Osteoarthritis: preventing progression, treatment and pain relief

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If you’re noticing swelling, stiffness or pain in your joints — especially after periods of inactivity and rest — it could be osteoarthritis. Luckily, osteoarthritis treatment, when started early, doesn’t have to include surgery or other expensive procedures. Learn how to prevent osteoarthritis progression and manage your joint pain with a few healthy habits.

What is osteoarthritis?

Osteoarthritis is a musculoskeletal (MSK) condition and type of arthritis that impacts the tissues in your joints. Most people with osteoarthritis gradually experience pain in their fingers, knees, hips, neck or lower back. Without early intervention, treatment and pain management, osteoarthritis can result in severe pain and even disability.

Why protecting your musculoskeletal health matters

Osteoarthritis is one type of musculoskeletal condition. Learn more about what MSK health includes and why pain is so common.

Learn more about MSK health

How to prevent osteoarthritis progression through diet, exercise and a healthy lifestyle

If you’re experiencing early signs of osteoarthritis, have a conversation with your primary care provider (PCP). They can help guide you to the right care based on your symptoms. Doing these five things can help with joint pain management and the treatment of osteoarthritis. Building these habits early on in life can also help prevent osteoarthritis later.

Stay active and exercise regularly. While this may seem counterproductive to joint pain management — it works. For many people, osteoarthritis pain is worse after laying down or sitting for long periods of time. Regular exercise helps build muscle, which reduces the amount of stress on your joints and prevents joint stiffness.

Maintain a healthy weight. Keeping your weight in check is one of the most effective ways you can manage your osteoarthritis symptoms. Even a small amount of weight loss can relieve pressure on your joints and slow osteoarthritis progression.

Eat an anti-inflammatory diet. Make sure your diet includes a variety of fruits and vegetables (especially dark, leafy greens), lean meats, fish, dairy and nuts. These foods offer a variety of antioxidants like vitamin A, C, D and E.

Talk to your primary care provider about your options for osteoarthritis treatment. Your PCP can help you explore safe and effective osteoarthritis treatment options and joint pain management strategies. These may include medication, dietary supplements, exercise programs or specialized care like physical or occupational therapy.

Protect your joints from injury and strain. There are many tools you can use to avoid overworking your joints and maintain your musculoskeletal health. Limit frequent bending, maintain good posture, wear supportive shoes and use support aids when needed to prevent further damage to your joints and help manage your pain.

Joint-friendly exercises for osteoarthritis pain relief

There are many low-impact, joint-friendly exercises you can do to help relieve osteoarthritis pain and strengthen the muscles around your joints. Always start any exercise with stretching and talk to a provider before beginning a new fitness routine. These morning stretches from WebMD^® are a great way to warm up your joints and relieve arthritis pain.

Other ideas for joint-friendly exercise include:

Get osteoarthritis support from your Wellmark benefits

Many Wellmark plans include resources and support for musculoskeletal health, including physical therapy for osteoarthritis and Wellmark Connect powered by WebMD, a free well-being tool. Log in to myWellmark^® to learn more about your benefits.

Disclosures

WebMD^® is a registered trademark of WebMD Health Services Group, Inc. WebMD is a separate company that provides wellness services on behalf of Wellmark Blue Cross and Blue Shield.

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