Osteoarthritis (OA) is a degenerative condition that develops when the cartilage in the joints wears down over time. Cartilage is the spongy material that cushions the ends of bones and prevents them from rubbing against each other.
When the cartilage wears down and the bones rub against each other causing friction, it leads to pain, stiffness, and loss of mobility. Osteoarthritis can affect any joint, but most commonly affects the hands, knees, hips, and spine. It occurs gradually and eventually gets worse over time.
Osteoarthritis can begin to affect the bones and the ligaments and tendons that hold the joint in place. This causes inflammation and weakens the entire joint.
What are the Non-Medication Treatments for Osteoarthritis in Seniors?
Here are 7 non-drug treatments to help manage osteoarthritis:
1. Physical activity
Physical activity increases strength, range of motion, joint stability, and function, and can make OA symptoms better. Physical activity can also help you manage your weight and other health conditions such as heart disease and diabetes.
Try to find ways to be more active throughout the day, a combination of aerobic, strength-building, and balance/flexibility exercises can significantly improve osteoarthritis.
Some joint-friendly activities include: walking, swimming or water aerobics, cycling, tai chi, yoga, resistance bands, light gardening, and even housework.
2. Weight management
Excess weight increases joint pain and damages cartilage, especially in the hips and knees. Even losing a small amount of weight can help reduce pain. Losing 1 pound of body weight can help you lose 4 pounds in your knees.
Managing your weight through a healthy diet and increased physical activity can help reduce your joint pain. Like managing OA, achieving a healthy weight involves a combination of approaches and sometimes a bit of experimentation. In addition to physical activity and dietary changes, other weight loss strategies may include surgery and medication.
3. Education and Social Support
Managing OA can mean balancing a variety of symptoms, conditions, emotions, health care providers, and treatments. Educating yourself about your condition, learning coping skills, and connecting with others who have had similar experiences can help you manage your pain. Look for self-management education classes like the Chronic Disease Self-Management Program or Better Choices, Better Health that can help you learn how to manage your chronic condition, prevent its short- and long-term health consequences, and achieve the best quality of life possible.
4. Physical and/or occupational therapy
Physical therapy can help improve your mobility, strength, endurance, activity level, balance, and function. Occupational therapy focuses on improving your daily function and independence by teaching you techniques to manage everyday tasks. Both physical and occupational therapy can also help you fit braces, orthotics, assistive devices, and walking aids.
5. Assistive devices
Braces and canes can improve pain, joint stability, and balance, and may help reduce your risk of falls.
6. Mind-Body Treatments
Pain and other symptoms of osteoarthritis can lead to feelings of stress, anxiety, frustration, and depression; it’s important to take care of both your physical and mental health. Acupuncture, massage, and heat and cold treatments can help relieve pain. Tai chi and yoga can reduce pain, stiffness, and tension, while also promoting feelings of relaxation and well-being.
7. Protect your joints
Joint-protective strategies can help reduce pain and the risk of injury, and make everyday tasks a little easier. Wear supportive shoes; alternate between sitting and standing; take stretching breaks throughout the day; use safe lifting techniques; try to distribute your weight evenly across your joints when walking, climbing stairs, and doing heavy housework; rethink your chores to minimize stress on your joints; and invest in gadgets that make everyday tasks easier.
