Home remedies for osteoarthritis

Home care can ease osteoarthritis symptoms and keep you moving. These are supportive measures, not cures.

Practical measures

• Stay active: short, regular walks, cycling or swimming help more than resting
• Heat: a warm pack or warm bath for 15 to 20 minutes eases stiffness. Use a cloth barrier and check the skin.
• Cold: an ice pack wrapped in cloth for 10 minutes can calm a swollen, sore joint
• Pacing: break long tasks into parts and alternate sitting and standing
• Footwear: cushioned, supportive shoes; avoid very high heels
• Aids: a cane in the opposite hand, raised toilet seat or chair cushion can reduce load
• Weight: even a 5 percent weight loss can lessen knee pain
• Sleep: a pillow between the knees helps hip and knee comfort

Traditional household practices

Warm sesame oil massage, turmeric in food and ginger tea are widely used. Evidence is limited. Do not use oil on broken or inflamed skin. Turmeric supplements in high dose can affect blood thinners and the liver.

Be careful with

Over-the-counter painkillers such as ibuprofen can affect the stomach, kidneys and blood pressure. Check with a doctor or pharmacist before regular use.

See a doctor if pain is not improving after a few weeks, or the joint becomes hot and red.

When to get help

Book a visit with your doctor or an orthopaedic or rheumatology clinic if joint pain keeps returning, limits walking, stairs or sleep, or if you are unsure which treatments are safe with your other medicines. Early advice often avoids unnecessary scans, tablets and bed rest, and lets you start the right exercise plan sooner.

Remember

The best home remedy is movement. Gentle, regular activity protects the joint.