The Most Powerful Treatment for Osteoarthritis Does not Lie in a Prescription Bottle

You know that pain that radiates through your leg and up your spine? Well, you may not know it, but I do. I feel momentarily paralyzed. Then I start to move and it goes away.

I think my pain is Sciatica from an old injury, but osteoarthritis can be just as painful, if not more. A lot of people reach for a prescription or (yikes) surgery as a last resort to get relief.

Studies show though, that the relief might be right in front of you and is really obvious: Exercise.

Hear me out. This article in Science Daily says all you have to do is get moving. I know it sounds counterintuitive, because all you really want to do is lie down with a heating pad. Don’t. Listen to the research:

“Exercise is widely recognized as one of the most effective treatments for long term joint conditions such as osteoarthritis. Even so, only a minority of patients are prescribed it.

Studies from Ireland, the UK, Norway, and the United States reveal a consistent pattern. Fewer than half of people diagnosed with osteoarthritis are referred to exercise programs or physical therapy by their primary care provider. More than 60 percent receive treatments that clinical guidelines do not recommend, and about 40 percent are referred to a surgeon before non surgical options have been properly explored.”

Osteoarthritis affects more than 500 million people globally and could increase to over a billion by 2050.

How Does Exercise Actually Reduce Joint Pain?

Simply moving more does lower the risk of developing osteoarthritis and reduces its severity. Here’s why:

“Cartilage, the smooth tissue that cushions the ends of bones, does not have its own blood supply. It depends on movement to stay healthy.

When you walk or put weight on a joint, cartilage is gently compressed, pushing fluid out. When the pressure is released, it draws fluid back in, bringing nutrients and natural lubricants with it. Each step helps nourish and maintain the joint.”

So, before you head to the operating table, think about the ways you can slowly increase your activity. You don’t have to run a marathon right away, or ever. Simply walking more can make you feel better.

That’s what I do and it makes a world of difference. In fact, I find that if I sit too long, my joints get a little stiff and painful. But when I get moving, the pain goes away.

The only caveat for me, anyway, is not to carry weights! When I was walking in the neighborhood, I thought why don’t I increase my resistance and carry five pound weights. Well, that exacerbated the pain.

So, now, I do weights, but not while I’m walking. And added cycling and swimming to the regimen.

But be careful on the bike. I found that when I stood up during my Peleton class, the pain afterwards was worse. So, even if the whole class stands, I stay seated.

I know swimming isn’t supposed to provide a lot of resistance training, but I find that it really does burn a lot of calories.

The article goes on to say that joints are not like tires that simply wear out. A combination of strength training (the right kind) and cardio can keep pain at bay.

I truly believe that, as a society, we are too quick to reach for a pill or in some cases, a scalpel. Not to say that medicine isn’t necessary, but for painful joints, at least give exercise a try…a meaningful try. Don’t walk around the block and say it didn’t work.

Make movement a part of your daily life. Start with a little everyday until you increase your endurance. It may sound cliche, but honestly, you’ll feel better.