There are several ways to reduce the risk of degenerative arthritis, such asOsteoarthritis. The most effective way is certainly to maintain a healthy weight. To find out about other means, see our Osteoarthritis file. However, with regard to theinflammatory arthritis, very few means of prevention are known.

Many people with arthritis, regardless of the type of arthritis, have decrease their pain by modifying their life habits and by using various health practitioners (physiotherapists or kinesiologists, occupational therapists, massage therapists, etc.).

Here are various ways to reduce pain and stiffness, at least temporarily.

Rest, relaxation and sleep

The first weapon against arthritis pain would be the repos, especially for people in whom stress, anxiety and nervous fatigue are very present. From breathing exercises, mental techniques of relaxation and meditation are all ways to help the body achieve relaxation. (For more information on this subject, see our article Stress and Anxiety). It is recommended that you get at least 8-10 hours of sleep to minimize pain.

Exercise: essential

People with arthritis need toexercise in order to preserve the mobility joints and maintain muscle mass. Exercise also has an effect analgesic since it causes the release of endorphins in the body. However, it is important to aim forbalanced between periods of rest and activity, by “listening” to your body. Fatigue and pain are good indicators. When they do occur, it is better to take the time to relax. On the other hand, too much rest can cause stiffness in the joints and muscles. The objective to be achieved is therefore a certain balance between periods of activity and relaxation, which will be specific to each person.

Several exercises are possible, we must choose those that suit us, going gradually. It is better to use the services of a physiotherapist (kinesiologist) or a Occupational therapist in situations where certain tasks are difficult to accomplish. The movements should be regular, flexible and slow. Practiced in Hot water, the exercises put less stress on the joints. See also the Game of tastes and needs in the Physical form sheet.

It is suggested to combine different types of exercises to get the benefits of each.

• Stretches help maintain the motor skills and flexibility of muscles and tendons, while reducing stiffness in the joints. They should be practiced gently and maintained for 20 to 30 seconds;
• Amplitude exercises aim to maintain the normal capacity of the joint by making it move in full amplitude. They prepare the joint for endurance and weight training exercises;
• Endurance exercises (like swimming and cycling) improve cardiovascular condition and overall physical fitness, increase well-being, and aid in weight control;
• Bodybuilding exercises are used to maintain or develop the musculature, necessary to support the affected joints.

The Arthritis Society, a not-for-profit organization dedicated to the well-being of people with arthritis, offers a variety of body awareness exercises (like tai chi and yoga) to improve balance, posture and breathing.

Beware of excess! If the pain persists for more than 1 hour after exercising, it is better to talk to your physiotherapist and reduce the intensity of the efforts. Also, unusual fatigue, swelling in the joints, or loss of flexibility are signs that the exercises are not suitable and should be changed.

Massage therapy

Massages have the effect of relax muscles and relax the entire organism, relieving pain and cramps. It is important to talk to the massage therapist about your condition so that he can adapt his practice accordingly. You can also combine massage with thermotherapy, for example by taking a hot water bath in a jetted tub. Soft Swedish massage, Californian massage, Esalen massage and the Trager approach are less vigorous and therefore more suitable for people with arthritis¹. Consult our Massotherapy sheet for an overview of the various massage techniques.

Healthy weight

People who are in overweight and who suffer from arthritis would benefit from losing the extra pounds. Even modest weight loss is beneficial in relieving pain. This measure becomes particularly important in cases of osteoarthritis, since being overweight is a major risk factor, but also for other forms of arthritis. To calculate your body mass index or BMI (which determines healthy weight based on height), take our What is your body mass index? Test.

The support network

Joining a social support network can help cope with the pain and physical strain of arthritis. Exchange worries about the disease, break the isolation, learn about new treatments and avenues explored by the medical research, sharing effective “recipes” for living better with arthritis or even getting involved in a support organization are all possibilities within everyone’s reach. In addition to support groups, the Arthritis Society offers a “personal initiative program against arthritis”: 6 training sessions of 2 hours offered by qualified volunteers to learn how to better manage pain, prevent fatigue, etc. The Arthritis Society also offers another program, a unique 2 hour workshop on chronic pain management.

See the Sites of Interest section.