Living with knee arthritis

Arthritis Joint Pain: 18 Ways to Get Relief

There’s no getting around it: Arthritis can be a real pain. For some people, years of everyday use wear down the cartilage in the joints, leading to osteoarthritis that makes it painful to use the hip, knee, shoulder, or other joints. For others, the immune system acts up and attacks the body’s joints and other tissues, triggering inflammatory arthritis such as rheumatoid arthritis or ankylosing spondylitis.

No matter what type of arthritis you have, stiffness and aching joints become your daily reality.

At times, you’ll experience acute flares from your arthritis, when the pain suddenly becomes worse. “Those are the patients who are in excruciating pain, pretty much debilitated to the point that it helps spur them to see the doctor,” says Karina Torralba, MD, a rheumatologist with Loma Linda University in California. Thankfully, those arthritis flare-up periods are temporary, but even after a flare subsides, chronic pain can still linger through treatment. The everyday activities you never used to think twice about can become painful and exhausting.

But there is hope, and life doesn’t have to be about waiting for the next bout of pain to pass. We talked to rheumatologists and CreakyJoints community members to find some daily tips that can help you beat the pain.


1. Always take your medication

First things first: Make sure you haven’t been ignoring your prescriptions. “For example, if a medication is supposed to be taken three times a day or two times a day, but a patient only takes one dose, then they don’t feel like there’s an effect,” says Dr. Torralba. “It does take a while for the medication to build up in their body and take an effect.” Sticking with your treatment plan is the best way to get arthritis joint pain relief. If you’ve been feeling better, that’s because of the medications — it’s not a signal that the disease is gone for good.

2. Try a topical treatment

Rubbing a cream on the outside of your joints can give you relief that’s more than skin deep. While herbal supplements don’t show too much promise for arthritis relief, topical creams seem to be more effective, says Dr. Torralba. OTC tropical rubs like capsaicin cream or Icy Hot can block pain receptors or reduce inflammation, giving you relief from arthritis pain. Read more about arthritis creams for pain relief here.


3. Eat a Mediterranean diet

There’s no magic eating plan that will alleviate arthritis for good, but a Mediterranean-style diet is considered the gold standard anti-inflammatory diet, says Folashade Alade, MD, a rheumatologist for Piedmont Physicians Group in Georgia. Less inflammation may mean less arthritis pain. A recent review in Rheumatology International found that eating a Mediterranean diet — emphasizing fruits and vegetables, whole grains, and fish while cutting back on red meat — shows promise in reducing pain and physical function of rheumatoid arthritis patients.

4. Cut down on sugar

CreakyJoints member Anita Marie Poupa says that avoiding added sugar helps ease the pain of arthritis, and she’s not the only one. In a study of 217 people with RA, desserts and sugar-sweetened sodas were the two foods most often reported to make arthritis joint pain symptoms worse. Limit the sweet stuff to an occasional treat rather than part of your everyday diet.

5. Lose a jeans size

Even if you don’t feel direct pain relief from following a Mediterranean diet or skimping on sugar, the habits could help arthritis joint pain indirectly. Extra weight puts more stress on your joints and is associated with higher levels of inflammation, so getting to and staying at a healthy BMI could lead to less pain. “If there is obesity, which is a risk factor for arthritis, I do gently nudge to make changes in their diet,” says Saakshi Khattri, MD, assistant professor of rheumatology and dermatology at the Icahn School of Medicine at Mt. Sinai Hospital in New York City. Avoiding sugary, processed, and fried foods while emphasizing fruits and veggies could help ease arthritis pain through weight loss.


6. Don’t sit for long periods

Especially if you’re dealing with back pain, staying too sedentary could be contributing to the pain, says Dr. Torralba. “We get a lot of patients who are doing desk jobs, and they’re constantly sitting,” she says. “They tend to forget that over time, sitting is bad for your back.” She recommends getting up at least once an hour to do a bit of stretching by your desk.

7. Schedule regular swim sessions

When it comes to joint pain, it’s use it or lose it — the less you move your body, the more your joints will hurt when you do try to be active. As tempting as it is to stay on the couch to avoid pain, exercise is the best thing for your body in the long run. When you do hit the gym, a swim session could be your best move. “It pretty much negates the effects of gravity when you’re in the pool,” says Dr. Khattri. “Gravity is the enemy of arthritis, especially if it’s in the back or knees.”

8. Take a yoga class

Depending on the class, yoga can be another workout that gets your joints moving without doing extra damage.“Not like hot athletic yoga, but gentle yoga with a little bit of stretching, based on what the joints can tolerate,” suggests Dr. Khattri. In a study of 75 sedentary adults with RA, eight weeks of yoga was linked with improved pain, vitality, and other factors of well-being.

9. Try tai chi

This flowing “meditation in motion” Chinese martial art could relieve pain in both inflammatory arthritis (namely RA) and osteoarthritis, according to a 2016 review in Scientific Reports. “It’s a low-impact exercise,” points out Dr. Khattri. “You have this slow, gentle movement that doesn’t stress the joints.”

Home Remedies

10. Experiment with heat and cold

Hot water bottles and ice packs both have their place in medicine. Heat therapy can open up the blood vessels to promote blood flow, while cold therapy tightens blood vessels to reduce inflammation.As a general rule of thumb, “for chronic pain you use heat; if it’s an acute injury you use a cold compress,” says Dr. Alade. She stresses that some people with acute flares might fare better with heat, or someone with chronic pain might find more relief with cold, so try both and figure out which makes you feel the best.

11. Use adaptive devices

Dr. Alade uses this phrase as a catch-all term for tools that are designed for people whose joints hurt during everyday activities that involve gripping, squeezing, and bending. Seek out thick-handled utensils, or use an electric can opener instead of a manual one. Dr. Alade recommends the brand OXO, which has lines of gadgets designed for people with arthritis. Check out more popular assistive devices for arthritis here.

12. Start using a shoe insert

Your feet carry you place to place, taking the brunt of every step — and sometimes, that impact can cause pain, not only in the feet and ankles but even in the knees and hips. “Sometimes it’s just changing shoes,” says Dr. Khattri, “getting fitted for the right shoe or getting an insert for the right cushioning.” Some drugstores have kiosks where you can walk on a bag to get recommendations for inserts, she says. If those don’t work, schedule a visit with a podiatrist who can offer suggestions based on arch height and instep. Here are more tips for soothing arthritis when it strikes in your feet.

13. Treat yourself to a massage

Massages aren’t just for de-stressing — they can also provide your joints with much-needed pain relief. A study of 42 adults with RA found that those who’d gotten moderate-pressure massages (as opposed to light-pressure) had less pain; better range of motion in their shoulders, elbows, and wrists; and stronger grip strength after a month.

Lifestyle Changes

14. Don’t let stress get the best of you

When you spend your life fearing pain and avoiding activities that might trigger a flare-up, you end up making things worse. It’s easier said than done, but try not to let the fear of pain hold you back when you are feeling your best. “I’ve learned to keep my stress levels in check and adopt a more easygoing approach to life,” says CreakyJoints follower Kel Johan. “No sense in making myself feel worse and causing more flares for things I cannot control.”

“Fear itself is debilitating,” says Dr. Alade. Most of the time, the pain won’t be as bad as you think, so for once proving yourself wrong is a good thing.

15. Remember that “no” is a perfectly acceptable answer

Frustrating as it is, other people won’t always understand what it’s like living with arthritis. Learn your body’s limits, and don’t force yourself to go past them — no matter how much pressure you’re getting from loved ones (or yourself). “There’s nothing wrong with saying, ‘Sorry I can’t go’ or ‘It’s time for me to go home, because I’ve run out of spoons,’” points out CreakyJoints follower Jon Aumann. Here are more tips for handling social plans without the guilt.

16. Bring your shopping cart to the car

Every little bit of help counts, so don’t force yourself to carry heavy grocery bags to the car when your joints are aching. “Instead of carrying the groceries in your arms, try putting them in the trolley and moving it with you,” suggests Dr. Alade.

17. Adjust your computer screen

If you do need to sit at a computer for long periods, having the wrong setup will only make the effects of sitting worse. Make sure your keyboard and monitor are set up so that you can keep your back and neck straight, recommends Dr. Torralba. Keep your feet flat on the floor and set your monitor so your head can stay straight while you look at the screen, the keyboard set where your shoulders can relax.

18. Leave the housework for another day

You might not be able to wrap up tasks as quickly as you used to, and that’s OK. Accepting that you’ll need extra time to get things done is the first step to avoiding overexerting yourself. “I have learned to pace myself to avoid flares,” says CreakyJoints follower Anne Marks. “This can be frustrating, as sometimes I just want to get things done, but I know that if I don’t take a break between (or sometimes during) jobs then I am going to feel it later.” Nothing wrong with saving the vacuuming for tomorrow — or asking a loved one to pitch in. These tips for making household chores easier can help too.

Keep Reading

  • Arthritis Flare-Ups: What Causes Them and Exactly What to Do When You Have One
  • Prevent Arthritis Hand Pain in Your Daily Activities with These 10 OT-Approved Tips
  • 30 Tips and Tricks to Prevent Arthritis Morning Stiffness

Knee Pain and Arthritis

Knee Joint Pain from Arthritis

Arthritic knee pain can present itself in many different ways. The specific symptoms will depend on a number of factors, including the degree and nature of joint degeneration, the patient’s condition (such as weight and physical fitness) and the patient’s individual perception of pain.

That being said, there are certain signs and symptoms of arthritic knee pain that are typical among most patients. For most, the knee pain associated with osteoarthritis is usually characterized by some combination of the following symptoms:

    Knee pain that comes and goes
    In most but not all cases, the symptoms of knee osteoarthritis come and go, becoming gradually worse and more frequent over a number of years. There may be a persistent, dull ache, accompanied by flare-ups of more intense pain after certain activities that strain the knee joint (such as walking up stairs).

    With severe osteoarthritis of the knee, the pain can become continuous, interrupting sleep and making any form of weight-bearing activity severely painful.

    Two distinct types of arthritic knee pain
    In a recent study that explored the nature of pain through extensive interviews with 20 patients, 80% profiled two distinct types of knee pain: mechanical pain and inflammatory pain1:

    • Mechanical pain. This type of pain was described in many different ways, such as sharp or aching. It resulted from weight-bearing activities and knee joint movements, such as climbing stairs or squatting down. This type of pain intensified with increased knee joint strain and went away after a brief period of rest. It was also worse after a prolonged period of inactivity, such as getting up after sitting for a long time, and would go away after a few minutes of gentle movement of the joint.
    • Inflammatory pain. This type of arthritic pain was often described in the interviews as burning, and often accompanied by swelling and a sensation of warmth. It was less predictable, sometimes occurring as flare-ups of intense pain in addition to the dull, aching form of mechanical pain, brought on by changes in the weather or by activity.

    Certain things make the knee pain worse

    • Prolonged inactivity. The pain and stiffness is usually worse when getting out of bed in the morning or after sitting for a long period in the car.
    • Bending. Using the joint while bearing weight, such as bending down, getting in or out of the car, or walking up stairs, typically makes the pain worse.
    • Overuse. Pain may intensify after certain sports or activities, such as walking a long distance or any activity involving repetitive bending or pressure on the knees (e.g. kneeling while gardening).


    Certain things make the knee pain better

    • Rest. After a painful flare, the pain usually subsides after resting for a relatively short period.
    • Ice and/or heat. Applying ice or a cold compress after activity-related pain usually provides a quick reduction in pain as it reduces inflammation. Applying a warm compress or heating pad, or sitting in a hot whirlpool bath, usually provides a soothing form of pain relief.
    • See When and Why to Apply Heat to an Arthritic Joint and When and Why to Apply Cold to an Arthritic Joint

    • Gentle/moderate activity. When the knee joint is used, it secretes synovial fluid between the cartilage in the joint. This fluid is viscous, with a consistency described as similar to an egg yolk. Its primary role is to reduce friction in the joint, which in turn helps with flexibility and reducing pain.
    • Weight loss. Losing weight, as appropriate, helps reduce strain on the knee, thereby reducing pain and slowing the joint degeneration.
    • See How Effective is Weight Loss for Treating Knee Arthritis Pain?

  • 1.Keith K.W. Chan, Loretta W.Y. Chan, “A qualitative study on patients with knee osteoarthritis to evaluate the influence of different pain pattersn on patients’ quality of live and to find out patients’ interpretation and coping strategies for the disease,” Rheumatology Reports, Vol.3 No.1 (2011).

Healthdirect 24hr 7 days a week hotline

With the right support, you can lead a healthy, active life with osteoarthritis. It doesn’t have to get worse and it doesn’t always lead to disability.

To maintain physical and mental health a good diet and regular exercise will help keep muscles strong and control your weight, which is good for osteoarthritis and also has other health benefits.

It is important to look after your joints, as you are more likely to injure them if you have osteoarthritis. Make sure you pace yourself, have plenty of rest breaks and stop if you are in pain. Always try to use the strongest and largest muscles and joints to reduce pain and stress on the joints, for example using your thigh muscles instead of your back for lifting. You may need to change the way you do things to avoid putting your joints in unstable positions. It is important to take your medicine as prescribed, even if you start to feel better.

Continuous medicine can help prevent pain. If your medicine has been prescribed ‘as required’, you may not need to take it in between painful episodes. If you have any questions about the medicine you are on, discuss them with your doctor.

There is a wide variety of simple and practical home care and lifestyle aids available, designed to help reduce pain associated with your arthritis and improve your comfort, safety and ability to carry out tasks.

Managing osteoarthritis

The symptoms of osteoarthritis vary greatly from person to person, and between different affected joints.

The amount of damage to the joints and the severity of symptoms can also vary. For example, a joint may be severely damaged without causing symptoms, or symptoms may be severe without affecting the movement of a joint.

There is no cure for osteoarthritis, but the symptoms can be eased with a number of different treatments. Mild symptoms can often be managed with exercise or by wearing suitable footwear. However, in more advanced cases of osteoarthritis, other treatments may be necessary.

Treatments include non-drug treatments, including physiotherapy and weight loss, medications such as painkillers, and surgery.

In the home

Around your home, products that can help you maintain your independence include:

  • key turners and door knob covers
  • specially designed scissors with large handles
  • book holders to avoid strain on the wrists and joints
  • pick-up reachers (a tong-like implement that makes reaching for and grasping objects easier)
  • rubber grips for pens and pencils – these mean you will not have to grip as hard
  • ejector seat chairs, which may help people with limited mobility
  • light, long-handled brooms and dustpans to avoid bending

You will also be able to access products to make life easier. These include products to help you getting dressed, work in the kitchen or in the garden, or to manage independently in the bathroom.

More information can be found on these types of products at:

  • Learn more about Arthritis: aids and equipment to help at
  • Arthritis Australia website has a booklet ‘At home with arthritis’.
  • Arthritis Australia arthritis information line: 1800 011 041.
  • Get your GP to refer to you to local public or private occupational or physiotherapists. If you are seeing a therapist privately, a Chronic Disease Management care plan can provide some Medicare rebates for these visits.
  • Independant Living Centres (ILCs) can also provide some support. They are located in each capital city, or contact them through or call 1300 885 886.

Preventative measures

Arthritis can sometimes make you less flexible and less mobile. This can increase your risk of having an accident.

Listed below are a number of measures you can take to limit this risk.

  • Eliminate home hazards – always keep your home well lit and remove all loose wires and cords that you may trip over. Make sure treads, rugs and carpets are secure. Keep rubber mats by the sink and in the bath to prevent slipping and always clean up spills immediately. Install grab rails in the bathroom and toilet to help you stand up without falling. Your doctor may be able to provide support and advice about safety in the home.
  • Improve your balance – exercise that helps improve your balance can prevent a fall. Ideal forms of exercise for improving balance include tai chi, yoga and dance.
  • Exchange high heels for flats – high heels are bad for your posture and make you more prone to falling, so wear flat, comfortable footwear.
  • Don’t drink too much alcohol – alcohol can affect your balance, making you more likely to fall.
  • Check your sight – as you get older, you will probably experience some deterioration in your eyesight. It is important to get your sight checked regularly by a qualified optician. Poor eyesight can increase your risk of accident and injury.
  • Ask for help – if you know you have arthritis, avoid standing on chairs to reach high cupboards or change a light bulb. Take care with or even avoid if possible using ladders. Also, try to avoid doing chores that you know will cause more pain. Write a list of the jobs that need to be done around the house and save it for the next time your friends or family visit.

About the author

Leave a Reply

Your email address will not be published. Required fields are marked *