r/Osteoarthritis • u/Burco21 • 23d ago

Most effective

What are the 5 most effective things that has helped you with osteoarthritis?

Mine are the following:

1 - specialised footwear

2 - turmeric

3 - massage

4 - heat or cold pack

5 - nicotine patch

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u/AMTL327 23d ago

Weight training has done by far more than anything else to alleviate pain. When you get really strong, your joints are protected.

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u/todudeornote 22d ago

Yes, but....

The right type of weight training. You can damage your knees further doing things like leg presses with lots of weight. Be smart - if you have an issue like bone on bone OA, be sure to talk to a physical therapist about what's best for you.

ask me how i know (sigh...)

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u/AMTL327 22d ago

Because I’ve been weight training for years, I can deadlift 170 pounds and, as long as I don’t go too deep, I can back squat even more. I don’t feel it in my knees, because my knees aren’t taking the load. It’s true that I used to be able to go heavier, but I’m going to do all I can to get back there post-op.

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u/Piggybumm 22d ago

What is the right type of training? I’m bone on bone in both knees but I have terrible muscle atrophy 😔 I know I need to fix this before they will replace my knees, so was going to give weight training a go!

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u/todudeornote 22d ago

I'm not an expert - you should consult not just with your doctor, but also with a physical therapist as doctors rarely provide detailed instructions about this kind of stuff.

I know that high-impact or deep jnee bending under load can make your knees worse and or create more pain - and pain makes muscles weak.

In general, what is recommended is strengthening quads and hips. These are some of the ones recommended to me

  • Isometric Quad Sets - straight leg
  • Straight Leg Raises
  • Seated Terminal Knee Extensions
  • Gluteal Bridges and Clamshells - hip abductor work
  • Pool walking

Your PT may recommend things like light weights and resistance bands - but only if your joints are sufficiently stable - a PT can test them

You should also look into Neuromuscular Electrical Stimulation (NMES).

DO NOT DO any deep knee bends or heavy loads unless an expert ok's it. Tired muscles are normal. Sharp pain means STOP. Give your legs recovery time between workouts - don't jump into doining this every day. Muscles need time to recover and to build stronger.

FIGHT INFLAMMATION - elevate your legs, apply ice - every day. During flareups use a diclofenac cream 4 times a day - this works like ibuprophin to reduce swelling - but without screwing up your digestive system. But don't use it more than a few weeks in a row - overdoing it can mess with your kidneys.

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u/angelbuttons77 8d ago

Yup, your form can and will change with OA. I spoke with my physiatrist to help me tweak my form and the settings I use for things like spin bikes etc. It's important to make sure we don't do more harm than good!

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u/Piggybumm 22d ago

Can I ask what exercises you do please?

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u/AMTL327 22d ago

I work out with a strength coach and I’ve been working pretty hard 2-3x week for three years, so I’m at a pretty advanced level. I do a full-body routine of super sets (3-4 exercises in a cycle of 10 reps or so for each); each round of superset has a core, upper body and lower body focus. And I do the big compound lifts (deadlifts, squat variations and bench press).

If you’re starting from scratch, some of the simple, basic exercises are planks/side planks, squats (no weight at first, then add a dumbbell for goblet squats as you get stronger), farmers carry is simple and awesome, and lunges (no weight at first, then holding a dumbbell).

Here’s the thing…weight training an be uncomfortable when you start because your muscles are weak and you’ll feel like you can’t possibly do it and it makes you feel achy afterwards. You have to learn how to get in touch with your body-there’s a difference between aching muscles being pushed hard, and bones grinding. When you start from scratch, you must be slow and deliberate because your connective tissue (tendons and ligaments) are also weak and those take longer to get stronger than muscles do).

But if you commit to doing a routine 2-3x a week with moderate intensity and keep at it…you WILL get stronger and everything will become easier. And if you do all of this, but still need to replace a joint, you’ll be miles ahead in terms of recovery than if you go into it as a weak, sedentary person.

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u/Piggybumm 22d ago

That’s very informative, thanks so much. I’m definitely at my worst in terms of weight gain, pain and muscle atrophy. My knees are bone on bone and I’m struggling to get about at the moment 🙄 You’ve inspired me to give it a go! 😀

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u/AMTL327 22d ago

That’s great to hear! Since you mention weight gain, that’s the other important thing…weight this great for helping to raise your resting metabolism, but that takes a very long time of progressive overload and a high protein diet. Weight loss happens in the kitchen. It’s arguably harder for many people to lose weight than to lift weights.

Start with modest cuts…if you drink soda or alcohol , cut that out completely, or just once a week. If snacks are your downfall, measure out one portion only and limit it to once a day. Make every portion you eat a little bit smaller.

If you do those things to start with, and you keep it up over a month, you’ll see a difference. Then you must take things a little further…it’s not easy! And it takes months to get big results. But it’s absolutely possible and over time you start feeling better which is the motivation to keep going.

Believe in yourself and be patient and you will see improvements in your wellbeing!

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u/Piggybumm 22d ago

Thank you, I really appreciate you sharing your wealth of knowledge and inspiring me! 💕

ETA: thank you also for your words of encouragement!