modifying activities for osteoarthritis
overview
if your joints hurt when you do an activity, you can do a number of things to help yourself.
- use the largest joints or strongest muscles to do things.
- when you lift a heavy object off the floor, use your hip and knee muscles, not your back.
- when you carry a bag of groceries, use the palm of your hand or your forearm instead of grasping it with your fingers.
- push doors open with your hip or shoulder instead of your hand or arm.
- break bigger tasks into several smaller tasks.
rest between tasks.
- use electric tools.
electric tools such as can openers, blenders, power tools, and sewing machines can make it easier to open cans, mix things, do home repairs, or sew.
- try not to stand for a long period of time.
and try not to kneel or squat.
sit or take regular breaks when doing tasks that take a long time.
- use higher chairs or seat cushions.
avoid sitting in chairs that are very low.
- go a shorter distance when you walk, jog, swim, or do another activity.
- break up an exercise or activity.
for example, you might take two or three short walks in a day rather than one long walk. or do a shorter workout, then rest and do a little more later.
- make an activity less intense.
decrease your speed when you jog, walk, run, or swim. if you lift weights, don't lift as much weight.
credits
current as of: july 17, 2023
author: healthwise staff
clinical review board
all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
current as of: july 17, 2023
author: healthwise staff
clinical review board
all healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
