5 Ways to Manage Osteoarthritis After 50

As you age, it’s normal to feel a few more aches and pains — especially in your joints. If you’ve been diagnosed with osteoarthritis, you’re in good company. Known as the “wear-and-tear” form of arthritis, osteoarthritis typically occurs in your late 40s to mid-50s and affects millions worldwide. 

In fact, about 70% of those with osteoarthritis are over the age of 55, and the global prevalence is expected to rise as populations continue to age. The condition develops when the protective cartilage cushioning your joints gradually wears down.

The good news? There are effective ways to manage osteoarthritis and continue doing the things you love. 

Here are five strategies to help you take control of joint pain, courtesy of Dr. N'Dama Bamba, MD, MPH.

1. Stay active…but choose joint-friendly activities 

Regular movement helps lubricate your joints and strengthen the muscles around them. However, not all activities are joint-friendly. Some exercises, especially high-impact jumping exercises like HIIT workouts, can put more strain on your joints.

Instead, focus on low-impact activities. Options like walking, swimming, biking, or tai chi can improve mobility without putting too much stress on your knees, hips, or hands. Many recreational centers feature classes specifically for seniors that are easy on your joints. 

The American Heart Association recommends that most healthy adults get about 150 minutes (or more!) of exercise per week, which is roughly 30 minutes most days of the week. While this is great for your cardiovascular system, 30 minutes a day can also make a significant difference in how your joints feel.

If your joints feel swollen after activity, use cold compresses to reduce swelling and pain. (Warm therapy is better suited for addressing morning joint stiffness.) 

2. Lose weight 

Carrying extra weight puts you at risk for several health conditions, including joint pain. 

Losing even 5–10% of your body weight can significantly reduce pain and improve function. For every five pounds you lose, you take up to 20 pounds of pressure off your knees. So, if you lose 15 pounds, that takes 60 pounds of pressure off your knees! 

It’s not just your knees that benefit. Losing weight can help reduce pain in other joints affected by osteoarthritis, including your hips, ankles, and spine.

Need help losing weight? Dr. Bamba and our team can help you lose weight and improve your arthritis symptoms. Our medical weight loss programs at Dr. Bamba’s Health and Medical Center include nutritional counseling, arthritis-friendly exercise programs, medication, and behavioral therapy.

3. Eat more anti-inflammatory foods

Your food fuels you, and some food can even help counter inflammation in your body. A diet rich in omega-3 fatty acids (like those found in fatty fish), colorful fruits and vegetables, spices like turmeric and cinnamon, whole grains, and healthy fats can support joint health. 

Replace inflammatory foods like white bread,  pasta, processed snacks, and processed meat with some of these anti-inflammatory options.

4. Use medication wisely

Over-the-counter pain relievers such as acetaminophen or NSAIDs (like ibuprofen) can help manage occasional flare-ups. However, Dr. Bamba may recommend topical creams, physical therapy, or prescription options for chronic pain. 

Always consult Dr. Bamba before starting new supplements or changing any medications.

5. Don’t skip your routine visit

Osteoarthritis is a progressive condition, so keeping up with your regular visits allows Dr. Bamba to track your arthritis symptoms and adjust your treatment plan as needed. 

We can also provide advice regarding mobility aids, injections, or referrals to orthopedic specialists if your symptoms become more severe.

Bonus tip: use tools to alleviate pain 

Plenty of assistive devices and tools can help make life easier. For example, if you have arthritis in your hands but love to crochet, try an ergonomic-friendly crochet hook. Or if knee or hip pain makes standing in the kitchen difficult, a supportive anti-fatigue mat can reduce pressure on your joints while you cook or do dishes.

Get help for osteoarthritis 

Managing osteoarthritis takes a team effort — and we're here to support you. If joint pain is interfering with your daily life, let’s talk about a plan that fits your lifestyle and goals.

To find the osteoarthritis treatment options that are right for you or to explore medical weight loss programs, schedule an appointment online. You can also call us at 443-493-7760.