Get Moving To Manage Arthritis

Overview

Arthritis means pain and swelling in one or more joints. A joint is where two bones meet, such as a knee or knuckle. Arthritis is not just one disease. Common types include osteoarthritis, which is wear and tear of the joint, and inflammatory arthritis, where the immune system causes swelling. Staying active is one of the most important ways to manage it.

Yes. Arthritis is very common around the world. It becomes more common as people get older.

It can affect adults and children. Osteoarthritis is more common in older adults. Inflammatory arthritis can start at any age, often in younger or middle-aged adults. It affects all sexes and backgrounds.

Symptoms

Common symptoms

• Pain in one or more joints
• Stiffness, especially in the morning or after sitting still
• Swelling, warmth, or redness around a joint
• Trouble moving the joint fully
• Tiredness or low energy
• Muscle weakness around painful joints

Symptoms in children

• Joint pain or swelling that lasts
• Limping or not wanting to use an arm or leg
• Morning stiffness
• Unexplained fever or rash with joint symptoms in some types
• Being more tired or irritable than usual

Symptoms in older adults

• Pain in knees, hips, hands, or spine
• Stiffness after rest that improves with movement
• Less muscle strength and balance
• More trouble with walking, stairs, or grip
• Pain that changes with activity or weather

Causes

Main causes

• Osteoarthritis: gradual damage to the smooth cartilage that cushions the ends of bones.
• Inflammatory arthritis: the immune system mistakenly attacks the joints, causing swelling and pain.
• Gout and other crystal problems: crystals form in a joint and cause sudden severe pain.
• Joint injury or repeated heavy use of a joint.
• Normal wear and tear over time, especially in hips, knees, hands, and spine.

Risk factors

• Older age
• Family history of arthritis
• Being overweight, which puts extra load on joints
• Previous joint injury or surgery
• Jobs or sports with repeated joint strain
• Smoking for some types of inflammatory arthritis
• Being female for some types
• Some infections or immune conditions

When to see a doctor

See a doctor urgently if:

• A joint is suddenly very hot, swollen, and painful.
• You have a fever with a painful joint.
• You cannot use the joint or bear weight.
• You have a joint replacement and signs of infection.

Book a routine appointment if:

• Joint pain or stiffness lasts more than a few weeks.
• Joint symptoms stop you doing daily tasks, work, or sleep.
• You notice swelling that keeps coming back.
• You feel tired, have low mood, or are losing weight without trying along with joint pain.
• You want help to start an exercise plan safely.

Diagnosis

A healthcare provider will ask about your symptoms, examine your joints, and may arrange tests. There is no single test for all types of arthritis. The aim is to find the type, see how much the joint is affected, and rule out other problems.

Tests that may be done

• Blood tests to look for inflammation or markers of some immune conditions
• X-rays to show joint damage or arthritis changes
• Ultrasound or MRI to look at soft tissues and joint lining
• Joint fluid test, where a small sample of fluid is taken from a swollen joint
• A review of your medicines, activity, and family history

What to expect at your appointment

You may be referred to a rheumatologist (a doctor who treats immune and joint conditions), a physiotherapist (a movement and exercise specialist), or an orthopaedic specialist (a bone and joint doctor). Waiting for tests can feel stressful. Keep moving gently and ask your provider what you can do while you wait.

Treatment

Treatment aims to reduce pain, protect joints, and help you stay active. Movement is a key part of treatment. Your plan may include exercise, physiotherapy, pain relief, weight management, and help with daily tasks. Always ask a qualified healthcare provider before starting a new medicine or exercise plan.

Self-care at home

• Start gently and build up slowly. A little and often is better than a lot at once.
• Try low-impact activities such as walking, swimming, cycling, or chair exercises.
• Do strength exercises for the muscles around painful joints.
• Use heat or cold packs for short periods to ease pain.
• Pace yourself and rest when needed, but avoid long bed rest.
• Use aids such as a walking stick, jar opener, or supportive shoes if they help.
• Keep a healthy weight to reduce load on knees and hips.
• Sleep well and manage stress.

Medical treatments

Your healthcare provider may suggest pain-relief medicines, anti-inflammatory medicines, or injections to ease pain and swelling. For inflammatory arthritis, they may prescribe medicines that calm the immune system and protect joints. These are chosen carefully for you. Ask your pharmacist or clinician about benefits, risks, and side effects. Do not start or stop medicines on your own.

When is surgery considered?

Surgery is not usually the first step. It may be considered if joint damage is severe, pain is hard to control, or daily life is badly affected. A joint replacement can reduce pain and improve movement for some people. Your specialist will discuss the risks and benefits.

Living with this condition

Arthritis can change how you do everyday things. Plan tasks around your best times of day, take short breaks, and ask for help. Small changes at home and work can make a big difference.

Lifestyle tips

• Build activity into your day, even in short bursts.
• Choose low-impact exercise you enjoy.
• Strengthen muscles around your joints with guidance.
• Keep to a healthy weight if you can.
• Quit smoking and avoid second-hand smoke.
• Protect joints during heavy tasks and use aids if needed.
• Get enough sleep and rest between activities.

Diet and exercise

There is no single arthritis diet, but a balanced diet with plenty of vegetables, fruit, whole grains, and healthy proteins supports general health. If you carry extra weight, losing even a small amount can ease pressure on knees and hips. Exercise should be regular and gentle at first. A physiotherapist can help you build a safe plan. If exercise causes sharp pain, swelling that lasts, or chest pain, stop and get advice.

Mental health and emotional wellbeing

Long-term pain and tiredness can affect mood, sleep, and relationships. Feeling low or anxious is common and treatable. Talk to your healthcare provider. If you ever feel unsafe or have thoughts of harming yourself, contact your local emergency number or a local crisis service right away.

Prevention

Not all arthritis can be prevented, but you can lower your risk and protect your joints. Stay active, keep a healthy weight, avoid joint injuries, and warm up before exercise. If you have arthritis, movement can slow loss of strength and help you stay independent.

Vaccines

Ask your healthcare provider which vaccines are right for you. This is especially important if you have an immune condition or take medicines that affect your immune system.

Screening programmes

There is no routine screening test for arthritis. See your provider if you have ongoing joint pain, stiffness, or swelling.

Complications

If left untreated

• Joint damage and stiffness may get worse.
• Muscles around the joint can become weak.
• Daily tasks, work, and sleep can become harder.
• Balance problems and falls are more likely, especially in older adults.
• Pain and fatigue can affect mood and mental health.

Long-term outlook

Most people with arthritis can live well. The right mix of movement, pain control, and support helps many people stay active. Arthritis is usually managed, not cured, and your plan can change over time. Ask for help early.

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