Top Tips for Managing Arthritis Pain From a Physiotherapist

Are you struggling with arthritis pain that’s limiting your quality of life? It’s not something you have to deal with. At Lichfield Physiotherapy Clinic, we help countless clients manage and reduce their arthritic pain with a range of gentle therapy techniques. In this post, our physios give their top tips for managing arthritis pain so you can get back to doing what you love.

Strengthen the Muscles

You don’t need vigorous workouts to strengthen muscles. In fact, some gentle exercise is all you need to strengthen the muscles around an arthritic joint.

If you suffer from arthritis in your legs, try some straight leg raises from a sitting or lying down position – whichever you find easier. Aim for a few reps every day to help build up your muscle over time, and you’ll start to see a reduction in your joint pain.

Try Non-Impact Cardio

We recommend avoiding cardiovascular exercise that places a lot of stress on your joints, such as running, skipping, or jumping squats.

However, non-impact cardio can be a great way to strengthen joints in a gentle way. Try a cardio exercise such as walking, swimming, or a stationary bike to help alleviate pain.

Don’t Overdo Physical Activity

Our clients tend to want to stay active around the house when suffering from arthritis pain, but many household chores can exacerbate the symptoms. For example, bending, kneeling, and lifting can all make joint pain much worse, so we recommend taking it easy when you’re at home and doing gentle exercise instead.

Make Fewer Trips Up and Down Stairs

If you have arthritis in your knees, hips, or ankles, avoid going up and down the stairs too often. The persistent bending and weight on the joints can make the pain worse, and you risk falling. Avoid them if you can, or take them slowly and one step at a time to put less pressure on your joints.

Pain Medication

Always follow your GP’s recommendations when it comes to pain medication. Some pain meds can cause stomach problems, so you should only take over-the-counter pain medication when you know it’s safe for you to do so.

Try Cold and Heat Therapy

Applying cold and heat to a painful joint is a natural way to relieve pain. Heat helps to relax the muscles around the joint and reduce spasming. However, if the joint is hot or swollen, a cold pack will reduce swelling and fluid retention. Always remember to place a cloth or thin towel between the cold or heat pack and your skin to avoid irritation.

Speak to a Physiotherapist for Expert Advice

If you’re suffering from arthritis pain and want some expert advice on the best treatments, call our clinic today. Our physiotherapist specialise in arthritic pain and will tailor a treatment plan to your specific needs. Call today to arrange your first consultation, and let us help you get back on your feet: 01543 268 896