IF YOU HAVE ARTHRITIS, taking your medication and following your doctor’s orders are essential. But self-care can be just as important in your daily and long-term management of the disease.

“Your doctor may recommend a combination of treatments that may include medication, weight management and exercise,” says John Klippel, M.D., president and CEO of the Arthritis Foundation in Atlanta. “But reducing everyday stress on your joints and finding ways to manage pain are equally important.”

The following medical and self-care steps can make living with arthritis easier and less painful.

Medical Essentials

• SEE YOUR DOCTOR AND GET AN ACCURATE DIAGNOSIS. The earlier an accurate diagnosis is made and proper treatment started, the better. “Early treatment often can mean less joint damage and less pain,” says Klippel. “In addition, the right treatment requires getting the right diagnosis. There are more than 100 types of arthritis, and each should be managed in slightly different ways.”
• UPDATE YOUR MEDS. If you’ve been taking the same arthritis medication for years, ask your doctor if any of the newer drugs have fewer side effects or provide greater pain relief than your current regimen.
• TAKE YOUR MEDICATION AS PRESCRIBED. If you’re tempted to stop taking your medication because you believe it’s not working or causing side effects, call your doctor first. “It can take weeks or even months for the full benefits of a medication to be felt or for side effects to disappear,” says Klippel. “Stopping a medication abruptly may not only cause you to miss out on its benefits, in some cases it can be dangerous.”
• BE SUPPLEMENT SAVVY. Ask your doctor if you should take glucosamine, a supplement that has been shown to ease joint pain and stiffness in people with osteoarthritis of the knee. Some studies suggest it may reduce the risk for cartilage damage.

Movement Musts

• STAY ON THE MOVE. “Regular exercise helps relieve and prevent arthritis pain,” says Klippel. “An effective program can help stabilize a weak or damaged joint and promote flexibility, which can reduce pain and stiffness.”
• WARM UP BEFORE WORKING OUT. Start slowly and get up to speed only after your muscles and joints have had at least five minutes of prep time.
• STRETCH IT OUT. Stretching helps keep joints and muscles flexible, relieves stress and can help you maintain your daily activities.
• TAKE THE PLUNGE. Exercising in water can build strength and increase range of motion, while the water’s buoyancy reduces wear and tear on sore joints. Check your local YMCA or call the Arthritis Foundation for an aquatic exercise program in your area.
• AVOID EXCESS STRESS ON YOUR JOINTS. Use larger or stronger joints to carry things. Assistive devices can make tasks at home and work easier.
• INCREASE YOUR RANGE. Range-ofmotion exercises (such as stretching) are a good way to keep your muscles and ligaments flexible and strong.
• TAKE A WALK. Choose your favorite spots (indoors and out) and make plans to walk them at least once a week. “Walking is the ideal exercise for most people with arthritis,” says Klippel. “It burns calories, strengthens muscles and builds denser bones — all without jarring fragile joints.”
• MONITOR HOW YOU FEEL AFTER EXERCISE. If your joints hurt two hours after a workout, you’re doing too much and need to reduce the length or intensity of your workout.

Dietary Directives

• LOSE WEIGHT by eating fewer calories and exercising more. You won’t just look better, you’ll feel better, too. Research shows losing as little as 11 pounds may reduce your risk for osteoarthritis of the knee by 50 percent. “Every extra pound you carry around translates to added stress to your knees and hips,” says Klippel. “Excess weight can mean more pain, no matter which form of arthritis you have. It also can contribute to and aggravate osteoarthritis.”
• POUR A GLASS OF ORANGE JUICE OR PEEL AN ORANGE. Research shows vitamin C and other antioxidants can reduce the risk for osteoarthritis and its progression. Another bonus: Oranges and other citrus fruits are good sources of folic acid, which can help alleviate the side effects of the arthritis drug methotrexate and reduce the risk for cardiovascular disease in women with lupus.

Preempt Pain

• PACK SOME HEAT. To relieve pain and stiffness, try heat therapies, such as heated pools, whirlpools, warm showers, warm compresses or microwaveable heat packs.
• CHILL OUT. Applying cold to sore spots also can help reduce pain and swelling. Use a cold pack, a bag of ice wrapped in a towel or a bag of frozen vegetables for a quick and easy cold treatment. You also can try an “ice massage” and rub ice directly on a painful joint.
• ENJOY A MASSAGE. Massage can relieve muscle tension and help reduce fatigue. Certain forms, such as Swedish, focus on muscles and joints to improve function.

Finally, learn everything you can about your condition.

“Staying current with research and new medications along with advances in surgery and assistive devices can help reduce pain and maintain your activity level,” says Klippel. “There’s no cure for arthritis, but you can manage it and live your life to the fullest.”

Barbara Floria spoke with John Klippel, M.D., president and CEO of the Arthritis Foundation in Atlanta. For more information, contact the foundation at 800-283-7800 or visit www.arthritis.org.

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