According to the ICMR-BJD 2016 study, osteoarthritis (OA) is the most widespread form of arthritis globally and the second most common musculoskeletal problem in India. It primarily affects adults aged 40 and older and is a degenerative joint condition that occurs when the cartilage cushioning the joints gradually wears away, leading to inflammation, pain, and stiffness. Recognising the early symptoms of osteoarthritis is essential for effectively managing its impact on daily life and slowing its progression.
In this comprehensive guide, you will find valuable insights on spotting the initial signs of osteoarthritis in your loved ones. These signs may include joint pain during movement, stiffness after periods of inactivity, and a noticeable reduction in flexibility. In addition to identifying symptoms, we will offer practical advice on nutrition, lifestyle changes, and effective methods for pain relief to enhance overall well-being and quality of life.
Understanding Osteoarthritis
Osteoarthritis is a degenerative joint disease caused by the breakdown of cartilage—the protective tissue at the ends of bones. This condition can lead to pain, stiffness, and loss of mobility. While aging is a significant factor, obesity, genetics, and joint injuries can also increase the risk.
7 Early Symptoms of Osteoarthritis
1. Joint stiffness
One of the earliest and most noticeable symptoms is stiffness, particularly in the morning or after long periods of inactivity. Individuals may find it difficult to get moving but usually feel better with gentle movement.
Joint stiffness occurs due to the thinning and roughening of cartilage, which causes the bones to rub against each other. Overnight or during inactivity, the synovial fluid, which provides lubrication, stagnates, leading to stiffness when movement resumes.
2. Pain during or after movement
Pain localised around the affected joint—such as the knees, hips, or hands—is another early indicator. The pain often intensifies after physical activity or toward the end of the day.
As cartilage wears down, the cushioning effect between bones is lost, causing friction and inflammation. This leads to pain during movement and micro-trauma to the joint structures.
3. Decreased range of motion
A gradual loss of joint flexibility is common. For example, you might notice difficulty straightening your knee or bending your fingers.
The breakdown of cartilage and the formation of bone spurs around the joint edges limit its ability to move freely. Additionally, inflammation and joint swelling may cause stiffness, further restricting motion.
4. Swelling around joints
Swelling and inflammation occur due to irritation of the joint lining or fluid buildup. This may come and go but is often accompanied by tenderness.
The synovial membrane, which produces fluid to lubricate the joint, becomes inflamed due to cartilage damage. This leads to an accumulation of excess synovial fluid, causing visible swelling.
5. Joint clicking or popping
As cartilage wears down, bones may rub against each other, producing a clicking or popping sound when the joint moves.
The loss of cartilage and rough surfaces within the joint create friction, causing audible sounds during movement. Gas bubbles within the joint fluid may also burst, contributing to the noise.
6. Tenderness to touch
Another common symptom is sensitivity around the joint when pressing or touching. This tenderness may worsen with increased activity.
Tenderness occurs due to inflammation and irritation of the joint structures, including the synovium, ligaments, and exposed bone surfaces. The inflammation triggers pain receptors in the affected area.
7. Fatigue or a general feeling of tiredness
Many people with early osteoarthritis report feeling unusually tired, even without significant physical exertion.
This fatigue can result from chronic, low-grade inflammation and the physical strain of joint pain and stiffness. Disrupted sleep due to night-time discomfort may also contribute, making the body feel consistently drained.
Products that can ease Arthritis pain
- Orthopedic cushions and supports: Knee braces, lumbar belts, and neck pillows provide support and reduce joint strain.
- Hot and Cold Therapy products: Gel packs and heating pads can relieve pain and stiffness.
- Topical pain relievers: Ointments containing capsaicin or menthol can help alleviate localised pain.
- Massage oils: Ayurvedic oils containing ingredients like camphor and eucalyptus can promote circulation and reduce stiffness.
What to do if you spot the signs of Osteoarthritis
- Consult a doctor: Visit a general physician or rheumatologist for an accurate diagnosis. Imaging tests like X-rays and MRIs may be needed.
- Start early treatment: Early intervention can slow down disease progression. Doctors may recommend physical therapy, medications like NSAIDs, or joint injections.
- Adopt joint-friendly exercises: Activities like yoga, swimming, and cycling help improve flexibility and reduce joint stress.
- Maintain a healthy weight: Excess weight puts additional stress on weight-bearing joints like the knees and hips. Losing even a few kilograms can significantly reduce symptoms.
Diet tips to delay Arthritis
- Anti-inflammatory foods:
- Fruits and vegetables: Rich in antioxidants, these foods help protect cells from damage. Aim for various colours, including berries, apples, onions, and leafy greens like broccoli and kale.
- Lean Proteins: Include fish (like sardines and mackerel), chicken, eggs, and legumes such as green gram (moong dal) and orange lentils (masoor dal).
- Nuts: Almonds, walnuts, and pistachios provide healthy fats and nutrients that support joint health.
- Whole grains: Choose whole grains such as oats, brown rice, quinoa, jowar (sorghum), bajra (pearl millet), and barley.
- Healthy fats:
- Oils: When cooking, use extra virgin olive oil and mustard oil. These oils contain healthy fats that can reduce inflammation.
- Nuts and Seeds: Include walnuts, flaxseeds, and sunflower seeds for their omega-3 fatty acids.
- Dairy products: Low-fat dairy products are good sources of calcium and vitamin D, which are essential for bone health. Consider yogurt and low-fat milk in your diet.
- Herbs and spices: Incorporating spices like turmeric and ginger can provide additional anti-inflammatory benefits due to their natural compounds.
Foods to avoid:
- Processed foods: Limit processed foods high in sugar, unhealthy fats (especially trans fats), and refined carbohydrates, as they can increase inflammation.
- Red meat: Consuming too much red meat may exacerbate inflammation; consider limiting it in favor of leaner protein sources like fish or poultry.
- Sugary beverages: Avoid sugary drinks that can contribute to weight gain and inflammation.
- High-sodium foods: Excess sodium can increase water retention and swelling; focus on fresh foods rather than processed options.
Conclusion
Early detection of osteoarthritis can substantially improve the quality of life. By recognising the symptoms and adopting a proactive approach with diet, exercise, and appropriate products, you can help your loved ones manage this condition effectively. If you suspect OA, consult a healthcare professional immediately to ensure timely and effective treatment.
