Hot Water Bags:

Hot water bags or electric heating pads can be used daily to provide temporary relief from joint pain and swelling.

Weight Loss:

Excess weight can worsen arthritis and increase pain. Make gradual lifestyle changes, such as eating a balanced diet, practicing portion control, avoiding fried foods, and committing to an exercise routine.

Exercise:

Although exercising may seem difficult when experiencing arthritis pain, it is essential for joint health. Exercise helps warm the joint fluid, preventing it from becoming too thick.

There are three main types of exercises that benefit both healthy joints and those affected by arthritis:

Flexibility Exercises:

These exercises focus on enhancing the range of motion, which refers to the ability to move your joints through their full, natural movement potential.
Flexibility exercises consist of mild stretching and motions that allow joints to move across their complete range.
Regularly performing these exercises, ideally on a daily basis, can help preserve and even increase the flexibility of your joints.

Aerobic Exercises:

Aerobic exercises strengthen the heart and lungs, boost stamina, reduce fatigue, and help manage weight.

Brisk Walking: A 30-minute brisk walk at least five times a week is beneficial, but you can start with three 10-minute walks throughout the day.
Swimming: Swimming strengthens the hips, knees, shoulders, and chest while being gentle on the joints. Aim for a 30-minute session five days a week.
Cycling: Cycling strengthens the hip and knee joints and muscles of the thighs and calves. A 30-minute ride five or more days a week is recommended.

Strength Training Exercises:

These exercises build muscle strength, which helps support and protect the joints.

Chair Sit:

Sit on a stable chair,
rise using your legs and hips,
return to the seated position.
Repeat 20 times during the day to strengthen the hips, knees, and feet.

Leg Raises:

Lie flat on your back,
keep your legs straight,
slowly raise one leg using your abdominal muscles.
Repeat 10 times on each leg to strengthen core muscles.

Knee Rolls:

Lie on your back,
bend your knees,
lower them gently to one side,
holding for 5 seconds.
Repeat 20 times on both sides to ease stiffness in the hips and abdominal muscles.

Massage

Experts recommend that regular massage can help alleviate pain associated with arthritis. You can either consult a massage therapist for techniques you can use on your own or visit a masseuse regularly. Massaging with extra virgin olive oil is particularly effective for easing joint pain.

Other Daily Tips

Here are some important suggestions for taking care of your joints on a daily basis:

When using a chair

Avoid relying on your wrists or knuckles to get up from a chair. Instead, use your forearms to push yourself up. This helps distribute your weight evenly and reduces unnecessary stress on your joints.
When rising from the chair, lean forward, placing your hands around your knees, and push up using your leg muscles.
Alternatively, distribute the weight between your forearms and legs when standing up. This helps avoid straining your knuckles or shoulders.

When carrying a bag

Avoid overloading your bag to prevent strain on your shoulders and fingers.
If your bag isn't too heavy, carry it over your shoulder.

When reading a book

Avoid resting your face on your elbows and knuckles while reading.
Do not rest your face on your wrists while reading.
Avoid gripping the book too tightly, as it can strain your wrists. Consider using a book rest to prevent strain on your elbows, knuckles, wrists, and neck.

When opening a jar

Avoid using just your fingers and thumb to open a jar, as it can strain your thumb.
Instead, use both hands for a firmer grip, using the palms to secure the jar, and always twist the lid open in the direction of your thumb.
Once the jar is open, you can use both hands to hold the lid, placing it on a non-slip mat or damp cloth.

When holding a cup

Avoid gripping the cup with just one hand.
Use both hands when holding a lightweight cup or mug.
Opt for cups with larger handles for a more comfortable grip.

When carrying dishes

Avoid carrying dishes in one hand as it puts strain on your thumb and wrist. Use both hands to carry dishes instead.
Refrain from using a tray to carry dishes, as it puts strain on your neck, shoulders, and elbows.
A trolley is the best option for carrying dishes.

When lifting heavy objects

Do not bend forward to lift heavy objects.
Instead, bend your knees, keep your weight evenly distributed on both feet, hold the object close to your body, and then lift it.

Additional Tips

For those with arthritis or joint pain, it's best to avoid high-impact exercises.
Make sure to wear appropriate clothing and footwear when exercising.
Rest is just as important as exercise—lack of rest can lead to injury.
It's advisable to work out under the supervision of an expert when using heavy equipment.
If you have heart conditions or other chronic health issues, always consult your doctor before starting an exercise routine.