arthritis self care basics

Overview

Arthritis is a term used for many conditions that cause pain, swelling, and stiffness in joints. The two most common types are osteoarthritis, which is often related to wear and tear, and rheumatoid arthritis, which happens when the immune system attacks the joints.

Arthritis is very common. Around 10 million people in the UK live with arthritis, and it is one of the most common causes of long-term pain and disability in the world.

Arthritis can affect people at any age, including children and young adults. It is more common in older adults, and some types are more common in women. Men can also develop arthritis, often at a younger age.

Symptoms

Common symptoms

• Joint pain and tenderness
• Stiffness, especially after waking up or sitting still
• Swelling, warmth, or redness around a joint
• Difficulty moving a joint or a feeling that the joint is 'giving way'
• Tiredness or fatigue, especially with inflammatory arthritis

Symptoms in children

• Limping or a child being reluctant to use one arm or leg
• Swollen, warm, or red joints
• High fever and a pink rash in some types of childhood arthritis
• Stiffness after naps or in the morning

Symptoms in older adults

• Pain in the knees, hips, hands, or back that develops over time
• Morning stiffness lasting more than 30 minutes
• Joints that look enlarged or have knobby bumps, especially in the fingers
• Reduced grip strength or difficulty with buttons, keys, or opening jars

Causes

Main causes

• Osteoarthritis: caused by wear and tear on the cartilage that cushions the ends of bones.
• Rheumatoid arthritis: caused by the immune system attacking the lining of the joints.
• Other inflammatory arthritis types: including gout, psoriatic arthritis, and ankylosing spondylitis.
• Joint infections or previous joint injuries can also lead to arthritis later in life.

Risk factors

• Getting older
• Having a family history of arthritis
• Being overweight or living with obesity
• Having a past joint injury or repeated stress on a joint
• Smoking, which increases the risk of rheumatoid arthritis

When to see a doctor

See a doctor urgently if:

• If a joint is hot, red, swollen, and painful, especially with a fever, seek care the same day.
• If you cannot move a joint or put weight on it after an injury.

Book a routine appointment if:

• If joint stiffness lasts more than 30 minutes every morning.
• If joint pain lasts more than two weeks or gets in the way of sleep, work, or daily tasks.
• If you have joint pain with fatigue or swelling.

Diagnosis

A doctor will ask about your symptoms and examine your joints. They may also ask about your family history and how arthritis affects your daily life. Based on this information, they might arrange tests to confirm the type of arthritis.

Tests that may be done

• Blood tests to check for inflammation or antibodies linked to inflammatory arthritis
• X-rays to look for joint damage and changes in bone
• Ultrasound or MRI scans to check for swelling in the soft tissues
• A joint fluid test, where a small amount of fluid is removed from a swollen joint to check for infection or gout

What to expect at your appointment

Diagnosis can take several appointments. Some types, like osteoarthritis, can often be diagnosed from symptoms and a physical exam alone. You may be referred to a rheumatologist, which is a doctor who specialises in joints.

Treatment

Arthritis treatment is not one-size-fits-all. It usually combines self-care, medicines, physical therapy, and sometimes surgery. The goal is to reduce pain, protect joints, and help you stay active and independent.

Self-care at home

• Keep moving with gentle activities such as walking, swimming, or cycling
• Use heat packs to relax stiff muscles and cold packs to reduce swelling
• Rest painful joints, but avoid long spells of inactivity
• Keep a healthy weight to reduce stress on weight-bearing joints
• Wear supportive, comfortable shoes and use walking aids if a therapist suggests them
• Use relaxation techniques like deep breathing or mindfulness to help with pain-related tension

Medical treatments

Healthcare providers may suggest pain-relieving medicines, anti-inflammatory medicines, creams applied to the skin, or steroid injections directly into a joint. For inflammatory arthritis, there are medicines that help calm the immune system and slow joint damage. Physical therapy is often a core part of treatment. Always ask your doctor about the benefits and risks of any treatment.

When is surgery considered?

Surgery is usually only considered when pain is severe and daily life is seriously affected even after other treatments. Joint replacement, most often of the hip or knee, can be very effective. Your orthopaedic surgeon will discuss whether surgery is right for you.

Living with this condition

Living with arthritis means learning to balance activity and rest. Break tasks into small steps, use your strongest joints when lifting, and pace yourself. A predictable routine with good sleep, medication, movement, and rest helps many people feel more in control.

Lifestyle tips

• Get enough sleep and keep a regular sleep routine
• Manage stress with relaxation or mindfulness exercises
• Avoid smoking and limit alcohol, as both can worsen inflammation and health
• Stay connected with friends, family, and support groups
• Protect your joints with good posture, safe lifting, and using assistive tools if needed

Diet and exercise

A balanced diet with fruits, vegetables, whole grains, lean proteins, and healthy fats supports your overall health. Oily fish, such as salmon or mackerel, contains omega-3 fats that may help reduce inflammation. Exercise is one of the best self-care treatments: aim for a mix of range-of-motion, strengthening, and low-impact aerobic activities. A physiotherapist can help you plan a safe programme.

Mental health and emotional wellbeing

Living with chronic pain can be exhausting and emotionally challenging. It is normal to feel frustrated, anxious, or low at times. Talk to your doctor if your mood is affected; talking therapies and support groups can help. If you ever feel unable to cope or have thoughts of harming yourself, reach out to a mental health crisis line or your local emergency number immediately.

Prevention

You cannot always prevent arthritis, especially if it runs in your family. But you can lower your risk of osteoarthritis by staying physically active, keeping a healthy weight, avoiding joint injuries, and choosing low-impact activities like swimming or cycling.

Vaccines

There is no vaccine that prevents arthritis. However, staying up to date with recommended vaccines can help you avoid infections that could make joint symptoms worse or trigger a flare.

Screening programmes

There is no routine screening test for arthritis. If you notice early symptoms like morning stiffness or joint pain, talk to your doctor sooner rather than later.

Complications

If left untreated

• Ongoing joint damage that may lead to deformity
• Long-lasting pain that affects sleep, work, and relationships
• Reduced mobility, muscle weakness, and a higher risk of falls
• Inflammatory arthritis can also affect other body parts, such as the eyes, skin, or heart, if it is not treated

Long-term outlook

With early care and good self-care, most people with arthritis lead full and active lives. Treatments continue to improve. You may need to adapt how you do some things, but arthritis does not mean your life stops.

Find support

International organisations

• Versus Arthritis ↗
• Arthritis Foundation ↗

Local organisations

• NHS ↗ · United Kingdom

Helplines

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