1. Exercise
Exercise can help you deal with osteoarthritis symptoms. It will help you increase your endurance and strengthen the muscles around your joints. This in turn will improve mobility. Moreover, exercise will help you lose weight.
- Try aerobic exercises like walking, biking or swimming for 30 minutes daily 5 times a week.
- Do gentle weight training and resistance training a few times a week to build stronger muscles.
- Do range-of-motion exercises at least 30 minutes daily.
Avoid high-impact sports, which increase the risk of injury.
If needed, get help from an expert to plan an exercise program that is suitable for your health condition and lifestyle.
2. Hot and Cold Compresses
You can use both hot and cold compresses to manage joint pain due to osteoarthritis. While a hot compress will help reduce pain and stiffness, a cold compress will lessen swelling and inflammation.
- Prepare a hot compress by wrapping a hot water bottle in a thin towel.
- Make a cold compress by wrapping a few ice cubes in a thin towel.
- Put the hot compress on the affected joints for 2 to 3 minutes.
- Replace it with the cold compress and leave that on for about 1 minute.
- Repeat the process for 15 to 20 minutes a few times daily.
Note: Depending upon your condition, you can also use these compresses separately.
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