Description

Arthritis therapy focuses on reducing joint pain, improving mobility, and slowing progression of the disease—whether it's osteoarthritis (OA), rheumatoid arthritis (RA), or another form. A comprehensive approach often includes physiotherapy, exercise, medications, lifestyle changes, and sometimes assistive devices or injections. Here’s a detailed guide to managing arthritis, including at-home therapy options: 🧠 Understanding Arthritis Types (Brief) Type Description Osteoarthritis Wear-and-tear degeneration of cartilage Rheumatoid Arthritis Autoimmune inflammation of joints Psoriatic Arthritis Linked with psoriasis; affects skin + joints Gout Uric acid crystal buildup in joints (esp. big toe) 🏥 Therapy & Treatment Options 1. Physiotherapy (Highly Recommended) A physiotherapist can: Improve joint function and flexibility Reduce stiffness and pain Prescribe joint-specific strengthening exercises Teach joint protection techniques Key areas: Knees, hips, hands, spine, shoulders 2. Therapeutic Exercises Gentle, low-impact movements improve mobility and reduce pain. ✅ Common Arthritis-Friendly Exercises: Range of motion: Arm circles, ankle pumps, wrist bends Strengthening: Using TheraBands or light weights Aerobic: Walking, swimming, cycling (low impact) Stretching: Yoga, tai chi for flexibility & balance Example: Knee Arthritis: Quad sets, straight leg raises, seated knee extensions Hand Arthritis: Finger stretches, grip strengthening with a soft ball 3. TheraBand Exercises for Arthritis (As shared earlier — excellent for building strength around joints without stress) Examples: Leg press (for knees) Shoulder external rotations (for RA) Rows (for posture and back) 4. Pain Management Techniques Hot/cold therapy (Hot packs for stiffness, cold packs for inflammation) TENS therapy (transcutaneous electrical nerve stimulation) Massage therapy (gentle techniques for circulation and relaxation) Ultrasound therapy (for deep tissue relief) 5. Medications (Under Medical Supervision) NSAIDs (e.g., ibuprofen) DMARDs (for RA) Steroid injections (for severe flares) Supplements: Vitamin D Calcium Glucosamine + Chondroitin (evidence mixed, but some find relief) 6. Lifestyle Adjustments Weight management (even 5–10% weight loss helps joint pressure) Balanced anti-inflammatory diet (omega-3s, turmeric, green veggies) Adequate rest + joint protection strategies (e.g., using assistive tools) 🏠 Home-Based Arthritis Therapy Plan (Example) 🗓️ 20–30 minutes daily Type Activity Warm-Up Gentle joint rotations (5 min) Strength 2 TheraBand exercises (e.g., leg press, row) Flexibility Gentle stretches (e.g., calf stretch) Cool-Down Deep breathing, light walking (5 min) Optional Apply hot or cold pack post-exercise 🛑 When to See a Specialist Pain lasts more than a few weeks or worsens Sudden swelling or redness in joints Joint deformity or major stiffness Suspected autoimmune cause (RA, lupus)