Osteoarthritis – symptoms, causes, and coping
- Margaret Grady
- Jul 28
- 6 min read
Osteoarthritis is a condition that causes joint pain and stiffness. The condition can significantly affect a person’s mobility, mental wellbeing, and overall quality of life, so taking steps to prevent or manage symptoms can make a real difference.
Here, we’ll cover exactly what osteoarthritis is – including symptoms, causes, prevention, and tips for coping.
What is Osteoarthritis?
Osteoarthritis causes joints to become stiff and painful. It initially affects our joints’ smooth cartilage (which lines the surface and caps the ends of our bones), making it more difficult to move. Once the cartilage lining has begun to thin, tendons and ligaments have to work harder to move joints, which can cause them to swell and develop bony lumps (osteophytes).
Osteoarthritis can affect almost any joint in the body, but most commonly occurs in the hands, fingers, hips, knees, shoulders, and spine (typically the neck or lower back). While it can affect people of any age, it’s most common in older adults.
Osteoarthritis is often confused with osteoporosis because people can have both conditions simultaneously; however, each is distinct. While osteoarthritis causes pain in joints and reduces their function and mobility, osteoporosis is caused by a loss of bone mass, which increases a person’s risk of fractures and injuries.
The condition also differs from rheumatoid arthritis, which is another form of arthritis that causes the immune system to attack joints, often leading to pain and swelling.
What are the symptoms of Osteoarthritis?
Joint pain, stiffness, and reduced joint mobility are some of the most common osteoarthritis symptoms. Other symptoms can include swelling and tenderness, and grating, clicking, cracking, or popping sounds when joints are moved. Some people may also have extra lumps of bone in their joints, or find that their joints look slightly bigger or more ‘knobbly’ than usual.
The severity of symptoms can vary from person to person and differ between individual joints. For example, some people might find that their symptoms come and go, or are mild, while others may experience more severe, continuous symptoms that can make it difficult to carry out daily activities.
Osteoarthritis of the knee
Osteoarthritis of the knee can make walking painful, particularly when going up or down stairs or hills.
You may find it difficult to straighten your legs, hear grating sounds when you move the joint, or find that your knees feel as though they might ‘give way’ beneath you.
Osteoarthritis of the knee usually affects both knees over time – unless it’s the result of an injury or other condition that only affected one knee.
Osteoarthritis of the hand
Osteoarthritis tends to affect three main areas of the hand – the base of the thumb, the middle joints of the fingers, and the joints closest to the fingertips.
Symptoms include fingers becoming stiff, painful, swollen, and bending slightly sideways. Some people may also have bumps on their finger joints or painful cysts on the back of their fingers.
In some cases, a bump can also develop where the base of the thumb joins to your wrist.
Osteoarthritis of the hand can make it difficult to perform manual tasks such as opening jars, writing, and turning keys.
Osteoarthritis of the hip
Osteoarthritis of the hip can impact the movement of the hip joints – for example, making it tricky to get in and out of a car or put on shoes.
It can also cause pain in the groin or outer hip, which can intensify when you move around.
What causes Osteoarthritis?
Osteoarthritis is caused by joint damage. In part, this is a normal process of life as our joints are exposed to constant low-level damage – for example, through everyday activities such as running, repetitive motions like typing, and sitting in a cramped position for long periods.
In most cases, the body repairs itself, and you won’t experience symptoms. However, osteoarthritis occurs when the damage is more severe, and the protective cartilage at the end of bones breaks down.
Damage to the protective cartilage can progress over time, which is why age is a major risk factor for osteoarthritis. That said, the condition can occur at any point, and there are several other risk factors to consider. These include…
Obesity – being obese places excess strain on the joints, particularly on those responsible for bearing most weight, such as the hips and knees.
Previous injury – for example, dislocated joints, torn cartilage, or ligament injuries – and overusing a joint when it hasn’t had enough time to heal.
Other health conditions – osteoarthritis can occur in joints that have been damaged by another condition, such as gout or rheumatoid arthritis. Diabetes has also been identified as a risk factor. In fact, according to experts, almost half of adults with diabetes also have arthritis.
Family history – research suggests that osteoarthritis may run in families, although studies have yet to identify a single gene responsible for this.
Gender – due to factors like menopause, which can cause loss of bone mass, women have a higher risk of developing osteoarthritis than men.
Occupation – having a job that involves kneeling, heavy lifting, climbing, or other similar physical actions can increase the risk of osteoarthritis by placing strain on joints.
How is Osteoarthritis diagnosed and treated?
There’s no definitive test used to diagnose osteoarthritis. Instead, diagnosis will typically involve your GP asking questions about your symptoms and examining your joints.
Further tests, such as blood tests or X-rays, aren’t often necessary but may be used to rule out other possible causes of symptoms, such as bone fractures or rheumatoid arthritis.
While there’s currently no cure for osteoarthritis, several treatments can help reduce symptoms. For example, anti-Inflammatories or a structured exercise plan with a physiotherapist may be advised if your symptoms are more severe.
6 ways to manage symptoms and reduce your risk of developing Osteoarthritis
Alongside medication and other professional treatments, lifestyle changes can also play a role in preventing osteoarthritis or managing symptoms.
1. Exercise regularly
Regular exercise is one of the most effective ways to keep joints healthy.
Gentle Exercise: Daily low-impact movement—such as resistance training, stretching, walking, cycling, or swimming—keeps muscles strong and reduces stiffness.
Research has shown that exercising regularly can help slow, manage, and, in some cases, prevent osteoarthritis. This is because it can relieve stiffness, reduce joint pain and fatigue, and increase bone and muscle strength (which reduces pressure on joints).
2. Heat and Cold
Using a warm heating pad for up to 20 minutes loosens tight joints, while cold packs help numb sharp pain after activity. Directed Infra red light treatment has also proven beneficial.
3. Improve your posture
Working on your posture and avoiding staying in one position for too long can help reduce your risk of osteoarthritis.
This includes moving around regularly and ensuring that your chair is adjusted to the correct height if your job involves sitting at a desk for long periods.
4. Get enough rest
Exercise can help keep your joints healthy and manage osteoarthritis symptoms, but getting enough rest is just as important.
Research has found that prioritising sleep quality and getting adequate rest each night may help to reduce osteoarthritis pain. This is because our bodies recover during sleep.
5. Maintain a healthy weight
Being overweight places stress on joints, which can speed up the deterioration of joint cartilage. This can either worsen existing osteoarthritis symptoms or increase your risk of developing the condition.
As well as exercising regularly, one of the most important steps you can take to maintain a healthy weight is to eat a balanced diet made up of whole foods. No processed foods!
6. Eat for joint health
Research has also revealed that some nutrients – such as calcium and vitamin D – are particularly beneficial for joint health. Try to always include chopped fresh spinach with your main meal.
Some joint-friendly foods include fatty fish, walnuts, ginger, broccoli, bone broth, gelatine and olive oil. Cut out the use of ultra processed commercial seed oils! Cook in Ghee, lard, tallow or olive oil only.
7. Maintain healthy blood sugar levels
Research has drawn a link between diabetes and an increased risk of developing osteoarthritis. This is because high glucose levels can increase molecules that stiffen bone cartilage, while diabetes can cause inflammation, accelerating cartilage breakdown.
As a result, regulating blood glucose levels can help prevent the onset of osteoarthritis and manage symptoms. In other words, cut out sugar intake in all it's forms!
Curcumin (Turmeric): Blocks inflammatory pathways in the body; studies show it can reduce joint pain as effectively as some standard medications like ibuprofen, but with fewer stomach issues. Standard doses range from 500 mg to 1,000 mg daily
Omega-3 Fatty Acids: Found in fish oil, salmon, and sardines, these healthy fats lower inflammatory proteins in your blood and joints.
Boswellia (Frankincense): Contains Boswellic acids that stop the creation of leukotrienes, which are substances that drive joint inflammation and tissue breakdown.
Ginger: Contains gingerols, natural compounds that ease joint swelling and morning stiffness. Add fresh grated ginger to your cooking or make ginger tea.
Glucosamine and Chondroitin: They're components of cartilage—the substance that cushions the joints.
Topical Gels: Rubbing a medicated gel like diclofenac sodium (Voltaren) directly onto a sore joint helps target pain.
9. Acupuncture.
Acupuncture is an approach that some people use to treat their symptoms of Osteoarthritis.
Final thoughts…
Osteoarthritis can be a painful and frustrating condition to live with. While there’s currently no cure, several things can help manage symptoms and reduce your risk of developing the condition. Simple lifestyle habits, such as eating a joint-friendly diet and prioritising sleep, can make all the difference.
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