How to Reduce Arthritis Symptoms

People suffering with arthritis can experience warmth, stiffness, and pain in their joints as well as fatigue. Although there is no cure for arthritis, you don't have to let arthritis symptoms control you or your daily activities. There are ways to reduce these symptoms that will allow many people with arthritis to resume normal activities.

Instructions

How to Reduce Arthritis Symptoms

• 1

  Exercise regularly. Exercise can help your joints in two ways. First, it helps control your weight, which will relieve extra pressure that excess weight can place on your joints. Second, exercise can relieve stiffness and pain in joints.

  You should focus on range of motion (ROM) exercises like simple stretches. ROM exercises can relieve joint stiffness and keep your joints moving normally. An example of a ROM exercise is to sit in a chair that's high enough to swing your legs. Extend one leg with your thighs on the seat. Hold for three seconds then bend your knee. Move your foot as far back as you can. Relax and repeat 10 times on each leg.

  Aerobic exercises, such as bicycling, swimming, or walking, can reduce joint inflammation. Include aerobic exercises in your routine approximately 3 to 4 times a week. The Arthritis Foundation (AF) recommends starting with 5-minute sessions and building up 3 minutes each session.

  Resistance exercises can protect your joints and keep them strong. Incorporate the strengthening or resistance exercises after you warm up with ROM exercises. Strengthening exercises should be done every other day, according to the AF.

• 2

  Listen to your body. Take a break and rest whenever you feel fatigued or pain in your joints. It's important not to ignore arthritis symptoms. Balance your physical activities with rest. However, don't rest too much, since inactivity can make your joints stiff.

• 3

  Receive physical and/or occupational therapy. Therapists can suggest strategies for reducing symptoms such as stiffness and fatigue that can make performing everyday activities difficult. They can also show you how to use slings, elastic bandages, braces, or splints to reduce pressure on your joints.

• 4

  Apply moist heat to affected joints. You can gain the benefits of moist heat by soaking in a hot tub or whirlpool, taking a 15 to 20 minute hot bath or hot shower, or applying moist heat packs to your joints.