How To Reduce Arthritis With a Few Simple Changes

A common question that we get here at SportsMed Physical Therapy is, “how do I reduce arthritis pain.”Arthritis is not a single disease; it is a general term used to describe joint pain or joint disease. There are actually over 100 different types of arthritis and related conditions. Arthritis affects people of all ages, sexes, and races. According to, it is the leading cause of disability in America. More than 50 million adults and 300,000 children are affected by arthritis.

Common arthritis joint symptoms include swelling, pain, stiffness and decreased range of motion. Symptoms may come and go. They can be mild, moderate or severe. They may stay about the same for years, but may progress or get worse over time. Severe arthritis can result in chronic pain, inability to do daily activities and make it difficult to walk or climb stairs. Arthritis can cause permanent joint changes. These changes may be visible, such as knobby finger joints, but often the damage can only be seen on an X-ray. While the degree of arthritis pain may vary, we’ve compiled a list of some simple ways to modify your lifestyle to prevent pain and worsening of arthritis for those who suffer from it.

Here’s How To Reduce Arthritis Pain

  • Weight Loss – There are many ways to achieve weight loss, so we won’t get into the fine details of the process. But losing weight will take pressure off of your joints. Start with a small goal, for example losing 5 pounds, and then set your next goal. Optimal weight loss is anywhere from 1-2 pounds per week.
  • Exercise – Working out even as little as twice per week can improve your flexibility, muscle strength, bone density, and reduce inflammation of the joints. Before starting a new workout routine, talk to your physician, as they may have more specific advice for your personal needs. Try to incorporate strength training as well as cardiovascular exercises like running, jogging, swimming, and walking.
  • Acupuncture – Acupuncture is great alternative treatment option that has given many people relief from arthritis flare ups. Call us to schedule a consultation to see if acupuncture is right for you.
  • Diet – To reduce inflammation, avoid sugary foods, white flour, soy, alcohol, processed foods like microwave meals, Trans(Hydrogenated) Fat, and fried food. Consider adding Turmeric, Ginger, Garlic, Onions, Olive Oil, Berries, Green Tea, Fatty fish, Whole grains over processed grains, Dark Leafy greens – Spinach, Kale, Broccoli, Nuts specifically almonds, Low Fat Dairy(in limited quantities for those that can tolerate), and Beets to your diet.
  • Supplements – There are some over-the-counter supplements that give many arthritis sufferers relief: Glucosamine Sulfate, Vitamin C, and Fish Oil. Refer to your physician before starting a supplement regimen.

Try some of these tips on how to reduce arthritis pain. These are all actionable tips that you can start implementing into your daily routine immediately.

Schedule a FREE consultation with us at any of our SportsMed Physical Therapy locations in Ridgewood, Clifton, Fair Lawn, Franklin Lakes, and Glen Rock.

*Please consult your physician if you are experiencing severe pain.

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