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Protect Your Joints
Using your joints wisely means doing everyday tasks in ways that reduce the stress on painful joints. Saving your energy means listening to your body for signals that it needs to rest. It also means learning to pace yourself. The following guidelines will help you learn to use your joints wisely and save your energy.
- Use proper methods for bending, lifting, reaching, sitting and standing.
- Avoid activities that hurt an affected joint. Use self-help devices, such as jar openers, reach extenders, zipper pulls and buttoning aids that put less stress on your affected joints.
- Use your largest and strongest joints and muscles. When you lift or carry objects, use both arms to avoid placing too much stress on one joint or one area of your body.
- Avoid staying in one position for a long time. Move or change positions often. Keeping joints in the same position may cause stiffness and pain.
- Balance activity with rest. Learn to understand your body's signals that you're getting tired. Take breaks when you need them. Plan your schedule to alternate activity with rest - even when you are feeling well.
- Respect pain. If you have pain that lasts for two hours or more after an activity or exercise, then you've done too much. Next time do a little less or use less effort. The Two-Hour Pain Rule says: If you have more arthritis pain (as opposed to sore muscles from exercise) two hours after you exercise than you did before, you've probably done too much and should cut back a little. Don't stop exercising, though. Not exercising can make your arthritis worse.
- Simplify your work. Plan ahead, get organized and use shortcuts. Use labor-saving devices that require less of your energy and place less stress on your joints.
- Ask for help when you need it. Family and friends would rather help you than have you become tired or ill from doing too much.
Want more information?
- See what else you can do to protect your joints and care for yourself.
- Learn about actions you can take and tips for managing your pain.
- Find out some of the preventive meassures that can help ease pain.
- Discover other resources for dealing with arthritis pain.
- For disease specific information, visit the Disease Center.
- Connect with others in the Arthritis Foundation community.
- Find out about the latest in arthritis research.
- For information on living with arthritis, read Arthritis Today.
- Osteoarthritis of the Knee: A Guide for Adults is available from the U.S. Department of Health and Human Services.
