Now, we’re not claiming that we’ve read all the information available, but we’ve found some of the most common and most scientifically valid exercises, foods and lifestyle changes that may just help you to manage the joint pain that PsA can bring.
Go fish: It’s well known that fish high in omega-3 is an excellent source of nutrients; but they also have anti-inflammatory properties that can help with aching joints. A 2015 study has shown that people with osteoarthritis (another condition rooted in arthritis) of the knee who took 1,000 mg of fish oil supplements daily for 8 weeks, their pain decreased and their functioning improved significantly.1
Embrace your yogi: Did you know that it’s been suggested that yoga can help to increase bodily awareness, helping us to recognize any developing discomfort or irritation? Even better, when practiced regularly it can help to reduce joint pain, improve joint flexibility and function and lower stress and tension to promote better sleep.2 There are lots of simple and easy tutorials on YouTube, so do a little research and dedicate 15 minutes of your day to finding your inner Zen…
Afternoon tea? A cup of tea is part of a daily routine for millions of people across the world. But switching to green tea may have some benefits in helping to reduce joint pain. That’s because it contains compounds that have anti-inflammatory properties3, keeping it from damaging cartilage in the joints. So hurry up, and get the kettle on!
Ice ice baby: It’s a really simple trick, but just rubbing an ice cube in a circular motion over an area of discomfort can help to reduce pain. Commonly people think this is down to the area being numbed, but what’s actually happening is that pain signals are being slowed and the production of inflammatory chemicals inhibited. The American College of Rheumatology recommends icing for 10 to 15 minutes several times a day.4
Burn off some pounds: It’s a long term goal, and unfortunately, there are no quick fixes to weight loss (trust us, we wish there were!) but it can be key to helping alleviate joint pain. The reason is incredibly simple: Carrying around extra pounds puts unnecessary strain on your joints and bones. Exercise and weight loss can actually bring lots of different benefits if you’re living with PsA – read a little more about the science here.
Do you have any tips and tricks for helping to reduce joint pain that you’d like to share?
1Peanpadungrat, P. Efficacy and Safety of Fish Oil in Treatment of Knee Osteoarthritis. J Med Assoc Thai. 2015 Apr;98 Suppl 3:S110-4. https://www.ncbi.nlm.nih.gov/pubmed/26387397
2Website: Arthritis Foundation. Yoga benefits for arthritis. Last accessed 26 July 2019. http://www.arthritis.org/living-with-arthritis/exercise/workouts/yoga/yoga-benefits.php
3Chatterjee, P. et al Evaluation of anti-inflammatory effects of green tea and black tea: A comparative in vitro study. J Adv Pharm Technol Res. 2012 Apr-Jun; 3(2): 136–138 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3401676/
4Clark, B. Rheumatology: 9. Physical and occupational therapy in the management of arthritis. CMAJ. 2000 Oct 17; 163(8): 999–1005 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC80550/
We'd love to continue the conversation with you! Join the 'Ask Alia' community on Facebook.