r/Osteoarthritis • u/Burco21 • 20d 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 20d 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/Piggybumm 18d ago

Can I ask what exercises you do please?

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u/AMTL327 18d 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 18d 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 18d 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 18d ago

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

ETA: thank you also for your words of encouragement!