Living with arthritis doesn't mean giving up an active life. Learn about different types of arthritis, pain management strategies, and exercises that help rather than hurt.
Arthritis: Understanding the Condition That Affects Millions
Arthritis isn't a single disease—it's a general term for joint inflammation that encompasses over 100 different conditions affecting the joints and surrounding tissues. In the Philippines, arthritis affects millions of adults, with prevalence increasing as the population ages. For many, joint pain becomes a daily reality that impacts everything from walking to holding a cup of coffee.
But here's the encouraging truth: arthritis doesn't have to mean the end of an active life. With proper understanding, treatment, and self-management strategies, most people with arthritis can maintain mobility, reduce pain, and continue doing the activities they love.
"The worst thing you can do for arthritis is stop moving. Joints are designed for motion—gentle, appropriate exercise actually reduces pain and stiffness while keeping joints healthy. The key is finding the right activities for your specific condition." — Philippine Rheumatology Association
Common Types of Arthritis
Osteoarthritis (OA): The "Wear and Tear" Type
Osteoarthritis is the most common form, affecting approximately 10% of adults globally. It develops when the cartilage that cushions joints gradually breaks down over time:
- Primary cause: Gradual cartilage wear from age and joint use
- Common locations: Knees, hips, hands, spine, feet
- Risk factors: Age (most common after 50), obesity, joint injuries, repetitive stress, genetics
- Characteristic symptoms: Pain that worsens with activity, improves with rest; morning stiffness lasting less than 30 minutes; joint cracking or grating (crepitus); reduced range of motion
📊 Osteoarthritis vs. Rheumatoid Arthritis
| Feature | Osteoarthritis | Rheumatoid Arthritis |
| Type | Degenerative (wear & tear) | Autoimmune (inflammation) |
| Age of onset | Usually after 50 | Any age, often 30-60 |
| Morning stiffness | Under 30 minutes | Over 1 hour |
| Pattern | Asymmetric (one side) | Symmetric (both sides) |
| Systemic symptoms | None | Fatigue, fever possible |
Rheumatoid Arthritis (RA): The Autoimmune Type
Rheumatoid arthritis occurs when the immune system mistakenly attacks the joint lining (synovium), causing painful inflammation:
- Primary cause: Autoimmune dysfunction—the body attacks its own joints
- Common locations: Hands, wrists, feet; typically affects the same joints on both sides of the body
- Risk factors: Genetics, female gender (3x more common in women), smoking, obesity
- Characteristic symptoms: Morning stiffness lasting more than 1 hour; joint swelling and warmth; symmetric joint involvement; fatigue, fever, and weight loss; can affect organs beyond joints
Other Types
- Gout: Caused by uric acid crystal deposits; sudden, severe attacks often in the big toe
- Psoriatic arthritis: Occurs in some people with psoriasis
- Ankylosing spondylitis: Primarily affects the spine
- Lupus-related arthritis: Part of systemic lupus erythematosus
Exercise: Your Most Powerful Medicine
It seems counterintuitive—if moving hurts, why move? But research consistently shows that appropriate exercise is one of the most effective treatments for arthritis. Regular physical activity:
- Strengthens muscles that support joints
- Maintains joint flexibility and range of motion
- Reduces pain and stiffness
- Helps maintain healthy weight (crucial for joint health)
- Improves mood and energy levels
- Reduces risk of other chronic diseases
✅ Best Exercises for Arthritis
- Swimming and water aerobics: Water supports your weight, reducing joint stress while providing resistance
- Walking: Low-impact cardiovascular exercise; use proper footwear
- Cycling: Stationary or outdoor; strengthens legs without impact
- Tai chi: Gentle movements improve balance, flexibility, and reduce falls
- Yoga: Improves flexibility, strength, and stress management (modify poses as needed)
- Range-of-motion exercises: Daily stretching maintains joint flexibility
- Strength training: Light weights or resistance bands strengthen supporting muscles
Exercise Tips for Arthritis
- Start slowly and progress gradually
- Warm up before exercising and cool down after
- Listen to your body—some discomfort is normal, but stop if you feel sharp pain
- Exercise when joints are least stiff (often later in the day)
- Use heat before exercise to loosen joints; cold after to reduce swelling
- Consider working with a physical therapist to develop a safe program
Pain Management Strategies
Heat and Cold Therapy
- Heat: Use for stiffness; improves blood flow and relaxes muscles. Try warm showers, heating pads, or paraffin wax baths for hands.
- Cold: Use for inflammation and swelling; numbs the area and reduces inflammation. Apply ice packs wrapped in cloth for 15-20 minutes.
Medications
- Acetaminophen (paracetamol): First-line for mild OA pain; gentle on stomach
- NSAIDs: Ibuprofen, naproxen, celecoxib—reduce pain and inflammation; watch for stomach and cardiovascular side effects
- Topical treatments: Creams, gels, patches applied directly to painful joints
- Corticosteroid injections: Powerful anti-inflammatories injected directly into joints
- DMARDs (for RA): Disease-modifying drugs like methotrexate that slow disease progression
- Biologics (for RA): Newer targeted therapies for moderate to severe RA
⚠️ Medication Safety
Long-term NSAID use can cause stomach ulcers, kidney problems, and cardiovascular issues. Always use the lowest effective dose for the shortest time needed. Discuss risks and alternatives with your doctor, especially if you have other health conditions.
Weight Management
Weight loss is particularly important for arthritis affecting weight-bearing joints like knees and hips:
- Every pound of body weight equals about 4 pounds of pressure on the knees
- Losing just 10 pounds reduces knee pressure by 40 pounds
- Even modest weight loss (5-10%) can significantly reduce pain
Assistive Devices
- Canes and walkers: Reduce stress on lower extremity joints
- Braces and splints: Support and protect affected joints
- Ergonomic tools: Large-grip utensils, jar openers, button hooks
- Shoe inserts: Orthotic insoles can improve alignment and reduce knee/hip stress
Complementary Approaches
- Acupuncture: Some studies show benefit for osteoarthritis pain
- Massage: Can relieve muscle tension around joints
- Glucosamine and chondroitin: Popular supplements; evidence is mixed but some people report benefit
- Omega-3 fatty acids: May reduce inflammation in RA
- Turmeric/curcumin: Anti-inflammatory properties; research ongoing
When to See a Rheumatologist
- Joint pain, swelling, or stiffness that persists more than a few weeks
- Morning stiffness lasting more than 30 minutes
- Multiple joints affected, especially if symmetric
- Joint symptoms accompanied by fatigue, fever, or weight loss
- Difficulty performing daily activities due to joint problems
- Joint deformity or significant loss of function
"Early diagnosis and treatment of inflammatory arthritis like RA can prevent irreversible joint damage. If you suspect RA, don't wait—see a rheumatologist. The sooner treatment begins, the better the long-term outcomes." — Dr. Benjamin Cruz, Rheumatologist
Living Well with Arthritis
Arthritis may be a lifelong companion for many, but it doesn't have to control your life. With the right combination of medical treatment, exercise, self-management strategies, and support, most people with arthritis maintain active, fulfilling lives.
Don't let joint pain stop you from moving. Keep moving to keep living.
