Pain While Walking and Climbing Staircase? Here Is What You Need To Know

ABOUT OSTEOARTHRITIS
Osteoarthritis is a degenerative joint disease due to ‘wear and tear’ processes, causing the joint to become painful and inflamed. There is no cure for osteoarthritis, but there are ways to manage it to minimize pain.

LIFESTYLE MODIFICATION

Living with Osteoarthritis
Osteoarthritis is a long-term condition and cannot be cured, but there are certain lifestyle modifications you can make to slow down the course of the disease.

	1. Avoid kneeling and squatting: Minimize pressure on joint to prevent further damage in osteoarthritis
	2. Maintain healthy weight: Being overweight or obese increases the strain on your joints, worsening osteoarthritis
	3. Avoid high-risk activities: Certain activities such as heavy lifting, repeated deep squats or repetitive movements. Avoid these higher-risk activities where possible

Preventing Osteoarthritis with Physical Activity
A common misconception is that a painful joint requires rest. However, not enough movement can cause muscle weakness, worsening joint pain and stiffness. Add the following exercise to your fitness and daily routine!

	1. Low-impact exercise: Walking, swimming and cycling can help maintain a healthy weight and improve joint health
	2. Light weight training: Strengthen the muscles around them, increasing blood flow to the joint
	3. Range-of-motion exercise and stretching: Helps to reduce stiffness and keep joints moving
	4. Tai Chi and Yoga: Can help strengthen muscles, improve flexibility & enhance balance, which is good for managing osteoarthritis

Pace yourself: Take a break in between heavy or repeated tasks to reduce stress on joints and allow muscles to relax

Wearing suitable footwear: Providing better support and cushioning for your feet and knees to reduce joint stress

Consider wearing orthopedic braces or supports: Provide support and reduce pressure on the affected joint

Lifestyle Changes on Preventing Osteoarthritis

	1. Control blood sugar: High blood sugar (glucose) levels speed up the formation of certain molecules that make cartilage stiffer and more sensitive to mechanical stress.
	2. Manage cholesterol level: People with high cholesterol may be more likely to have osteoarthritis
	3. Reduce drinking: Alcohol may cause inflammation in your joints and muscles and may worsen osteoarthritis symptoms.

Best Food for Knee Pain Relief: Anti-inflammatory Powerhouses

	1. Extra-virgin olive oil: Rich in healthy monounsaturated fats and antioxidants like oleocanthal, which have strong anti-inflammatory properties.
	2. Ginger and garlic: Contain potent anti-inflammatory compounds such as gingerol in ginger and allicin in garlic that help reduce inflammation.
	3. Mackerel and sardines: High in omega-3 fatty acids, which are known to lower inflammatory markers in the body.
	4. Turmeric: Contains curcumin, a powerful antioxidant with significant anti-inflammatory effects.
	5. Citrus foods: Packed with vitamin C and flavonoids, both of which help combat inflammation and support immune function.
	6. Bone broth: Rich in collagen and amino acids, which promote joint health and reduce inflammation.