Easy ways to relieve arthritis pain

Arthritis is not an inevitable consequence of getting older, nor should it be treated that way. These days, even teenagers, particularly superathletes spending more time on the soccer field than in the classroom, are turning up with arthritis — and they're certainly not old. Follow these basic tips to help reduce your arthritis pain.

One in four patients seen by primary care physicians are there because of musculoskeletal problems; and among those over 65, the most common complaint is osteoarthritis. The condition affects 50 percent of those 65 and older, and up to 85 percent of those 75 and older.

Over the past 20 years, researchers have discovered that the underlying causes of many diseases are different than what we had once thought, and that's true, too, with osteoarthritis. In this case, scientists now suspect that the damage lies with cells that help maintain normal cartilage, called chondrocytes. Genetics and wear and tear contribute to chondrocyte damage, impacting their ability to maintain healthy cartilage. In particular, injury and biomechanical stress (that is, how you walk and move) are tough on chondrocytes.

With each injury, additional blood and oxygen rush into the area to help repair the damage. This creates oxidative damage, accelerating chondrocyte death and leading to osteoarthritis. As little as 20 years ago, doctors primarily treated arthritis with medication and rest. Today, they're more likely to prescribe a set of isometric exercises and a 20-minute walk than any type of pill. A comprehensive treatment plan also includes nutritional advice, relaxation, and nonmedical methods of pain relief.Here are some ways to reduce the pain and disability of osteoarthritis without reaching for drugs.

Going au naturel reduces the load on knee joints, minimizing pain and disability from osteoarthritis by 12 percent compared to walking with shoes. That's the finding from a study of 75 people with osteoarthritis conducted by researchers at Rush University Medical Center in Chicago. If barefoot isn't an option, find shoes that mimic the natural arch and heel contour, but don't lift up the heel, which puts more pressure on the joints. Orthotics might be another option.

If your stomach has rebelled against over-the-counter and prescription pain relievers, attack the pain at its source with capsaicin cream. The cream contains high levels of the same compound that gives hot peppers their bite, and works by depleting a chemical called substance P that contributes to pain perception. But be patient; you may need to apply it several times a day for a week to 10 days before you feel any relief.

Swimming has long been recommended as a good exercise for people with arthritis; the weightlessness from the water reduces impact on your joints. But there's been very little research into the benefits of the therapy. Finally, a Taiwanese study confirms what anyone with arthritis has long suspected: working out in water significantly improves knee and hip flexibility, strength, and aerobic fitness. Meanwhile, an Australian study found that such programs also resulted in less pain and better overall function.

Contact your local YMCA or community pool and ask about water aerobic classes or other programs specifically designed for those with arthritis.