Challenging the pain of arthritis

Arthritis is a condition that causes stiff and painful joints.

An estimated 9 million people suffer from some form ofarthritis in the UK. This is a condition that causes stiff and painful joints.

Osteoarthritis is one of the most common types, and it's caused by wear-and-tear of the joints.

Rheumatoid arthritis is an autoimmune disorder, which means that the body’s immune system mistakenly starts attacking its own tissues.

Sufferers can experience ‘flare ups’ in smaller joints – such as the fingers, wrists and elbows, where the joints become hot and swollen.

Powerful anti-inflammatories and painkillers are the usual treatments for arthritic joints.

But there are plenty of other things you can try to help ease the pain without resorting to medicines.

1. Lose weight – every pound helps

Keeping yourself at a healthy weight is probably the single most important thing you can do to you protect your joints.

But, for those carrying too much weight, the good news is, even losing just a few pounds can make a difference.

'Science shows that your knees and hips have to cope with up to ten times your body weight every time you take a footstep,' says Dr Gordon Cameron, a joint and muscle pain specialist based at the Edinburgh Clinic in Scotland.

'Losing half a stone in weight will take the equivalent of five stones off your knees each time you take a step,' he says.

2. Visit an osteopath

It can help relieve pain or stiffness in your joints and muscles.

Osteopaths use physical manipulation, stretching and massage to increase the mobility of joints, relieve tension and increase blood flow to the surrounding tissues.

'By increasing the flexion, you will make the joints less tight and compressed and help the body to relax,' explains Hector Wells, an osteopath and member of the British Osteopathic Association.

But it's not right for everyone.

'If your painful joints are alleviated in a bath or swimming pool, you're more likely to get benefit from manipulation,' says Hector Wells.

Further information: General Osteopathic Council.

3. Be kind to yourself

Studies have shown that stress increases inflammation throughout the body, aggravating existing joint pain.

Set aside at least one evening a week that's devoted entirely to relaxation.

4. Eat pineapple

Bromelain may help reduce pain associated arthritis.

Pineapple is rich in bromelain – a group of enzymes that work as anti-inflammatory agents.

'Make sure you eat the tougher core of the pineapple too, because it's this part that contains the highest concentration of bromelain,' says Dale Pinnock, medical herbalist at the Natural Solutions Clinic in St Neots, Cambridgeshire and creator of self-help DVD, ‘Beating arthritis naturally’.

'Try juicing some celery, pineapple and a small knob of ginger,' he says.

5. Bathe your cares away

Enjoy a long bath with a few drops of a relaxing essential oil. Afterwards give all the joints in your body some attention, massaging them with a body oil or cream.

'Epsom salts, which are high in magnesium, can help relieve joint pain,' says Christine Horner, nutritional therapist at the Margaret Hills Clinic that helps patients with arthritis.

'Before bed, dissolve three teacups of Epsom salts into a bath of comfortably hot water.

'Soak in the bath for 10 to15 minutes, whilst slowly exercising your joints and muscles in the water.

'Do not use soaps of any kind. Your muscles should feel more relaxed and energised the following day,' he says.

6. Try needles

Acupuncture is said to relieve arthritis pain.

In Chinese traditional medicine, painful joints are a sign of an energy imbalance in the body.

Traditional acupuncture uses fine needles to pierce the skin at precise points of the body.

The theory is that this helps to unblock the body's energy lines and restore energy flow.

'While it isn't a magic cure, I've seen lots of people with arthritis experience immediate relief after an acupuncture session,' says practitioner Annie Webb, alternative health practitioner at Triyoga, Primrose hill.

Further information: British Acupuncture Council.

7. Free your feet

Every step we take puts pressure on our knee joints.

An American study compared the impact of different types of footwear on the knees and found that flat shoes with flexible soles, such as trainers and even flip-flops, were the kindest on joints.

Keep high heels for special occasions and steer clear of tight-fitting shoes that don't give your toes enough space to spread comfortably.

Always kick off your shoes as soon as you get home. Stretch your toes and pad about barefoot.

8. Cook a vegetable curry

Turmeric is a natural anti-inflammatory.

Don't underestimate the healing power of your food.

'Ginger is a great ingredient for arthritis. It's known as a COX-2 inhibitor – which means it blocks COX-2, one of the enzymes that cause inflammation,' says Dale Pinnock.

'A close relative, turmeric, is also a natural anti-inflammatory.

'A quick dish, such as a spicy vegetable curry, is a great way to include them in your diet,' he says.

9. Take a supplement

Although the jury is still out on whether joint supplements can actually restore worn cartilage, there's plenty of anecdotal evidence that they can ease stiffness and pain.

'Glucosamine, an amino sugar, and collagen, a protein, are both found in high concentrations in the cartilage, ligaments and tendons – while hyaluronic acid is an important component of synovial fluid, the natural lubricant of the joints,' says Dr Cameron, a joint and muscle pain specialist based at the Edinburgh Clinic in Scotland.

Omega-3, an essential fatty acid, is a natural anti-inflammatory regularly taken for joint pain.

Check with your doctor, if you're taking other medication for arthritis – particularly before taking supplements containing Omega-3.

10. Stretch every day

A regular yoga session could help.

When joints are stiff and painful, moving about might seem like a bad idea – but it’s essential.

'Arthritic joints need stretching and exercise, if you want to keep mobile,' says Dr Cameron.

'We need to start exercising and looking after our joints in the same way we brush our teeth every day,' he says.

A regular yoga session could help. Or try aqua aerobics, which takes the weight off arthritic joints. Studies have also found Tai Chi to be beneficial for arthritis sufferers.