Most arthritis patients make at least one of these — and it could be slowing your recovery.
Arthritis doesn’t just cause joint pain — it reshapes daily life. And while treatment helps, small
mistakes in how you manage it can undo progress. Here’s a doctor-backed checklist to help you
protect your joints and feel more in control of your care.

What to Avoid — And What to Do Instead

1. Ignoring Early Symptoms
What to Do: See an orthopaedic specialist at the first sign of pain, stiffness, or swelling.
Why it matters: Early diagnosis allows for medical therapy that may slow disease progression and
delay joint damage.

2. Staying Inactive
What to Do: Engage in low-impact movement (walking, swimming, or yoga).
Why it matters: Movement maintains mobility and strengthens muscles that support the joints —
crucial for long-term function.

3. Overusing Painkillers
What to Do: Use medication under doctor guidance, not on autopilot.
Why it matters: NSAIDs can harm the gut, kidneys, and heart if misused. They also mask pain that
could signal worsening arthritis.

4. Avoiding Movement Out of Fear
What to Do: Move within your pain-free range and follow a physiotherapy plan.
Why it matters: Total rest weakens the muscles around joints, making pain and stiffness worse over
time.

5. Ignoring Weight Management
What to Do: Adopt a nutrition plan and stay active to reduce joint stress.
Why it matters: Every extra kilo adds 4–6 times that stress to weight-bearing joints like knees and
hips.

6. Relying Only on Home Remedies
What to Do: Use herbal remedies as a supplement — not a substitute — for evidence-based care.
Why it matters: Oils and massages may ease symptoms, but they won’t stop structural joint
damage.

7. Overlooking Mental Health
What to Do: Discuss anxiety, mood changes, or sleep issues with your doctor.
Why it matters: Chronic pain often worsens with stress. Addressing mental health improves pain
perception and treatment outcomes.

8. Taking OTC Meds Without Guidance
What to Do: Stick to a personalised treatment plan created by your specialist.
Why it matters: Self-medicating may delay proper care or worsen side effects due to interactions.

9. Postponing Physiotherapy
What to Do: Start rehab early — even in mild cases.
Why it matters: Physiotherapy maintains function, protects joints, and delays or prevents surgery in
many cases.

10. Assuming Surgery Is Inevitable
What to Do: Explore all conservative options first.
Why it matters: Most patients manage arthritis successfully for years without needing joint
replacement.

Doctor’s Note
“Managing arthritis doesn’t need to be overwhelming. Small, consistent choices matter more than
waiting for the ‘right time’ to start. Don’t aim for perfect — aim for progress.”

Dr. Syed Imran
Stay Ahead of Arthritis
Don’t wait until joint pain worsens. By avoiding these common mistakes, you give yourself the best
chance at a more active, pain-free life.