Osteoarthritis: these mistakes make the pain worse, don’t make them anymore

Osteoarthritis is a joint disease which affects 10 million people in France, a record figure which makes this pathology the most widespread joint condition. It is caused by the destruction of cartilage, a tissue which, by lining the bone ends, allows them to slide over each other. When it becomes thinner and then disappears, the bones come into contact, which causes pain sometimes so severe that it disrupts daily life. According to a survey conducted by Inserm, osteoarthritis causes insomnia for 65% of patients and pushes 56% to stop their leisure activities. But it is a mistake to stop moving. And she’s not the only one. Here are the habits that are harmful to your joints when you are in pain.

Mistake 1: no longer stress the joint that hurts

Did you think you had to avoid putting stress on your joints to stop suffering? “Contrary to popular belief, practicing physical activity outside of inflammatory outbreaks is far from causing or aggravating the disease, assures Dr. Laurent Grange. It is even a real remedy because moving only has advantages: physical activity allows you to maintain good mobility, maintains the tone of the muscles surrounding the joint, stimulates cartilage cells, promoting its renewal and promotes weight loss, an aggravating factor in the disease“. What are the activities to favor? Those that appeal to you, because nothing is forbidden, whether cycling, swimming, dancing, weight training or even running, since according to a recent study, running is in no way toxic to the cartilage, and does not cause knee osteoarthritis. To practice at your own pace, for approximately 30 min.

Mistake 2: taking this medication that is not very effective

There’s no point in gritting your teeth when something bad happens, hoping it will pass quickly. The risk would be to never leave your chair and enter the vicious circle of a sedentary lifestyle. However, do not abuse paracetamol. “Not only is the molecule not very effective against joint pain but, in the event of an overdose, it can be toxic to the liverrecalls Dr. Grange. NSAIDs have a better analgesic effect, but should be reserved for painful flare-ups, for a short duration and at the lowest possible dose, having verified the absence of contraindication and, in particular, cardiovascular and/or digestive risk factors“. In case of intolerance, they will be prescribed locally in gel form to apply with a light relaxing massage.

Mistake 3: believing that natural medicines are useless

It is not because they are natural that they are ineffective on pain. “Applying cold to the painful area during inflammatory outbreaks helps to calm pain“, confirms the rheumatologist. To test: food supplements based on turmeric, A essay against placebo made public in 2020 revealed that this spice relieves the pain of gonarthrosis (osteoarthritis of the knee) in 3 months. To improve its bioavailability, it is recommended to consume it with a fatty substance, such as rapeseed or olive oil, or pepper which acts synergistically. Food supplements based on glucosamines and chondroitin can also help improve joint comfort, but not without medical advice, theHandles having warned in March 2019 of their possible, sometimes severe side effects. They are also not recommended for diabetics or pre-diabetics, as they could increase insulin resistance, for asthmatics, and in the case of taking antivitamin K. In aromatherapy, wintergreen essential oil has good anti-inflammatory effects and analgesics: to use as a massage on the knee, by diluting twenty drops in twenty-five ml of vegetable oil. “On the other hand, it should not be used in people allergic to aspirin or on anticoagulants.specifies Sylvie Hampikian, pharmacologist expert in alternative medicine. To then be replaced by the essential oils of officinal ginger or lemon Eucalyptus“. Finally, according to an American study published in 2018 in the Journal of General Internal Medicine, a hour of massage per week reduces osteoarthritis pain in just two months and significantly improves mobility. The technique doesn’t matter, as long as the area is massaged regularly, by a masseur-physiotherapist but also by a third party or by self-massage…

Mistake 4: neglecting your balance

A small imbalance can be enough to amplify the pain osteoarthritis of the knee and hip. A consultation with a podiatrist to prescribe tailor-made insoles allows you to quickly correct the problem. Don’t deprive yourself of using a cane or a walking stick. “Their use also reduces the pressure by 30 to 40% on the knee“, points out Dr. Grange. Finally, against osteoarthritis of the hand, wearing a resting orthosis every night on the painful finger(s) is a plus: French study has shown that it significantly reduces pain after 6 months of regular wear and allows the thumb to maintain the opening of the first corner.

Mistake 5: not looking at how much you weigh (weight affects the skeleton)

“Excess weight increases the risk of developing hip osteoarthritis by 2.5 while each kilo lost removes 4 kg of pressure on the knees!“, indicates Dr. Grange. Sometimes it is enough to lighten up a little to melt osteoarthritic pain: according to an English study published in May 2018 in the journal Rheumatology, losing 5% of your weight already reduces pain and improves joint function (knee and hip in particular). “Excess pounds “weigh” on the joints while adipose tissue produces adipokines, hormones that act on cartilage by aggravating inflammation and promoting cartilage destruction.“, says the rheumatologist. No need to go on a diet: practicing regular physical activity combined with a balanced dietgiving pride of place to fruits, vegetables, white meats, fish and whole grains, is enough to see the excess pounds melt away.

Mistake 6: Wearing the same shoes for too long

Do you have little interest in your shoes? Error ! Their choice is essential in order to guarantee good cushioning and avoid bumps on the ground. “If you suffer from knee osteoarthritis, good arch support can help you, while if you have osteoarthritis in the hip, a heel pad will be useful to you to reduce a possible gap“, recommends Dr. Grange. It is better to choose it low so as not to block the ankle and not injure your knee.

Mistake 7: refusing the installation of a prosthesis

If nothing is enough to calm your pain, do not reject the operation. Each year, more than 200,000 prostheses are put in place to the point of becoming routine for surgeons. Carried out under locoregional or general anesthesia, surgery is increasingly often performed on an outpatient basis. “This intervention benefited from the development of minimally invasive surgical techniquesallowing much smaller incisions, while the prostheses are made of almost indestructible materials, such as the ceramic/metal duo, explains our expert. In 9 out of 10 cases, surgery relieves pain and allows you to resume activities “before”.

Thanks to Dr Laurent Grange, Rheumatologist at CHU Grenoble-Alpes and Sylvie Hampikian, pharmacologist expert in alternative medicine.