12 October: World Arthritis Day

Walking to the shops, climbing stairs or opening a jar can become difficult when joints are painful or stiff. For people living with arthritis, these everyday challenges can affect their independence, their work and their ability to take part in family and community life.

World Arthritis Day, observed on 12 October, raises awareness of arthritis and the many rheumatic and musculoskeletal conditions that affect people around the world. It is also an opportunity to encourage people to seek help for joint symptoms and learn what they can do to support their health.

Arthritis is not simply a normal part of getting older. There are various forms of arthritis, and each requires different approaches to treatment. Osteoarthritis is the most common form, with the World Health Organization estimating that around 528 million people worldwide were living with osteoarthritis in 2019. Women are disproportionately affected, and the most common joints include the knees, hips, hands and spine[1]

Keep moving, where you can

When joints are painful or stiff, it can be tempting to move less. Over time, however, inactivity can weaken the muscles that support the joints and make everyday activities even more difficult.

Appropriate physical activity can help reduce arthritis pain, improve flexibility, and support mood and quality of life. For osteoarthritis, recommended exercise includes strengthening the muscles around affected joints and activities that improve general fitness, adapted to each person’s needs. [2,3]

A short walk, gentle movement at home or a few suitable strengthening exercises may be a manageable starting point. Swimming, water exercise and cycling are other options where they are available and comfortable.

If you have not been active for some time, begin with a few minutes and build up gradually. Choose activities that suit your abilities and allow yourself breaks when you need them. A healthcare professional or physiotherapist can help you find exercises that are appropriate for your condition and your mobility limitations.

Food, muscle strength and joint health

Food is another part of looking after your joint health. Eating well provides nutrients needed to maintain muscle and supports overall wellbeing, including when painful joints make it harder to stay active.

At Eat Better South Africa (EBSA), we encourage practical changes using affordable, everyday foods. This can include choosing eggs, pilchards or chicken with vegetables, drinking water instead of sugary drinks, and reducing sugary snacks and heavily processed foods. Simple meals prepared at home can make it easier to know what you are eating and to choose foods that keep you satisfied.

For people living with overweight or obesity, gradual weight loss can help reduce pain and improve physical function in osteoarthritis. This is particularly relevant when weight-bearing joints, such as the knees and hips, are affected. [1,3] Any changes should support adequate nourishment and muscle strength.

Food choices form part of a wider approach to health. EBSA also recognises the importance of physical activity, sleep, stress management and support from healthcare professionals. These habits can support wellbeing alongside the treatment a person needs for their arthritis.

Find the right level of activity

Some discomfort can occur when starting exercise, particularly if the joints have been stiff or inactive. This does not always mean that movement is causing damage, but the type and amount of exercise may need to be adjusted. Regular, appropriate exercise can improve pain and function over time. [3]

There is a difference between manageable discomfort and significant or worsening pain. If an activity causes severe pain, increased swelling or symptoms that do not settle, stop that activity and seek advice.

Persistent joint pain, swelling or stiffness should also be assessed, especially when it affects daily life. Knowing which condition is causing the symptoms helps healthcare professionals recommend the right treatment and support.

A practical place to start

You do not need to change everything at once. You might begin with a short walk, replace a sugary drink with water, prepare a meal using simple whole foods, or ask your healthcare provider for advice about ongoing joint symptoms.

Living with arthritis can make these changes harder, and support matters. Family members, community groups and healthcare professionals can help people find ways to eat well and remain active within their abilities.

This World Arthritis Day, EBSA encourages people to seek help for painful joints and make manageable changes that support their health and daily life.

References

1. World Health Organization. Osteoarthritis.
2. Centers for Disease Control and Prevention. About Physical Activity and Arthritis.
3. National Institute for Health and Care Excellence. Osteoarthritis in over 16s: diagnosis and management — Recommendations.