Here’s how to reduce the chance of developing the condition and stop early symptoms from getting worse
We know that by exercising we can help reduce our future risk of heart disease, and that a healthy diet may help keep our brain in good shape. But what about our joints? It’s something we don’t like to imagine happening to us, but the reality is there are over 10 million people in the UK living with arthritis, and the everyday impact for those suffering can be profound.
Arthritis can affect us in a number of ways, from everyday problems such as opening jars, clutching a knife and fork and climbing the stairs — to severe fatigue, a lack of energy and chronic pain.
Professor Philip Conaghan, a consultant rheumatologist and a researcher for Versus Arthritis, says: ‘There are lots of different types of arthritis, with osteoarthritis being the most common.
‘Unfortunately, it’s not possible to prevent arthritis altogether, but there are steps we can take to help minimise our risk of developing the condition, and lifestyle changes that can help slow its progression down.
‘It’s important that we get away from the idea that arthritis is something that’s inevitably going to happen to everyone and that it’s going to progress. Joint pain doesn’t have to lead to arthritis and, with the right exercises, muscle weakness can be reversible.
‘A lot of pain arises because people start doing less as they get older and so they slowly become weaker. But by creating a more active and physically stronger older population, we can help reduce the risk of people developing arthritis.’
Here, Professor Conaghan explores how…
Keep strong and active
Maintaining an active lifestyle greatly reduces the risk of osteoarthritis developing. I always tell people — first get strong, then get fit. Staying strong as we age and strengthening the muscles that support our joints can reduce pain in joints significantly.
Ideally it would be great to do 150 minutes of moderate aerobic activity a week, plus strength exercises twice a week. But it’s important to build up slowly.
If you’re very weak, then walking laps in a swimming pool can be a good way to begin. For stronger people, swimming, cycling or using a cross trainer — things that don’t particularly load the joints and where the strain is more controlled — can work well.
Get your weight right for your height
Being overweight increases our risk of developing osteoarthritis, because excess weight puts additional pressure and strain on our joints, especially our hips and knees. It also causes low-grade inflammation which contributes to joint pain.
But losing weight can help. Use a BMI (body mass index) calculator to see if you’re the right weight for your height. If you’re overweight, try to make changes. Any weight loss is better than none.
Quit smoking
One simple way to reduce your risk of arthritis is to stop smoking, as smoking increases your risk of rheumatoid arthritis developing. Furthermore, if you already have arthritis, it can make the symptoms even more severe.
Be mindful of injuries
No one sets out to get injured, and you can’t undo injuries you had when you were younger. But any steps you can take to avoid future injuries can help to minimise your risk of developing osteoarthritis.
Always warm up and stretch before doing heavy exercise, and wear supportive, shock-absorbing footwear, which can help reduce the strain, stress and load put on joints.
Catch signs early
Becoming clumsy with buttons or struggling to open jars can be signs of muscle weakness. The good news is that with exercise, this is reversible and doesn’t need to lead to osteoarthritis. If we can get people strong again, often that inflammation will settle down. There are exercises you can follow to help with this on the Versus Arthritis website. If you have swelling or stiffness that doesn’t go away in a few days, or if it becomes painful to touch your joints, then do see a doctor. The earlier you get a diagnosis and start the right type of treatment, the better the outcome will be.
● For information and support about arthritis, visit versusarthritis.org