Strategies for Managing Arthritis Pain during your Daily Routine
Research shows at approximately 50% of adults over the age of 65 have a diagnosis of arthritis. Arthritis is a condition that causes inflammation (swelling) in a joint, leading to pain, stiffness, and loss of range of motion. If you or your loved one has a diagnosis of arthritis, you have most likely noticed that it has a significant impact on the ability to carry out specific daily tasks. As therapy professionals, we want to take a moment to educate you not only on the effects of arthritis, but also on helpful tips and strategies to assist with pain management, preventing further joint damage, and improving independence with your daily routine.
What is Arthritis?
As mentioned above, arthritis is a disease that causes swelling in the joints. This can cause pain, loss of range of motion, and stiffness. These symptoms can lead to difficulties in several areas, including trouble with:
Opening containers (cans, jars, toothpaste, medication, turning keys)
Clothing fasteners
Writing
Reaching your feet for lower body dressing (as well with trouble gripping socks and laces)
Shaving
Holding kitchen utensils for eating and meal preparation
Leisure activities (knitting, sewing, art projects, woodworking)
Using your phone/computer
There are four main types of arthritis:
Osteoarthritis: This is caused by gradual loss of cartilage in the joints, which causes the bones to rub together (“bone-on-bone”). This causes pain, stiffness, loss of range of motion and grinding of the joints. Bone spurs can also occur.
Rheumatoid Arthritis: This is an autoimmune disease that causes the body to accidentally attack the lining of the joints, causing fatigue, stiffness, swelling, loss of range of motion and redness.
Gout: Gout causes sudden bouts of pain, redness and swelling cause be deposits of uric acid crystals in the joints. Gout is typically managed with medication and dietary changes.
Psoriatic Arthritis: This type of arthritis is a further complication for people who have already been diagnosed with psoriasis, or who may be at risk for developing it. In this condition, the immune system attacks the healthy tissues in the body, causing pain, stiffness, loss of range of motion, redness, and occasionally a skin rash.
Therapeutic Treatment Techniques for Arthritis
This is where we come in! Often times, there are medications that can be prescribed by your primary care physician, or rheumatologist to assist with joint swelling and pain, but therapy interventions can also be very helpful. Therapy will focus on three key areas:
Joint Protection: Modifying your activity patterns or providing external supports to support painful joints and prevent further damage. Here are a few basic principals:
Avoid repetitive movements
Avoid twisting and excessive pushing or pulling across the painful joint
Take rest breaks
Use the largest muscle for the job
Use of adaptive equipment
Use of splints, wraps and braces
Plan ahead – task prioritization and sequencing
Keep most-needed items at trunk level
Energy Conservation: Careful planning to ensure that each task you complete is done in a manner that is efficient, to reduce effort and strain and to maximize your energy and strength:
Pace Yourself – Spread out heavier tasks throughout the day. Don’t over-schedule yourself. Allow enough time to complete a task, so you don’t have to rush
Plan Ahead – Gather everything you need for a task, before you start. Keep all most-needed items within arms reach.
Avoid Fatigue – Take breaks, and sit down, when possible. Plan breaks into your activity schedule.
Simplify and Set Realistic Goals – Use adaptive equipment, when able. Use appliances to do some of the work for you. Prioritize which tasks are most important to you. Don’t be afraid to ask for help. Let go of the expectation that you have to do things the same way you have always done them.
Use Proper Body Mechanics – Push or pull items, rather than lifting. Slide items along the counter. Carry items close to the body while keeping your back strait, or use rolling carts to assist with moving items around the house. Avoid excessive bending and twisting.
Exercise and Range of Motion: There are simple stretches and exercises that are designed to improve and/or maintain your range of motion, without causing excess strain on your joints.
Where do I Start?
These tips are a helpful guide to get you started, but seeking individual treatment will provide you with the most comprehensive plan for managing your arthritis.
Step 1: Talk to your doctor.
They may refer you to see a rheumatologist for further diagnostic testing and may be able to advise on a medication routine.
Step 2: Ask for a therapy referral.
Both occupational therapists and physical therapists are specially trained to assist with managing arthritis pain. Occupational therapists specialize in providing strategies for completing self care tasks and modifying your home to improve efficiency and safety. They also specialize in disorders of the hands to improve and prevent joint deformity. Physical therapists specialize in treating arthritic conditions that impact movement and mobility. They can help with range of motion, strength and use of mobility aids, if needed. See our article on “What is the Difference between a Physical Therapist and an Occupational Therapist.”
Step 3: Follow through on your recommendations.
The key to managing arthritis is follow-through. If you are given a medication regimen, a home exercise program, or tips on how to modify certain activities to reduce pain and further damage, make sure you follow the recommendations. Work with your therapist and medical team to make a plan that works for you, and stick to it.
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