Protect Your Joints

Tips for Preventing or Reducing Arthritis Pain

Apr 26, 2009 Robin Mayhall

There are many things the average person can do to prevent the wear and tear of arthritis on the joints or to reduce the pain in joints that are already affected.

All it takes is getting in the habit of sparing the joints – that is, finding ways to do ordinary work and household activities without putting excess stress on the joints, especially smaller joints like the wrists and fingers.

It’s also important to use the muscles as much as possible, especially the large muscles of the biceps and quads (thigh muscles). People with arthritis can exercise, and in fact – as long as it’s done with a doctor’s approval and supervision – exercise is very good for people with the disease. Strengthening the muscles reduces pain and stress and helps protect the joints from further damage. In addition, aerobic exercise helps maintain a healthy weight, which can help prevent arthritis in the hips, knees and feet.

Lift With the Legs

Just about everyone has been told to use the legs when lifting a heavy object off the floor rather than bending from the waist and using the back. This time-honored tip is helpful for those with arthritis, too. Bending forward and using the back to lift can certainly strain the back muscles. But it can also hurt the joints of the spine and rib cage.

Choose Proper Shoes

Another simple way to protect vulnerable joints is to choose good shoes. Properly fitted shoes with good arch supports and cushioned soles will help absorb the shock that one’s feet and ankles take with every step. The knees and hips can also be affected by spending too much time in flimsy shoes or high heels. Walking is an easy, inexpensive form of exercise that almost anyone can do, but it’s import to minimize future joint damage with the right footwear. Consider buying shoes at a sporting goods or fitness store and asking for help from a knowledgeable salesperson who can help fit them just right.

Change Household Habits

Arthritis patients can reduce the pain of the disease and help prevent additional joint damage by making a few small adjustments to the way they do everyday things. One example is lifting items with handles, like coffee mugs or milk jugs. Heavy orange juice jugs or coffee pots especially can put serious strain on the finger and wrist joints. Instead of using the handle, arthritis patients should lift a coffee mug or teacup by wrapping fingers around the cup itself. For milk jugs, use both hands and grip with the palms.

Another everyday task that puts wear and tear on the fingers is turning doorknobs. Any arthritis patient who has a lot of pain and swelling in the hands and fingers should consider changing traditional doorknobs to handles or bars that are easier to grip. Online catalogs and local medical equipment stores sell various inexpensive aids that can be attached to existing doorknobs and make that simple task easier.

Speaking of helpful medical equipment, another great home aid is an elevated toilet seat. This item adds several inches to the height of a normal toilet, relieving some of the wear and tear on hips and knees from bending and straightening to sit on the toilet.

Online catalogs such as the one at Aids for Arthritis sell kitchen implements with padded or enlarged handles that improve one’s grip and protect the small joints of the fingers. Two other activities that can be very hard on the fingers are buttoning clothes and putting on jewelry. The Good Grip buttonhook and the Bracelet Buddy solve those problems for arthritis patients for a reasonable price.

Use the Larger Joint

Physical therapists often give arthritis patients this tip: to help minimize the strain of any task on a joint, use a larger joint instead. That is, use the hands instead of the fingers, the arms and shoulders instead of hands, etc. Holding a coffee mug with both hands is a great example of this joint-sparing recommendation.

Another example: When pushing a door open, instead of placing the hand flat on the door and possibly straining the wrist or elbow, lean on the door with the shoulder and use that larger joint and muscle instead.

Wellness at Work

Arthritis patients who work outside the home should be careful of their joints at the office, too. Ask for a well designed ergonomic chair and set its height so that the feet are flat on the floor and the knees bent at a 90-degree angle or a bit more. The armrests should allow the elbows to rest comfortably at one’s sides and let the forearms remain straight if using a keyboard.

Most employers are very open to purchasing equipment, such as a larger monitor or a special keyboard, that helps an employee with arthritis do his or her job. An employer can also bring in an ergonomics specialist who will evaluate the employee’s workspace and make sure all of the equipment is correctly sized and placed.

Anyone living with arthritis or caring for someone with severe joint symptoms should ask a doctor or physical therapist for joint-sparing tips and ideas for home improvements. With a few small adjustments, an arthritis patient can live more comfortably and help prevent more severe joint damage down the road.

The copyright of the article Protect Your Joints in General Medicine is owned by Robin Mayhall. Permission to republish Protect Your Joints in print or online must be granted by the author in writing.

Simple tips can protect hand and finger joints.

Knees take much daily wear and tear.

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