I have osteoarthritis. What should I do?
If you’ve been told your joint pain, stiffness, clicking noises, swelling or other symptoms are signs of osteoarthritis, you may be feeling confused about what to do next. Here are 12 steps to take and talk about with your Pharmacist and GP.
- Know the signs and symptoms
The signs and symptoms of osteoarthritis can include pain, stiffness, clicking noises, swelling in the joints. Try keeping a symptom record in a notebook or your phone. This will help you explain your situation your Pharmacist and GP.
- Monitor your signs
Osteoarthritis is caused by the wearing away of the protective cartilage that cushions the end of the bones. While it can’t be cured, the symptoms can be managed with holistic treatments. Talk to your Pharmacist and GP if your symptoms worsen.
- Assemble your team
Your Pharmacist, GP, physiotherapist, occupational therapist and exercise physiologist can all help you manage the condition and find ways to modify your daily activities.
- Lifestyle
Continue to eat well, move often and reduce your stress levels. This will strengthen your body and joints, as well as your attitude towards living with osteoarthritis.
- Continue working
If it’s your preference, staying at work is good for your health and wellbeing. Talk to your healthcare team about how to raise this with your manager as well as ways to make this possible.
- Calcium
Choose calcium-rich foods like dairy, leafy greens, tofu and almonds. Aim for 1000-1300 mg of calcium daily, adjusting based on age and gender. If your diet is insufficient, ask your Pharmacist if fortified foods are a necessary addition.
- Vitamin D
Eat foods like fatty fish, egg yolks, mushroom and fortified foods. Our skin also produces vitamin D when exposed to UV light. In most parts of Australia, a few minutes of incidental sun exposure a day is enough. (Always use sun protection when the UV index is 3 or above!)
- Exercise
Combine weight-bearing activities (jogging, dancing, stair walking, netball, tennis) with resistance exercise (bands, hand and ankle weights). Aim for at least 30 minutes of moderate intensity exercise most days.
- Tools and devices
A number of items can help support your joint and improve your mobility. These include braces, tapes, walking aids, orthotics, ergonomic computer equipment and adapted cooking utensils. Talk to your healthcare provider about which devices could support you.
- Treat the pain site
Ask your Pharmacist about options available to help you manage pain and inflammation associated with osteoarthritis. They may tell you about nonsteroidal anti-inflammatory drugs (NSAIDs), over-the-counter pain relief, gels and creams.
- Hot and cold therapy
Applying heat or cold to affected joints can help alleviate pain and stiffness. Experiment with different methods, such as heating pads, ice packs, or warm baths, to find what works best for you.
- Connections
Ask your healthcare team for further resources, including support groups and free helplines.
General advice only – this information should not replace the information provided to you by your health care professional. If symptoms are severe or persist, please speak to your health care professional. Information current as of date of publishing.
Source:
https://www.healthdirect.gov.au/foods-high-in-vitamin-d https://healthybonesaustralia.org.au/your-bone-health/vitamin-d-bone-health/ https://healthybonesaustralia.org.au/wp-content/uploads/2022/10/hba-exercise-brochure.pdf https://msk.org.au/osteoarthritis/