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Keep moving
Staying active is one of the best things you can do. Try to be active every day, even if it is only a short walk. Low-impact activities like swimming, cycling, walking and tai chi are kind to joints.
Pace yourself
Balance activity and rest. Break big jobs into smaller chunks, and change position often. Try not to overdo it on a good day, as you may pay for it afterwards.
Managing a flare-up
- use heat or cold on the joint
- keep gently moving, but do less for a few days
- use your pain relief as advised
- see your GP if a flare-up does not settle
Look after your feet
Comfortable, supportive shoes with a thick, soft sole can ease pain in your knees, hips and feet. Avoid high heels. Some people find insoles help. A podiatrist can advise you.
Aids and gadgets
Equipment can make daily tasks easier and protect your joints, for example:
- a walking stick, used in the hand opposite the painful hip or knee
- jar openers, tap turners and easy-grip cutlery for sore hands
- a raised toilet seat, grab rails and a perching stool
- a long-handled grabber so you do not need to bend
Your council can arrange a free needs assessment, and an occupational therapist may suggest equipment and changes to your home.
Sleep
Pain can make sleep hard. A pillow between or under your knees can help, as can a regular bedtime routine and taking pain relief before bed if your doctor agrees.
Your mood
Living with long-term pain can make you feel low or anxious. This is common. Talk to your GP, or in England refer yourself to NHS Talking Therapies. The Versus Arthritis helpline (0800 5200 520) is free.
Sources we used
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