer you can get to your ideal bodyweight, the better for your pain and function.

Everyone with OA should include exercise as a central part of their treatment plan. Whatever type of exercise you enjoy and have access to is the type you should do. Walking, swimming, strength training, aquatic exercise, dancing – whatever floats your boat.

Exercises that specifically improve body control and stabilize body position can help with fall prevention for people with OA. These can include standing on one foot or using wobble boards. Body control and balance are often part of other types of exercise, too; like tai chi and yoga.

Tai chi is a traditional mind-body practice that combines meditation with slow movements, deep breathing and relaxation. It can improve your strength, balance, mood and feelings of self-efficacy.

Yoga is a mind-body practice that combines physical poses, breathing techniques, and relaxation. Regular practice can help reduce pain, improve joint flexibility and function, lower stress and tension, and promote better sleep.

Hot packs, heating pads and paraffin wax dips are some options for soothing achy joints with heat. Reduce swelling and numb the pain with ice packs.

Capsaicin, derived from chili peppers, depletes a pain-causing substance in nerves. Common side effects are a burning sensation or skin redness where it is applied. It works best blocking knee pain. It shouldn’t be used for hand OA because of the risk of touching your eyes.
 

Taping your thumb and/or knees with flexible tape called kinesiology tape can help with pain and stability. This type of taping permits range of motion of the joint, in contrast to a brace, which keeps the joint in a fixed position. You can ask your physical therapist to show you how, or find instructional videos online.
 

If your joints are out of alignment or feel unstable, custom or off-the-shelf braces and splints may help. If you have hip or knee OA that makes it hard to walk, a cane is a good option.

Chondroitin sulfate and combination products that include glucosamine have had mixed results in studies. They are not recommended for knee or hip OA. However, chondroitin may be useful for hand pain due to OA. The risks of trying it are low.
 

Along with these treatments you can try on your own, there are many medicines and therapies conducted by health professionals you can try.