By: Cortney Welch BS, CSCS
Lately, I have been seeing several of my clients, family members, and friends suffering from the effects of arthritis. Arthritis is inflammation affecting the tissues surrounding joints, with common symptoms that include pain, redness, heat, and swelling in joints. (1) Each case of arthritis is unique depending on the joint or body part it affects. I will go over several do’s and don’ts in this blog to inform you to the best of my ability! I have good news and not-so-good news. The not-so-good news is that there is currently no cure for arthritis. The good news is that there are several modalities and ways to manage it so that you can live a happy and fulfilling life! Arthritis is a leading cause of disability, and adults with arthritis can experience difficulties in functioning. (1) Women are more likely to have arthritis than men, and the likelihood of developing arthritis increases with age.
Bones need strong muscles for support. Not exercising weakens those supporting muscles. Weak muscles put more stress on joints.(8) This is where we come in as your fit family! In order to strengthen your joints, you must put them through their full range of motion through movement. While walking is a great form of aerobic exercise, it is not enough to help your muscles stay strong to support your bones to support your body! At Momentum, whether you like working out or not, we will program a workout plan that is tailored around your needs and make sure you enjoy your time doing so. Arthritis can develop for several reasons. Osteoarthritis is typically the most common, and it consists of the natural wear and tear from sports. “Other forms can cause pain similar to OA, including autoimmune-related arthritis, rheumatoid arthritis, psoriatic arthritis, and gout. These conditions may require additional treatment. While your body can’t reverse arthritis or regrow cartilage, losing any excess weight can help stressed and arthritic joints feel better and prevent further damage. Fun fact; losing just one pound of weight decreases the pressure by four pounds on your knees!” (2) I have also included a free online risk assessment for hip and knee pain. There are so many resources out there that are unknown to most and can provide some relief!
So much of what we eat can affect the intensity of arthritis as well! There are several foods that will increase the amount of inflammation in your joints. “Inflammation is one of the body’s ways of protecting itself. It helps fight off infections, increases blood flow to places where healing is needed, and signals us, through pain, that something is wrong.” (4) Here are the top 10 suggestions for consuming an anti-inflammatory diet: pay attention to proteins, eat more fiber, eat fruits and vegetables, use anti-inflammatory herbs spices, avoid trans fats, limit saturated fats, balance omega 6s and 3s, eat monounsaturated fats, eat some dark chocolate, and if you drink then make it red wine. While yes eating can be a huge factor for arthritis’ impact on you, there are several other aspects of life that will affect you as well. Sleep, stress levels, having healthy relationships, and moving your body, when done correctly have all shown to improve your overall quality of life with arthritis. Pictured below is a simple to follow list of what to increase and/or decrease to improve your food’s impact on your arthritis. There is also an informative PDF about eating to improve inflammation.
While deep diving on the web, I also found an awesome website with an arthritis support and connect group! (7) They are also doing a 2025 Walk to Cure Arthritis here in Jacksonville, FL on May 17, 2025, at 9:00 am at Jacksonville Arboretum. If you would like to walk with me, sign up and donate any amount and join team Momentum Fit Family! I joined the group with the hopes of reaching out to some of these people in pain and teaching them about creative ways they can move their bodies to help them feel better and stronger. Keep in mind when starting any exercise program, consult with a physician first. If you already have arthritis, then you need to keep in mind that you do not want to push too hard. You should never exercise or continue to perform a movement if it is causing you pain. The Mayo clinic suggests that you: Keep the impact low, use heat, move gently, go slowly, and ice afterwards. (8) They also have a book for all things arthritis on their website. (9) I know this may seem like a lot of information, but you are not alone with your arthritis. If you take steps to get ahead of it and to take care of your body to a high standard, then you can live happily, even with arthritis.
References
- https://www.cdc.gov/nchs/products/databriefs/db497.htm#:~:text=The%20percentage%20of%20adults%20with%20arthritis%20increased%20with%20age%2C%20from,adults%20age%2075%20and%20older.
- https://portsmouthhospital.com/blog/entry/the-link-between-weight-loss-and-reduced-joint-pain#:~:text=While%20your%20body%20can’t,feel%20better%20and%20prevent%20further
- https://profilers.evaliahealth.com/v3/c5ef4a2a-b407-4be9-8216-a4de093fcf90/questions-1
- https://www.va.gov/WHOLEHEALTHLIBRARY/tools/Eating_to_Reduce_Inflammation.asp#:~:text=Eat%20your%20vegetables%20and%20fruits.&In%20addition%20to%20their%20many,vegetables%20and%20fruits%20reduce%20inflammation
- https://connectgroups.arthritis.org/
- https://events.arthritis.org/index.cfm?fuseaction=donorDrive.event&eventID=1769
- https://connectgroups.arthritis.org/
- https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
- https://order.store.mayoclinic.com/flex/mmv/ARTHHCA/?altkey=ARTHORG&utm_source=MC-DotOrg-PS&utm_medium=Link&utm_campaign=Arthritis-Book&utm_content=ART
