Arthritis

Stinging nettle leaves
Photo: GlacierNPS via Wikimedia Commons (Public domain)

Arthritis means pain, stiffness or swelling in the joints. The most common type is osteoarthritis, the “wear and repair” kind that often affects knees, hips, hands and the spine. Other types, like rheumatoid arthritis and gout, are driven by inflammation or crystals and need medical treatment, so getting the right diagnosis matters. This page covers the everyday steps with the best support, the remedies people traditionally use, and when to get checked.

Get medical help first if…

  • a joint is suddenly hot, red and swollen and you have a fever. It could be an infection in the joint. Get care the same day.
  • you have sudden, severe pain in one joint (often the big toe), or you can’t put weight on it
  • several joints are swollen on both sides of your body, or morning stiffness lasts longer than an hour. Early treatment for inflammatory arthritis protects the joints.
  • joint pain comes with a rash, fever, weight loss or feeling unwell
  • a joint looks misshapen after a fall or injury

Everyday steps with the best support

  • Keep moving. It feels backwards, but regular low-impact activity (walking, swimming, cycling, water exercise) is one of the best-supported treatments for osteoarthritis.
  • Strengthen the muscles around the joint. Stronger thighs, for example, take load off the knees. A physiotherapist can set you up with safe exercises.
  • Lighten the load: if you carry extra weight, every kilogram lost takes several kilograms of pressure off your knees with each step.
  • Use heat and cold: warmth for stiffness, a wrapped ice pack for 10–15 minutes for a flare.
  • Try tai chi or gentle yoga, which have good evidence for knee arthritis pain and balance.
  • Wear supportive shoes, and use a cane or brace if it helps you stay active.

Remedies people traditionally use

These have a long history of traditional use. Research on them is limited or mixed, so think of them as extras alongside the everyday steps and your doctor’s advice, not replacements.

  • Turmeric: a golden spice used in Ayurvedic and Chinese medicine. Some studies suggest curcumin (its main compound) may ease knee arthritis pain. It can interact with blood thinners, isn’t advised with gallstones, and concentrated supplements have been linked to rare liver injury.
  • Ginger: a traditional warming remedy for aches. Small studies show a modest effect. Check with your pharmacist if you take a blood thinner.
  • Glucosamine and chondroitin: popular joint supplements with mixed study results. Glucosamine is often made from shellfish, and it may affect warfarin.
  • Capsaicin cream: made from chili peppers and rubbed on the skin over a sore joint. It has reasonable evidence for hand and knee arthritis. Wash your hands after and keep it away from your eyes.
  • Boswellia (frankincense): used in Ayurvedic medicine for joints. A few small studies are encouraging, but the evidence is limited.

Worth knowing: anti-inflammatory painkillers (like ibuprofen) and several “anti-inflammatory” herbs can both thin the blood or upset the stomach, and combining them adds up. If you have rheumatoid arthritis, gout or another inflammatory type, prescribed treatment matters, and herbs are extras only.

Check with your doctor or pharmacist before starting anything new, especially if you’re pregnant, nursing, on medication or managing a health condition.

A third-party guide (affiliate)

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See the arthritis program

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Educational only, not medical advice. This information has not been evaluated by the FDA or Health Canada and is not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before starting any remedy, supplement, or detox, especially if you are pregnant, nursing, taking medication, or managing a health condition. Read our full Medical Disclaimer.