Arthritis and joint pain: living well

Step by step

1. 1

   Step 1: Keep the joint moving, gently and regularly

   When a joint is sore, complete rest can seem like the obvious answer. But for osteoarthritis, regular gentle movement is usually more helpful than prolonged inactivity.

   Movement helps maintain joint mobility and keeps the muscles around the joint working. Start with what feels manageable: a short walk, gentle stretching, ankle circles, knee movements or seated exercises.

   You do not need to do everything at once. A few minutes several times a day still counts.

   The goal is not to exercise through significant pain. If a movement causes sharp pain, makes your symptoms substantially worse or leaves you much more sore afterwards, reduce the intensity or stop and seek advice if it continues.

   Learn more: Movement as a community habit
2. 2

   Step 2: Start seated if standing is uncomfortable

   A chair can be a useful starting point when your knees, hips or ankles are painful or you are not yet confident exercising while standing. Try gentle movements such as:

   • Ankle circles
   • Straightening and bending the knees
   • Seated marching
   • Shoulder rolls
   • Gentle wrist and finger movements

   Start slowly, particularly if you feel stiff after waking or after sitting for a long time. A few easy movements can help you loosen up before doing more.

   Chair-based exercise is not lesser exercise. It can be a practical way to work on mobility, coordination and strength while reducing the load on the legs.

   Learn more: Chair dance for bone and muscle
3. 3

   Step 3: Strengthen the muscles around the joint

   Strong muscles help support the joints and make everyday activities easier.

   This is particularly important for painful knees and hips. Exercises such as seated leg extensions, sit-to-stands, heel raises and other light resistance exercises can gradually build strength.

   Aim for muscle-strengthening activity at least twice a week, if it is appropriate for you. Start with a level that feels manageable and increase gradually.

   You may feel your muscles working during exercise, but sharp or significant joint pain is a reason to stop or modify the movement.

   If you have severe joint pain, a recent injury, major swelling or another medical condition affecting movement, ask your doctor or physiotherapist which exercises are appropriate for you.

   Learn more: Muscle strength and ageing
4. 4

   Step 4: Eat to support your overall health

   There is no food that cures arthritis. Be cautious of anyone promising a particular spice, supplement or arthritis diet that will make joint pain disappear.

   What matters more is your overall eating pattern.

   Make vegetables, fruit, beans and lentils, whole grains, nuts and seeds regular parts of your diet. Include protein-rich foods such as dal, beans, curd, paneer, eggs or fish, depending on what you eat. Choose mostly unsaturated fats and keep deep-fried and highly processed foods as occasional choices.

   If you are carrying extra weight, even a modest amount of weight loss can reduce symptoms and improve function in knee osteoarthritis. You do not need to aim for dramatic weight loss to see a benefit.

   And remember: this is not about giving up foods you enjoy. It is about making the healthier choice more often.

   Learn more: Anti-inflammatory swaps for an Indian kitchen
5. 5

   Step 5: Sleep well and know when to ask for help

   Pain and poor sleep can feed into each other. Pain can make it harder to sleep, while poor sleep can make pain feel harder to cope with. Keep a reasonably regular sleep and wake time, give yourself time to wind down before bed and try to stay physically active during the day. Just as importantly, know when joint pain needs medical attention. See your doctor if:

   • A joint becomes hot, red or markedly swollen
   • Pain becomes suddenly severe or unbearable
   • You have a fever along with joint pain
   • Morning stiffness is prolonged, particularly if it lasts an hour or more
   • Your joint has changed shape or you suddenly cannot use it normally
   • Pain or stiffness is persistent or interfering with your everyday activities
   • You are unsure whether your symptoms are osteoarthritis or another type of arthritis

   These symptoms can sometimes point to conditions such as rheumatoid arthritis, gout or an infection, which need different treatment.

   Getting the right diagnosis matters. You do not have to simply accept persistent joint pain as an inevitable part of ageing.

   Learn more: Sleep & recovery

The simple takeaway

You do not need to protect painful joints by avoiding movement. Think:

• Move gently.
• Build strength.
• Eat well.
• Sleep well.
• Ask when something does not feel right.

The aim is not to have pain-free joints every minute of the day. It is to keep doing the things that matter to you, with as much comfort, strength and independence as possible.

All topics in this guide

• Arthritis: the three common kinds, and telling them apart
• Movement as a community habit
• Chair dance for bone and muscle
• Muscle strength and ageing
• Anti-inflammatory swaps for an Indian kitchen
• Sleep & recovery

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