1. Make ARTHRITIS PAIN Disappear
A personal ACTION PLAN
For
Coping and living with,
As well as,
Managing and overcoming
The
Discomforts and debilitating
Effects and realities
Of
‘ARTHRITIS’
1

2. TABLE OF CONTENTS
SECTION 1 3
Introduction and Background
Arthritis Treatment and Pain Relief – A New FOCUS - Making The PAIN
disappear.
Tests and Conditions, Types of Arthritis and how they affect us
Treatment Options
initial intervention strategies
SECTION 2 11-19
HAVING A PERSONAL ACTION PLAN FOR MAKING ARTHRITIC PAIN
DISAPPEAR is the key!!
Pills and Prescriptions, Medications and Drugs – Treating from the inside,
outward
Topical Treatments You Rub, Apply And Treating From The Outside, Inward
Combination Treatments and NSAID’s
Other
SECTION 3 20-30
ARTHRITIC PAIN SELF-MANAGEMENT ACTION PLANS
SEVENTY (70) Practical Considerations And Tips For Dealing With The Pain
Of Arthritis And Making The Pain Disappear
SECTION 4 31-44
PERSONAL ARTHRITIC CUSTOMIZED SOLUTIONS THAT WORK AND LAST
Effective Treatments And Pain Management Science
Practical Suggestions To Minimize PAIN In Your Life Due To Arthritis And
Related Conditions
THIRTY-THREE (33) More Insights For Success With Arthritic Pain And
Management Of Your Condition, Lifestyle And Future!

3. SECTION 5 44-52
Final Tips For Healthier, Pain-Free, Arthritic Lifestyle Recommendations And
Situations
Other Helpful Arthritis Resources and Online Links
Arthritis – Abbreviations Page
ARTHRITIS – A FASCINATING TALE THROUGH TIME
3

4. Section 1
Introduction and Background
Arthritis Treatment and Pain Relief – A New FOCUS - Making The
PAIN disappear.
Yes, various sufferers will tell you that they are aware that there is no real
cure so to speak in medical terms for this condition in its various forms and
severity. Treatment options vary depending on the type of arthritis and
include physical and occupational therapy, medications (symptomatic or
targeted at the disease process causing the arthritis), and as a last resort,
arthroplasty. Although prosthetic joint replacement is a treatment of last
resort, it is generally very effective and more than 90% of patients are very
satisfied.
Arthritis is a very commonplace condition that has to do with inflammation
of the joints. The umbrella term we so easily use covers a great many
conditions. Groups of symptoms, aspects and factors, diagnoses and
prognoses are covered with this terminology. Mostly the illness, condition
and discomforts are due to damage caused to the joints of the body,
impeding movement. It is no surprise then that arthritis is often cited as the
ONE leading cause of disability in people over the age of 65, in the US and
across the globe. But, how come, we as humans are so susceptible to this
degradation? Why doesn’t everyone develop it? What should you do once
you have been diagnosed with it to not sacrifice your mobility and quality of
life?
These types of questions, inquiry and topics will form the basis of our
musings here. Often, not a week will go by that you do not see, hear or bear
witness to be exposed to some or other topical treatment or new product on
the market that is either being toted as effective, affordable and reliable,
new, being studied or introduced. Gels, ointments, patches, pads, rubs and

5. more all fill our shelves and medicine cabinet in the fights against this
degradation some suffer as we age and get on in our years.
Something that needs to be clarifies right upfront is that there are indeed
many different forms of arthritis. There are differences in and for every
manifestation of this condition.
It could be due to your immune-system malfunctioning, imbalances in your
body, leaving it to attack itself, infections, uric acid crystals, inflammation
calcium pyrophosphate crystal build-up and more.
Something that is the most common form of this ‘disease’, is known simply
as osteoarthritis. This has to do with damage and degradation of the joints.
It is degenerative, aggressive and debilitating, putting mobility, flexibility
and movement ability at risk. This typically happens due to infection and/or
aging mostly.
Regardless of the type or severity, onset of arthritis you might be falling
victim to, or have the displeasure of having to cope with, there will be pain.
It will differ in location and severity, manifestation and treatment options. It
will differ from individual to individual, over time, at different times…. BUT it
is an undeniable part of living with it and NOT HAVING IT AFFECT THE
QUALITY OF YOUR LIFE OR PUT YOUR HEALTH AT RISK! It could be worse
when sitting down or after periods of exertion. Different times of the day
could bring different challenges and levels of pain. Earlier and later stages of
the disease might be more or less painful to deal and cope with. It knows no
boundaries for age, gender or generation! There are no exceptions, elderly,
young adults, athletes; even children can be afflicted at different points in
their lives. Whichever way you look at arthritis is will have pain in the
equation. This is the reason for this guide. It is time for a practical hands-on
treatment plan that works and gives advice on what to do to intervene,
prevent, protect and manage ARTHRITIC PAIN.
5

6. To determine a formal diagnosis and the extent of the degradation or
problems, a physical exam and some tests will be done by your doctor or
medical treatment team to ascertain elements of the history of the pain
when it begins and ends, how bad it is/gets, could be/become over time,
which number of joints are affected, how long the pain lasts, what
aggravates it and makes it worse and what makes it better *(and why).
Other tests that might also be done to determine which treatment option
would be the best, would be
 radiographs (assess and quantify, determine what it the matter,
diagnosis, confirmation and baseline)
 Blood tests and X-rays
 Screening blood looking and testing for rheumatoid factor, antinuclear
factor (ANF), extractable nuclear antigen and specific antibodies.
There are various different types of arthritis, each with its best form of
treatment and wide array of causes, aggravating factors, lifestyle
adjustments, therapies, remedies and MORE. We will take a closer look at
some of the best plans and steps that you can make/take to MAKE
ARTHRTIC PAIN DISAPPEAR! You can choose to treat the symptoms, to bring
relief or dig deeper into the causality, more extreme procedures like surgery
or replacement of the joint to get permanent relief (or not!). The opinions,
experts and research are all divided and all over the spectrum.
It varies from most common forms of arthritis, arthritis due to other
diseases as well as illnesses with similar symptoms to arthritis. They could
include any, some or all of the following:
 Ankylosing spondylitis
 Crohn's Disease
 Familial Mediterranean fever (FMF),
 Gout

7.  Hemochromatosis
 Henoch-Schönlein purpura
 Hepatitis
 HIDS (hyperimmunoglobulinemia D periodic fever syndrome)
 Inflammatory Bowel Disease
 Juvenile Arthritis
 multiple myeloma
 Osteo-arthritis
 osteoporosis
 Pierre Marie-Bamberger syndrome (hypertrophic pulmonary
osteoarthropathy – lung cancer)
 Psoriatic arthritis
 Reactive arthritis (Reiter's syndrome)
 Rheumatoid arthritis
 Septic Arthritis
 SLE
 Still’s disease
 TRAPS (TNF-alpha receptor associated periodic fever syndrome).
 vasculitis syndromes
 Wegener's granulomatosis
Treatment Options
When it does come to treatment options, there are many. Factors to
consider before you pick the regimen that is right for you, might include
reflection on things like
 the type of arthritis
 severity and intensity, range of motion, pain
 your age and physical health
 physical and occupational therapy
 medications
 symptomatic or causal treatment
7

8.  arthroplasty - prosthetic joint replacement
 medicinal, natural or both - combination treatment plans
… and many more!
Osteoarthritis (OA) is also defined specifically as degenerative arthritis or
degenerative joint disease, characterized by mainly painful joints. For no
TWO individuals will pain be experienced in the same fashion. This PAIN in
turn is the discomfort caused by wear and tear, due to breakdown in the
cartilage that makes any weight put on it dreadfully grinding and
excruciatingly painful. Inflammation of the joint, bones, weakened muscles
in the surrounding areas also occurring make things worse. This makes any
kind of movement PAINFUL!
According to online sources, there are many statistics that tell the story of
how painful and more commonplace arthritis really is/can be in our modern
times. Here are some quick facts from a variety of online sources
summarizing the situation and incidence of the disease:
 21 million sufferers in the United States
 Primary care physicians’ visits are constituted of 25% due to this
illness, condition and PAIN relief search or many a desperate patient.
 50% of all NSAID (Non-Steroidal Anti-Inflammatory Drugs)
prescriptions is for arthritis-related conditions and pain relief.
 By the time most of us hit the age of 65, we will show signs and
evidence of the degeneration and degradation, wear and tear
commonly found in most arthritic conditions.
 Up to as many of 80% may show symptoms, which is the majority of
the population! With almost two thirds of the human race developing
the symptoms, there are many different treatment options out there:
o NSAIDs
o local injections of glucocorticoid or hyaluronan,
o joint replacement surgery

9. it is a well-known fact that there is no cure for OA or arthritis in general. One
of the main commonalities is the persistent pain, impact on and loss of
mobility, movement and a sensation of stiffness, swelling, discomfort and
difficulty getting around. Aches and burning sensations, sensitivity to touch,
redness, sore muscles and tendons are all symptomatic of this condition.
Spasms and contractions are also not uncommon as is retention of fluids. It
can strike at any part of your body, including extremities (hands, feet), hips,
knees etc. If you ask patients how their joints feel, you will often hear, large
stiff and painful! Significant loss of mobility can also be present.
Genetics and hereditary predisposition is but one of the many contributory
causes. Allergies, infections, or fungi can also contribute their fair share as
well. Aging has its contributory nature and there are BOTH clinical and
functional signs of the disease. Not everyone who has the symptoms thought
develop the full-blown condition. So as far as symptoms and manifestations
of this disorder, they are as varied as the proposed treatments themselves.
You will be well-served to not put a lot of unnecessary weight on your joints,
at any time, to ease the pain. Techniques such as MRI (magnetic resonance
imaging), arthrocentesis and arthroscopy, are all used to describe the
progression and severity of the degenerative disorder and prognosis. How
long, where and which joint the pain is in, how it affects you and what the
joint actually looks like, will give your doctors a great idea on which
treatment regimen to follow and recommend to you.
Once you have this disease/disorder you cannot reverse or cure it. That is
the fact and reality that you have to live with. There are however some
approaches from the holistic sciences and alternative medicinal practices
realms that suggest that you can tap into nature and your body’s ability to
heal itself more to challenge this theory!
For the most part however, medication and other therapies, remedies and
9

10. interventions all focus merely on reducing the pain and improving the
functioning of the joint itself. We advocate that you can make the pain
disappear through a personal action plan on dealing effectively and head on
with this problem. It therefore becomes extremely necessary for you to
focus in on the basic and comprehensive coping skills and lifestyle changes
to NOT allow it to direct and hold your quality of life captive.
Your initial intervention strategies might not be considered drastic. They
might include such measures as
 weight loss, maintenance and control
 healthy BMI and weight
 appropriate rest
 regular physical activity and exercise
 Use of mechanical support devices
 knee braces, canes, or a walker
 Any helpful aids for walking and support.
 walking or swimming
 Alternating heat and cold for instant relief
 Relaxation, meditation techniques
 Getting the weight off your joints, relieving joint stress
 Health care advice and tools
 Self-management to better your quality of life
 Dealing with chronic pain
 Facing realities like depression and frustration, feelings of helplessness
hands-on involvement in your own well-being, health, mobility
 Reducing pain and improving your overall health, movement
 Supplements and diet changes
 Inclusion in your diet and nutrition of things like antioxidants, including
vitamins C and E in both foods and supplements,
 Chondroitin sulphate
 Hydrolyzed collagen (hydrolysate) (a gelatin product)
 Ginger (rhizome) extract

11.  Glucosamine
 Methylsulfonylmethane (MSM)
 S-adenosyl methionine
 vitamins B9 (folate) and B12 (cobalamin)
 Minerals and Vitamin D, D3
 Less to no saturated fats
 No sugar and processed foods
 Lots of vegetables and even vegetarian diet (no animal products, no
diary) might be extremely helpful in boosting immunity, health all-
round, as well as be good for your joints!
 Macro-biotics and key essential nutrients rather than empty or hidden
calories with your intake. Think about the foods you put in your mouth
and into your body and what effect they will have on your systems and
functioning parts, including your joints.
Section 2
HAVING A PERSONAL ACTION PLAN FOR MAKING ARTHRITIC PAIN
DISAPPEAR is the key!!
It will have to be tailored to your specific needs, goals and focus on what
gets the best, most consistent and lasting results FOR YOU! You are focused
on reducing the symptoms and dealing with the aftermath of what the
disorder brings to your life.
From prescriptions meds to pain relievers, people have been in search of
what will make them feel better and life more effectively with the condition,
having the pain go away. NSAIDs are popular and quite effective, but carry
side-effects. Consider solutions like diclofenac, ibuprofen and naproxen.
They inhibit pain and suffering, but for most patients the effects on their
other parts (heart, stomach) is to high a price to pay! Heat brings swelling
down and improves the circulatory system that can help you naturally deal
with symptomatic relief – sometimes exactly where it is needed.
11

12. Steroids have in general found not to be effective. Narcotics are also not
recommended for chronic pain as they might be addictive and cause a whole
other set of problems that you do not need in your life.
Topical treatments abound. There are creams, gels, lotions, sprays,
ointments, supplements, magnetic bracelets, watches, endorphin devices, to
bring instant and lasting relief, lower the perception of pain, shark cartilage ,
tea-tree oils, mineral gels, exercise routines, massage, hypnosis and
myriads of other therapies have been marginally successful for some/most
patients.
One key ingredient has proven to be quite effective, namely capsaicin for
pain specifically.
Lidocaine injections and even corticosteroids are great for temporary relief.
Surgery is always an option for those with a more permanent solution in
mind. Ineffective treatments sometimes make patients want to be rid of the
pain permanently and they revert to more invasive or extreme medical
procedures to get what they want. It can be very painful and not the right
solutions necessarily for everyone. There are also different types and ranges
of surgery, including
 Bone repositioning
 fragment removal
 Fusing
 Replacement
Some alternative therapies also include:
 low level laser therapy for pain reduction
 Prolotherapy (proliferative therapy) to fight the inflammation
specifically Radiosynoviorthesis (radioactive isotope) directly injected
into the joint

13. So, how do you deal, cope, live with, manage, overcome and thrive despite
arthritis. Most will describe this attack on their joints as disabling and
painful, inflammatory condition, with substantial loss of mobility It develops
over time and is a systemic disease
Dealing effectively with inflammation and soft-tissue swelling of many joints
at the same time (polyarthritis), stiffness and PAIN! are all part of this
disorder. You need to take issue in and through treatment to focus on
dealing with erosion and destruction of the joint surface, which impairs the
range of motion, movement and mobility. For most of us, we need to start
taking care early! For most the problems start around between the ages of
40 and 60, earlier cases and cases in children, young adults and the elderly
have also been reported.
The American College of Rheumatology has defined (1987) the following
criteria for the diagnosis of rheumatoid arthritis:
• Symmetric arthritis
• Subcutaneous nodules in specific places
• Rheumatoid factor at a level above the 95th percentile
• Radiological changes suggestive of joint erosion
• Morning stiffness of >1 hour.
• Arthritis of hand joints
• Arthritis and soft-tissue swelling of >3 of 14 joints/joint groups
At least four criteria have to be met for formal diagnosis. Some other
treatments include minocycline, sometimes combined with clindamycin, diet
change, nutritional supplements, and vigorous exercise, and various other
immune-strengthening alternative therapies, such as acupuncture,
hyperbaric oxygen, and infra-red sauna are also effective.
Disease-modifying antirheumatic drugs (DMARDs), anti-inflammatory agents
13

14. and analgesics do not prevent joint damage or slow the disease progression,
it enables coping and diminishing pain.
Another promising drug-therapy is known as anti-cytokine medication,
weight loss, occupational therapy, podiatry, physiotherapy, joint injections,
and special tools to improve hard movements, joint replacement surgery,
knee or hip replacements for example.
There are two realities of this disease – it will progress throughout your life,
develop and occur at its own pace for each individual and there is PAIN!
There are lots however that you can do to prevent, correct, intervene and
relieve your pain.
 Regular exercise and carefully controlled diet
 Daily routine steps and adjustments that may help lessen the pain and
stiffness associated with arthritic flare-ups.
 Eastern and Naturopathic Approaches
.. and many more. It is time to take a closer look at your various treatment
Options, ranging from Prevention, Relief, Surgery and Other self-
management tools to deal with your arthritis and make the pain go away
permanently!
Pills and Prescriptions, Medications and Drugs – Treating from the
inside, outward
Medications are one way of dealing with the problems at hand. They do have
side-effects and should not be taken lightly. Counter-indicators and drug-
interactions need to be explored and analgesics may only have limited
effectiveness. Pain management can very easily be your biggest and main
concern with arthritis, as will be your feelings in coping with what the
disease is doing to you. That component we will get to a little later. Coping,
living through the pain is oftentimes not enough, but the starting blocks for

15. many with the disorders of the joints in question here. Regardless of the
type of arthritis, there is help.
There are many reasons people pop a pill or look for OTC (over-the-
counter), prescription medications for pain relief for arthritis. Here are but a
few from published sources and interviews – You will probably be able to add
quite a few of your own (feel free to do so)…
 As a last resort
 At least doing something
 For immediate relief
 For managing the condition
 for mild to moderate osteoarthritis
 For painkilling mainly
 For when the pain is at its worst
 Getting rid of discomfort, immobility or lack of movement.
 Instant relief, temporary relief
 It can be used safely over periods of time without too much risk
 Limited dosages
 living BETTER with the situation
 on doctor’s orders
 Self-medication and hands-on self-management of the pain and
condition – feeling empowered and inspired to live with it and not be
overwhelmed by it!
 severity attacks
 to minimize re-occurrence
 to reduce inflammation
 to treat knee arthritis or osteoarthritis
 treats the symptoms
 When it starts
So, what are your reasons and rationale for taking/not taking medication for
your condition? That is a personal and individual choice and that is the
15

16. beauty of it – everyone can pick their treatment that is MOST suited for
them, despite side-effects, they do work for some people in minimizing their
pain.
Topical Treatments You Rub, Apply And Treating From The Outside,
Inward
Mainly coping with symptoms here, yet again highly popular, due to the fact
that there are limited to no side-effects, less risk than with medications per
se and introducing foreign, chemical elements and pharmaceuticals into your
system.
Repeated treatments are necessary and it will have to form part of your
routines and lifestyle to be most effective. Some smell, some do not. Some
involve heat/cold alternative therapies and sensory stimulation, some are for
sensitive skills, hypo-allergenic, not anti-inflammatories. They are available
in all sizes, price ranges, application methods, even roll-ons and patches for
ease of use and convenience, transportability and on-hand, on-demand,
real-time application, type relief we so often want and demand when it
matters most. At best thought they only treat the symptom and then only
for a limited period of time.
Combination treatments – putting things together to get the best
results
Combination treatments are when you treat all and every symptom, with
many solutions and options, in a holistic-type, comprehensive manner.
Narcotics are often used to deal with the blocking or fooling of the central
nervous system, making your brain think that the pain is gone, less severe
are quite popular. It can be habit-forming though and direly affect your
digestive system if you are not careful with and over prolonged period of
time/use.

17. Non-steroidal anti-inflammatory drugs (NSAIDs)
Deal well with pain, swelling and stiffness, for temporary relief of symptoms.
They cater to the needs of self-medication and for ranges of the disorder,
from mild to severe cases. Its effects will not necessarily be immediate and
the side-effects are real, especially on the kidneys and heart. Drug-
interactions are also possible and need to be considered closely. It is not
suited necessarily for everyone. Discuss your options and risks with your
doctor, PRIOR to starting any medication for arthritic purposes.
Corticosteroids are taken orally, or cortisone injections deal with
inflammation and swelling, as well as pain relief, for short-term treatment
options. Know what is available, assess your risk/reward value proposition,
cost and educate and empower yourself by knowing what new research and
products are/become available on the market.
Also, make and investment in your health and mobility – do not just submit
to a life-long life-sentence of not being able to capitalize on and count on
your joints – use what nature has given and can give you in and through
your body, tapping into its natural functioning parts (even if they are
problematic!), boost your metabolism and try to get more exercise all-round,
without risk of injury.
Physiotherapy, workouts, hydro-therapy (getting the weight off your joints,
while still working out), customized exercise regimens and tailored fitness
classes and home-workouts, gym-time can all make the difference for you as
well. Do everything you can to avoid joint damage and loss of motion, risk of
injury or further degradation, wear and tear. Get professionals involved to
help you make sense of your options to get the most of strengthening your
joints, not weakening or worsening their situation.
Alternating heat/cold applications in various formats are another way, quick
and easy, you can bring relief.
17

18. Visco-supplementation, injections, lubrications, cartilage support, surgery
and replacements can all do its part to bring about MORE mobility over time.
Whether mainstream, alternative, holistic or naturalistic, there are many
treatment options and iterations of products available to help you manage
and/or relieve pain, temporarily, immediately, over time, eventually and/or
permanently! The choice is up to you in the end on which one will be most
effective for you and your circumstances.
Taking a supplement, eating healthy, elements and nutritional battle-fighters
like Chondroitin Sulfate or Glucosamine, MSM (Methylsulfonylmethane)
symptomatic treatment, alternative therapies like acupuncture, therapeutic
massage, relaxation techniques, Meditation and visualizing exercises,
hypnosis, partnering with multi-faceted, holistic and naturopathic specialists
to find a tailored solution for your arthritis is probably a good place to start.
You are trying to take control, lessen pain and impact, understand the
disorder better, as well as the functioning of your joints, what hinders/helps
to tap into your body and its strengths to heal itself.
You want to work towards getting your movement, range of motion, mobility
and independence back. You want to protect and enable, not weaken or put
at risk, injury or worsen your joints and condition.
You want to manage and lessen the PAIN you have to deal with on a daily
basis.
As you go through trying to come up with a strategy that works best for you,
you will in all likelihood come up with new strategies and methods that work
its magic for your particular case and prognosis, challenges and obstacles.
Living a healthy, balanced, more practical life will also go a long way in
making the pain easier to cope with. Try and also acknowledge and deal with
your emotions and feelings, stress and depression that might rear its ugly

19. head – as this is a substantial part of the disease and disorder that often
goes under-estimated, not emphasized enough and a main cause why
people get frustrated and want to give up, feel overwhelmed and like a
victim of a debilitating disease. You can stop feeling like that; take active
roles in the process, treatment and outcome of your situation YOU ARE NOT
A VICTIM, BUT A VICTOR!
You want to lessen pain and get your joints functioning well. That is the
rationale and reason behind what most people want to do once they are
diagnosed. They are oftentimes however at a loss at the HOW to do it!
IT WIL ALL DEPEND UPON YOU. That is the beauty and the challenge. There
is no formula or right or wrong. It is a spectrum of treatment options and
available therapies , regimens and practical lifestyle changes that will give
you the optimal effect. IT IS ALSO NOT JUST ABOUT THE PAIN and
REALITIES THEMSELVES WITH THE DIFFERENT FORMS OF ARTHRITIS.
There is MORE here than meets the eye.
Make the most of a few simple steps and combination treatments FOR WHAT
YOU NEED - overcome the problems, obstacles and challenges and half your
battle is won with many little things working together in an orchestrated
personalized, action and treatment plan that tries to cover all the bases.
Make your own mantras, rules and activity levels
Get rest, sleep lots, move when you can and rest when you cannot
Use support devices when you have to
Try some new, existing, topical treatments, those that you know will help
you in the moment, for hours as and when you need them
Tap into medications, supplements, natural and home remedies and
alternative therapies, medical interventions, surgeries and knee
19

20. replacements options that your doctor and/or naturopath, fitness and
specialists recommend for your case
Do things you enjoy!!
DO SOMETHING RATHER THAN NOTHING is the advice here!
While all the way paying attention to some of the more hidden aspects of the
disorder like the feelings/emotion, psychological, holistic and even relational
complexities and intricacies that this can bring with it. IT IS ABOUT MORE
THAN JUST YOUR JOINTS AND FUNCTIONING, MOVING PARTS! You are a
total, whole human being and the condition does not exist outside of who
you are! YOU ARE ALSO NOT DEFINED BY YOUR DISORDER ALONE! THERE
IS MORE AT STAKE – EVERYTHING MATTERS!
Nutritionally eat healthy, get moving and keep on top of what the market
and research has to offer for your disorder and pain relief effectiveness.
Which of the following symptoms are of the greatest concern for you?
Pain and inflammation
Swelling and stiffness
Loss of range of motion
Malfunction, weakness in joint
Grinding and sounds, cracking when joints move
IT IS TIME TO SEE YOUR DOCTOR IF ANY, SOME OF ALL OF THE
ABOVE PERTAINS TO YOU AND YOUR CONDITION! DO NOT DELAY,
DO NOT WAIT, DO NOT DISMISS THE PAIN…ACT NOW, EARLIER
RATHER THAN LATER! IT IS IN YOUR OWN BEST INTEREST!

21. Section 3
ARTHRITIC PAIN SELF-MANAGEMENT ACTION PLANS
Everyday will bring a different challenge and level, occurrences, severity and
duration of PAIN. Be ready for whatever it may throw at you. Pain is just not
the same everyday and for every person. That is part of what makes it so
difficult to treat effectively. It requires individualized treatment, adjusted
and matched to your needs, desires and specific problem, manifestation and
coping skills!
You are a patient and a person – both there perspectives and realities will
affect you as you deal with joints, pain, moving, others, life and daily tasks!
Focus on pain management, increased mobility as possible, to give you your
independence, life, future, hope…BACK!
 reducing pain and swelling
 optimal functioning of your moving parts are a top priority
 do not let it slide or degrade further
 manage the discomforts and PAIN
 Exercise and to keep moving (despite the pain) are important aspects
of treatment and living, even pain management too – it might actually
help you to move around, although it will, might be, is extremely
painful!
 Resting and protecting your joints are also paramount
 Get help quickly and speak with your partners in your treatment , even
other patients, family and friends about your disorder, treatment,
progress, low and high points, join an online blog, chat-board and
support networks for optimal success If something does not work, try
something else!
Moving is so much part of who we are and pain such a reality with arthritis
that you cannot NOT act! Knees and hips, joints, moving parts can cause
21

22. trouble for us humans along the way and our individual paths of life. For
every single one of us it is a reality. We take them so for granted if there is
nothing wrong with them. WE regret it the moment we have trouble with
them and experience pain and suffering if they ache, hurt or do not work
well! There are many aspects of this disorder as this short introductory
discussion and musing has clearly unearthed.
Treatments range in character, cost and implications in the short, medium
and long-term. You need to think about ALL THREE OF THESE and MORE!
THERE ARE KNEE ARTHRITIS ANSWERS AND SOLUTIONS FOR YOU! It is up
to you to find what works best for YOUR arthritis diagnosis, prognosis,
treatment, future and PAIN MANAGEMENT!
SEVENTY Practical Considerations And Tips For Dealing With The
Pain Of Arthritis And Making The Pain Disappear
1. Pain is common and it occurs for everyone differently
2. It is the one almost pre-occupation and most prevalent situation,
occurrence, manifestation and reality of this condition
3. Pain (and managing it), is the ONE sure thing you will have in common
with many/most others – which makes it easier to talk about, discuss
and share – you do not have to go down this road alone
4. PAIN IS PERSONAL and UNIQUE – no two people will experience it in
the same way – be sure when you talk to your doctor to be as specific
as you can about this! Even making notes can be helpful, when it
starts, where it is, how it feels, how long it lasts, what brought it on,
what made it worse/better – these cues and clues can all contribute to
finding the right treatment and pain management strategy for you and
your arthritis pain
5. PAIN is hard to quantify, but try to wrap your mind around the
difference aspects of it – which joint, where exactly, why you think it is
hurting, what it lets you do or not do for example. Treating and
managing pain will also be easier when you understand it more and

23. better!
6. Causality is not easy to pin-point with arthritis and there is no cure!
This is a reality you will have to accept, YET not be immobilized by it!
You can do something about, with it in your life – do not let is rob you
of your mobility, range of motion ,quality of life, hope joy and future!
IT DOES NOT HAVE TO BE THAT WAY!
7. There are multi-faceted factors at play in and with pain with arthritis
8. What works for ONE person, might not be any good for YOU or
any other individual!
9. You can find ways for YOU to help manage your pain better –
there is always something else to try or things to do differently
to make your life and PAIN more practical, have less impact
and pain, demand on your joints and LIVE!
10. You need to know the extent and severity of the joint damage – not
only a diagnosis, formally by a medical practitioner, but also a firm
prognosis and treatment plan, will leave you feeling empowered as
opposed to in the throes of despair. Also, have them look at any at-
risk areas and surrounding tissue etc. where things might get worse
over time, causing MORE pain!
11. Even if you feel like NOT moving around to NOT experience the pain,
MOVE!! Your body is designed to do it! If not, it will kick into protection
mode and even build up more fluids, trying to protect the joint, or at
risk area, making it even MORE painful. It could be one of the reasons
for your pain. Make your body and its functioning parts, processes and
elements, components YOUR FRIEND, ALLIES and NOT YOUR ENEMY!
12. Make getting rest an absolute priority and make it count, look after
your whole body, not just your knee, hip or arthritic hot-spots!
13. Try to keep your emotions/feelings in check – this is often ignored by
patients as we all want to believe that we can cope effectively with
whatever life tends to throw at us – including immobilizing, debilitating
diseases/disorders.
14. Minimize personal, professional and disorder-related, stress, angst,
emotional extremes, anger, fear, frustrations, depression,
23

24. hopelessness, demoralizing, deconstructive self-talk!
15. Talk to others and communicate frequently with your treatment team
and partners on progress, hurdles, effective or not so effective
regimens and solutions and try and pursue new or adjusted ones that
work and last for you!
16. Know that pain can come from many places, vary from day to day,
time of day, severity, intensity, duration, can be in more than one
place, be caused by many things and not even have a clear cause –
just be a PAINFUL reality that has to be dealt with effectively, swiftly
and on an on-going basis, positive attitude and a PLAN! YOUR PLAN!
17. Pain management and reduction will be up to you to be most effective.
You are the one choosing which therapies and remedies to apply and
partake of.
18. Exercises that both strengthen and relax the muscles and joints need
to be done in moderation and alternated for optimal results. Consult
your medical practitioners and fitness professional, even rehabilitation
specialists and physiotherapists, massage niche providers to assist you
with a balanced pain management treatment plan.
19. Reduce the demands you place on your joints and body through
practical adjustments to your lifestyle *to test the practicality of this
for example – count how many times in an hour you actually BEND
over, bend down, reach, jump, lunge, stretch or use your hips, knees,
joints – YOU WILL BE SURPRIZED! Try to make the most of how you
can use what you have and not get too caught up in what you cannot
do!
20. Identify, understand and cope with the demands and restrictions,
range of motion that you do have, avoiding things that can aggravate
your pain and suffering.
21. Set up a pain-management journal, plan and log for yourself . This can
be a handy and most effective treatment and communication tool for
you and your medical practitioner to use in your treatment and
management of your pain on an on-going basis, while actually making
and seeing some progress (or not!), finding alternatives and tracking

25. the effectiveness of certain therapies and interventions.
22. Be and eat healthy, the right foods, right portions, frequent , smaller
meals, control weight
23. Find out all you can about your medications, treatments and how to
optimize them, risks, side-effects, contra-indicators, problems,
limitations, risk/reward. Then, only decide which is the best option or
strategy for you for your pain management.
24. Implement small pain management steps throughout your day, week
and life and deal with it with patience and grace, motivated and
positive attitude.
25. Use cognitive, positive suggestions, mantras and power of the mind
over matter, to deal with pain, tapping into your pain receptors, brain-
power to ‘heal’ and cope better with your body and its moving parts as
well as your whole body, well-being. You are one functioning and
wonderful whole – do not dismiss the opportunity and effectiveness,
role YOU can play in dealing with pain. Sometimes it is mind over
matter!
26. Make relaxing the muscles of your body a top priority, reduce stress,
reduce PAIN – it is that simple – like a chain of command of sorts! You
can take control through processes like medication, relaxation, stress-
reduction, visualization and more to take more control over your
condition and PAIN!
27. Thoughts and feelings are part of this condition and realities and can
be positive or negatively affecting you even as you read here! How to
you feel and what are you thinking about your condition? Is it positive
or negative? Do you believe you are getting better and/or fear getting
worse? Relieve pain and suffering through positive thought and self-
speak, focus and mental agility.
28. You are also a bio-electric being with your own energy-signatures and
dynamics – you are truly unique. Many believe and advocate that you
yourself have within you the power, knowledge and answers to cope
with pain effectively. They point to survivalist instincts kicking in when
we need it most and then wondering why we suddenly forget about
25

26. these, ignore or downplay their effectiveness when we need it every
day, coping with pain and relieving our suffering due to joint issues
and problems.
29. There are different paths to joint health, dealing with overcoming and
making the most of your arthritis situation, condition and challenges.
Choose the one that is most-suited, affordable, low risk, best reward
type therapies and treatment.
30. Give every treatment or strategy a fair run or hearing, be open-
minded enough to try new things out, at least for two weeks and at
least for 20 minutes every day for a length of period to really know if it
will be helpful to manage your pain.
31. Find practical ways in and around your home, work and life to apply
every technique and path of remedy you choose. Mix and match the
solutions into a fine-tuned strategy that makes pain manageable
and/or even make/have it disappear or at the very least, you being
less obsessed, aware and not being affected by it in your daily life as
much.
32. Build better joint habits, posture, making moving a priority and
moving, sitting, walking, running, reaching RIGHT and BETTER top
priority for you.
33. Relaxation of your different muscle groups in a deliberate fashion can
yield great result too. Less tense, they cause less pain in and to the
affected areas.
34. NEVER LOSE HOPE with your arthritis or feel too overwhelmed to ask
for help.
35. Getting over-exerted, fatigued, run-down or tired is NOT A GOOD
STRATEGY AT ANY TIME FOR ARTHRITIS SUFFERERS! Get rest, take
breaks, sleep well and longer, deeper and wake up refreshed to face
another day. Sometimes taking it an hour at a time, day at a time is
good advice! Do not try to move too many mountains or build too
many ROME’s in one day!
36. Breathing exercises, paced breathing, focused breathing, even yoga
can help. You are infusing your body with oxygen, filling muscles and

27. circulatory systems with much-needed power and means to function at
their best. Refresh, cleanse and ease discomfort. Manage your pain
symptoms with deep breathing techniques for about two weeks and
see if it makes any difference for how your feel in the moment,
afterwards as the pain subsides. Most patients report feeling
empowered by the hint that they can control how their body responds
to and deals with pain.
37. Guided imagery, visualization, meditative states and journey’s are
other ways for you to explore how to tap into your body and mind’s
respective and combined strengths, helping your get a better handle
on reality, pain and how you feel and cope with and about it.
38. The art of distraction does not only work on kids! (Ask parents they
will tell you it is a highly effective technique, even for disciplining,
reward, nagging, bed-time or more to get cooperation, calm etc.!) It is
also great on adults. YET, we rarely use it! If you feel pain taking over,
try and focus your mind on something else deliberately, trick your
brain into getting away from the pain stimulus-response loops! IT is
easy and costs nothing! ANYONE AND EVERYONE CAN DO AND USE IT.
39. Self-talk, reflection, even visualizing and claiming feeling healthy,
better, can lift your spirits and have you address the realities of your
pain BETTER! You are not wishing or praying it away, just realizing
that you have choice to react differently to the PAIN itself and what it
is doing to you, your life, your mobility and MORE.
40. Heat and cold, massage, stroking, kneading, rubbing, professional
therapy and even physio can all relieve all levels of pain, from mild,
moderate to severe and extreme – caution should be exercise not to
harm or worsen, risk injury – consult a professional on how best to
implement and proceed with this one!
41. How you sleep, sit, ergonomics have lots to offer, the type of bed,
sleeping position you hold change during the night, support pillows,
the softness/harness, how new or old your mattress, cushions, chairs
are can all make things better or worse – this one is up to you. Focus
on the environmental and contextual factors that can help you rather
27

28. than hinder you or make joint pain worse. Get a foot-stool if you work
in-front of the computer all day, a recliner for watching TV
(heat/massage), warm-water bottle and comfortable blanket, support
pillow for work, home and car etc.
42. Break the pain spiral and cycle if you can! Be active, over inactive, eat
well, over poorly, stay positive and keep hopeful, deal with negative,
difficult emotions, realities, feelings and response, relax tense muscles
and do not allow the pain and disease to dictate your days and life any
longer or at all.
43. Surround yourself with activities and people that you enjoy and do not
make your pain and disease the main focus of your being and life.
Interesting hobbies, friends, socializing, over isolation, loneliness and
being with and aware of your condition 24/7/365 can be a breath of
fresh air!
44. Get the help you need, can afford and know will give you the
most/best bang for your treatment buck!
45. Review your medications and treatment plan from time to time and
keep on top of your condition, get progress reports, journal your
thoughts, feelings and more and discuss this with your medical
practitioner, partners and treatment team(s), including casting the net
wider than your GP!
46. Cut down on bad, poor habits like too much alcohol, smoking and
nutritionally unhealthy foods.
47. Reward yourself for getting through a day or reaching a goal, share
stories of success, pain and failure, recovery and hope with others,
volunteer and share your experience with fellow-sufferers, volunteers,
online chat-groups.
48. Realize that there are connections between pain and your mood or
how you feel about things, yourself, the pain, your condition…
49. Make mobility a top priority and precious commodity in your life, yet
not obsess about losing or fear not having it. Focus on what you can
do, get better, structure and organize your surroundings, home and
life around enabling yourself, practical and not hurdles to overcome,

29. leaving your powerless, helpless, feeling despair!
50. Move through and with the pain – BUT MOVE! Yes, even when it hurts,
really hurts! Look and feel good and better and the pain will be less on
your mind as you go about your day and business. Focus on something
else besides just the pain, your hip, knees or arthritis.
51. Exercise to loosen stiff or even lazy, inflamed or unused muscles –
they can be the very cause or at the very least a contributing factor to
the pain that you are feeling.
52. Minimize flare-ups by being active on a daily, regular basis.
53. Do not hold out with pain, if you do not have to. Discuss options and
decide what you will take/do when pain strikes. Having a plan is half
the battle. Being prepared and somewhat pro-active, rather than just
passively responding will greatly enable your life and mobility.
54. Getting and being tired are not friends of this condition, so ensure that
you get the rest, sleep and relaxation that you need, despite your fast-
paced, priority-filled life, especially working moms/dads!
55. Avoid inactivity, fatigue, bad/poor nutrition, skipping meals, taking on
too much, and schedule down-time, gym-time and YOU-time!
Conserve and manage your energy effectively and you will benefit
more from it in those painful moments when it will count and make all
the difference in the world.
56. Watch for side-effects of medications or reactions, responses to
treatment and therapy that might not be helping you, but making you
feel worse – avoid, adjust or change it.
57. Stay hydrated, get enough fiber in your diet and ensure optimal
nutrients to give your body a fighting chance.
58. Strengthen your immune system and take supplements to ensure you
get all the nutrients that your body requires from different sources
(especially when you feel lousy, do not have an appetite, suffering
from intense or sever pain).
59. Be involved in your treatment, choose your medical team closely and
discuss any issues, concerns, inquiry, questions, research, products,
treatments and therapies with them all. Get second opinions, baseline,
29

30. test, investigate, partner, communicate and discuss, making every
visit and consultation, results and follow-up count.
60. Do not only focus on medicines that reduces pain and inflammation,
ask about safety and alternatives, relief, results, trails and evidence –
learn and explore new therapies, products and breakthroughs with
caution, skepticism, safety and assess your risk, interactions and
responses to medications BEFORE adding or starting any new meds.
61. Realize that inflammation of the joints is both the condition and your
body’s natural way of dealing with a problem. It is part of your healing
process and secret as well! Do not just leave it up to anti-
inflammatories to work the trick and magic! There might be MORE to
getting results that work and last!
62. Depending on the type of arthritis that you have, your strategy and
treatment will/may vary from others, over time etc. NO TWO
TREATMENT PLANS ARE, WILL AND SHOULD BE THE SAME! What is
good for the goose (one patient/individual), might in this case, NOT be
so good for the gander (other patient/YOU?!)!!
63. Pain-reducing drugs should not be your fall-back position – they are
risky and can be addictive, do not solve anything and put you in
jeopardy or at risk long-term. You do not want to mask or cover
symptoms, that might be tell-tale signs of what exactly is wrong,
happening or keeping you from real treatment that might actually help
relieve the pain, through different channels and options. Suppressing
pain is no solution anytime! You might actually be causing MORE harm
than good! Tolerance and side-effects, even dependence may also
develop from prolonged use with associated risks.
64. Medications and pain management tools are not to be crutches or
supports alone, they are enablers of your life, mobility and health –
they assist you being independent, functioning, happy and healthy BUT
they are not the only things you have at your disposal to deal, cope
and get rid of pain and the demands that Arthritis places on your life.
YOU CAN MAKE A DIFFERENCE AND HAVE A DIFFERENT APPROACH,
realistic, feasible, affordable, practical and individualized to making the

31. pain more manageable, go away, be less severe etc.
65. Pain killers like Darvon, Darvocet, Codeine, Percodan, Demerol can
help you manage the symptoms and pain associated with arthritis, as
can some natural alternatives of which there are numerous products
and combinations on the market.
66. Some arthritis sufferers also swear by tranquilizers, muscle and spasm
relaxants, even anti-depressants to help them cope with all aspects of
the condition, including pain, depression and more. Joint-injections
and lubrication, as well as alternative medicines can add great value to
this equation as well. ALWAYS INFORM YOUR DOCTOR OF ALL
MEDICATIONS AND SUPPLEMENTS, OTC DRUGS that you are taking.
67. What to do if all else fails and surgery is the only option? Educate,
inform, investigate, research, get the best surgeon and team, you can
afford and muster in your area, type of operation, treatment and
intervention, effectiveness, pre and post-operative rehabilitation,
realities, risks, repeat or additional surgeries throughout your lifetime,
type of problem and arthritis you have, match and suitability of the
procedure for your case, replacement or augmentation, repair,
installation, resection, fusion, back, hip or knee surgery or all of the
above?!
68. not all Arthritis treatments and products, alternatives and therapies
are created equal. It will be up to you to find the best, reliable,
affordable ones and THOSE THAT ACTAULLY WORK! BEWARE THE
SNAKE-OILS!
69. Critically evaluate and investigate claims of healing arthritis for good
with X, Y or Z, without questioning the source, track record, research,
trials, experiments, successes and failures rates, does the product
and/or results apply to you and your condition, situation, diagnosis
and prognosis, PAIN? In other words, will it work for you – what is the
probability of it?
70. Effectiveness of any one treatment or therapy does not happen in a
vacuum. Are the other contributing or enabling factors to consider as
well? Risk, danger and harm, contra-indicators, drug-interactions, cost
31

32. and expense? How accessible and practically viable is the treatment
for ME?
Section 4
PERSONAL ARTHRITIC CUSTOMIZED SOLUTIONS THAT WORK AND
LAST
These and more insights are to be found and formulated as the battle
against and through arthritis continue. It does not however have to take
over, control your life, mobility, health, well-being and future!
You too can effectively live, cope, overcome joint pain and related conditions
associated with this commonplace disorder. It is about more than aging and
the fear of losing your independence. Your body and mind has lots to offer
that you might not even have considered up to now. There is comprehensive
and detailed information both in print and online to assist you in your quest
of managing pain, discomfort, inconvenience and debilitating aspects of
arthritis. Regardless of your type, age, techniques for pain management,
medications, remedies, gadgets, aides and tools, levels and nature or
support, YOU CAN GET THROUGH ARTHRITIS! You can overcome and live
with, even make the pain more tolerable, less front-of-mind, even
disappearing as you focus on getting better, living your life and effectively
self-manage your pain and all the layered dynamics of your arthritic
condition.
So, to recap:
There are numerous sources and practitioners available to help and assist
you . The onus and responsibility, choice and attitude all being and end with
you. There is no cure, no formula, no one-size fits all type solutions for
arthritis, no miracle element that will make it go away – that is the bad
news, but also the key to unlocking the secrets of your success making pain

33. disappear. PAIN is the ONE symptom that you can and will assuredly be
subjected to while suffering from arthritis. Just ask any patient, young, old,
man, female, gray-haired or child –ARTHRITIC PAIN = REAL! Undeniably
part of your life, you can do something about it.
There are tried and trusted methods of dealing with pain. Tap into all
disciplines and fields to get the most from coping with the challenges,
obstacles and realities of arthritis, including the pain management aspect of
it. Medicine, science and alternative therapies all have lots to offer in terms
of suggestions, proven results – it is up to you to sift through these and
work systematically, fact-based to find the most effective treatment(s) for
your condition, situation and circumstance. If it sounds like self-help, in a
sense it is. You can and will be guided by medical and other professional
practitioners, but in the end, the choice is still yours.
You need to really understand the body, how it functions, the nature of a
joint, human system, pain and pain relief, in order to select the best possible
most effective treatment. Do not underestimate the pain and aches you are
suffering in the here and now – do not dismiss, delay or ignore it – it will and
can only get worse, so act with urgency and immediacy as early detection
and intervention is BETTER in most cases.
Often the rule of thumb might not apply to you. Your situation, joint,
degradation, prognosis, diagnosis and means of recovery, treatment plan
will be just that YOURS! Arthritis is an individual affliction, unique to you, but
it will affect your whole life, including your personal and professional, even
relational and social life and well-being… that is if you let it! PAIN IS REAL
FOR EVERYONE, how we each respond, very much up to each of us.
In no means, way, shape or form is this musing intended to replace medical
science, opinion and /or treatment. It can offer insights, advice and care
options that others have used, pain management suggestions and
recommendations, therapies, products and remedies out there, facts,
33

34. exercises or techniques to try and experiment with, under supervision and
guidance of a physician or medical practitioner, partner and team for the
optimal results of course. Tools to assist you and your doctor the best they
can in coming up with as many ways, THE BEST WAY for you to make your
arthritis pain disappear FOR GOOD!
Do not fear or be debilitated by the pain any longer or at all! You can live
and get through it, make it less or even disappear from your radar
altogether with a combination, customized treatment action plan and
therapy program that fits, matches and addresses your needs, goals,
aspirations, frustrations and hopes!
This is about more than getting older, and aging degenerative disorder to
subject to and give into quietly as it gains ground in your life, taking what is
rightfully yours, mobility and freedom, independence…quality of life?! NO
MORE! NO LONGER! You do not have to become MORE dependent on
others. You can structure your environment such that you can function more
practically, with less impact on your joints, eat healthier and look out for
yourself, minimize risk of injury, progression in the wrong direction,
aggravating factors, things that hinder/help your condition, use the power of
your mind, emotions, mood, imagination, creativity, attitude and
resourcefulness to battle this tough opponent any day, every day!
Know where and how arthritis attacks, plan to curb and ruin your life and
then take counter-measures and action to minimize these and manage the
pain that is associated with joint-related arthritis. There are over 120 types
and manifestations of arthritis and we can assuredly not address every
single one here. Problems with your joints might also spread wider that just
that, including, muscles, tendons, surrounding tissue, ligaments, cartilage
and MORE. All kinds and levels of pain and stiffness, swelling, discomfort,
grinding, aching, stinging, redness might very well be part of your condition
(or not) IT will vary from person to person.

35. In this disorder, there is something wrong with both part and whole! You are
so much more than the mere sum-total of your different parts (in this case
your moving, mobility or movement-type parts!) Arthritis is about MORE
than joint illness and the fear of loss of mobility.
Each type and iteration, manifestation of arthritis is different and requires
different interventions and treatments. It has many faces, names and
disguises, even distant relatives that make their way onto the scene! If you
pick the best, most effective self-managed action plan to cope, live with,
overcome and triumph over your Arthritis, you can take your diagnosis and
prognosis into account, PRIOR to opting for the BEST treatment. This will
serve your purpose, process and outcome well/BETTER!
There are THREE major types of arthritis that is commonplace and increasing
in incidence and diagnosis. They are: Rheumatoid arthritic, osteoarthritis
and fibromyalgia.
Here again, are just some of the things you can expect to happen to you or
that you might experience, with some or any of these conditions. The PAIN
will be ever-present, come and go and require on-going management.
 Inflammation of synovial membranes
 Fluid build up
 Bone-destruction
 Damage to ligaments
 Tendon breakdown or damage
 Cartilage problems
 Joint capsule issues
 Degeneration of cartilage, bone
 Growths (abnormal)
 Bone spurs
 Sleep disturbances
 Prolonged painful muscle contractions
35

36.  Anywhere on the body, one spot, more, hot and tender spots, like
wrist, knees, knuckles, one or both sides, hands, feet, extremities,
back, hips
 Swelling
 Redness, warmth and sensations of discomfort
 Stiffness, malfunction
 Aches and pains
 Morning stiffness
 Fatigue
 Less or more aggressive over time
 Deformities
 Less or more pain, coming and going, morning, evening, exertion or
rest (after)
 Immobility
 Disability
 Lack of independence, dependence on others
 Disabling pain and fatigue
… and many more!
Effective Treatments And Pain Management Science
When it does come effective treatments and pain management science,
there are lots available and proven already, with more being discovered each
year and even as we speak, as we continue to unravel the mystery and
puzzle that this illness, part of the human condition and associated arthritic
problems introduces into our lives, realities and future. It has challenges,
obstacles and fears, uncertainties, risks, rewards and short, medium AND
long-term implications for our health and well-being.
Your focus can not only be on PAIN, but it is an important aspect of your
overall treatment if you have any hope in GETTING BETTER! Your target
should be (depending on the type and severity, onset, duration, location

37. etc.) to:
-Diagnose, identify and treat (treating and managing it right and FOR YOU!)
-Getting personally-tailored advice and treatment that works and lasts
-Reduce the inflammation, solve the problem, and not merely treat
symptoms
-Balance your life, eat well, exercise, be active, get, keep , maintain and
control your weight, BMI, relax, alternate heat/cold, apply topical
treatments, take meds, natural supplements, treatments, pharmaceuticals,
naturo-chemicals, bio-treatments, even surgery if that is what is called for to
heal, better, cope and/or make the pain go away NOW, later, immediately,
over time, for good!
-It is your priority and responsibility to move and stay active, despite pain –
the body is/has been designed to be on the move for optimal functioning.
We need to champion and protect these functioning and mobility related
aspects, components, protecting our joints, even getting rest when needed!
OA or RA brings to mind fear and pictures of disability, fear of loss of
mobility and images of suffering and PAIN. BUT, it does not have to be so.
At first, when diagnosed you might feel somewhat overwhelmed by it all.
This is natural. As you set out trying to find the best treatment, your
frustrations and questions may multiply with little answers. It is up to you to
find the most/best treatment plan as there is no cure per se. You need to
start looking out for yourself and your own interests right away. Use your
common sense, get the best practitioners, science, meds and answers on
your side, adjust your thinking, attitude and be positive, rather than
negative, balanced and realistic rather then obsessive and feeling helplessly
depressed and overwhelmed, not able to do anything, which would really be
the tragedy! Realize and embrace that there is HOPE … and you are a piece
of that solution!
37

38. It is essential that you start doing things right away and a little differently
than before. You cannot undo all the harm and degradation, but you can
avoid more, worsening starting NOW!
Use your logic as to what will help and hinder you. If you can bend, reach,
stretch less, by making small changes in and around your life, home, car,
work etc. then by all means do so.
If you can tap into aides and supports, do it. Learn and understand more,
ask and discover new ways, from others, from science, other disciplines,
what helped others, what did not, where to spend your treatment dollar and
time, effort and energy… make mobility and movement your top priority in
all you do, not obsessively, but almost as if it is second nature. Replace bad
habits with good/better ones over time.
For many sufferers the main problem is the complexity of making the
symptoms, in this case the PAIN go away! Observations and sharing of the
pain is subjective, oftentimes not quantifiable by the science and metrics,
current procedures that we have in place. Procedures and treatments do not
work equally for all, increasing the frustration on both sides of the spectrum.
Drugs do not always help and the pain is undeniably real – this can all cause
big problems, even ending up worsening the condition and overall well-being
of the patient and effectiveness of the treatment.
As you set out dealing effectively with the pain that arthritis has introduced
into your life, you will find yourself scouring through research, gathering
information, making decision, trying things out, changing treatments, drugs,
therapies and the hunt is on for what works for you. That journey is not
predictably and the outcome even less certain and finite. Yet, we keep on
going… there are answers and solutions for each of us – we just need to find
our niche and know what works for us, then DO IT!
Advice is just that – recommendations, diagnosis, prognosis treatment… it

39. all sounds easy and simple enough, but more times than not it is MORE
complex than that. There are many problems and challenges with living with
arthritis, PAIN is the most prevalent. Learn and practice, refine and apply
your own plan of /for action for managing and dealing with it, relieving and
overcoming it in and for your life, now, tomorrow, for the future and for
good! Answers and solutions will vary and come over time… all the best to
you in your quest!
Practical Suggestions To Minimize PAIN In Your Life Due To Arthritis
And Related Conditions
Make it a top priority for you, to not just be focusing on the pain itself and
what your condition afflicts you with or have you unable to do, suffering, but
also and specifically, practically…
 Working With Arthritis and ways to minimize pain, demand on your
joints, muscles and surrounding areas, systems and functioning parts –
taking care of the whole and individual components
 Time Management, scheduling and deliberate pacing
 Joint Protection (low/less to no impact type structures, activities and
environments)
 Housework, cooking and cleaning strategies that promote joint health
and mobility safe-keeping
 Grooming / Dressing / Bathing that enables movement, not increase
the pain!
 Gardening – NO BENDING! And tools that can minimize impact
 Feng Shui, organization, ergonomics, layout, design, function and
decorating interior, living and working spaces
 Driving / Car Travel
 Aides, supports, equipment, assistive devices
39

40. Focusing deliberately on things that can make your quality of life BETTER,
through:
 Optimizing on and capitalizing your own energy (conservation and
expenditure)
 Joint preservation AND joint protection
 Pain relief – making PAIN disappear for good!
 Maintaining your independence
 Achieving BETTER functioning and mobility
 Alleviate problems with daily activities, such as
-walking
-standing
-sitting
-reaching
-holding
-grasping
-driving
-dressing
-climbing stairs
-carrying
Explore all kinds, channels and combination therapies that are helpful to
you, like:
 Natural, holistic. Alternative Pain Remedies
 Pain Relief Gadgets
 Nature, treatment and Arthritis Pain self-management
 Pain Research, findings and new treatments
 Biofeedback
 Painkillers
 Exercise

41.  Pet Therapy
 Hypnosis / Hypnotherapy
 Relaxation / Meditation
 Joint Protection
 Topical Pain Relief
 Massage Therapy
 Ultrasound Treatments
 Medical Marijuana
 Warm Water Therapy
 Music Therapy
 OTC Pain Relievers
 Yoga
… And many MORE!
Thirty-Three More Insights For Success With Arthritic Pain And
Management Of Your Condition, Lifestyle And Future!
1.Make preventing future problems and pain a priority as well.
2.Minimize impact on your joints and the areas that you know cause pain
and problems for you by using them less, better or not at all (which is
probably not good!). Move and utilize your moving parts, with moderation
and without risk of injury or further degradation, damage.
3.Use your body and moving parts as it was meant to be used. Avoid
undue, unnecessary or demand on your joints and surrounding areas.
4.Get tasks done effectively with the least amount of effort to conserve
energy and to keep the impact on your joint minimal.
5.Use your muscles and joints as far as possible for what you need most
during the day.
6.Reduce any, all stress on/of your muscles, joints and avoid fatigue if
you can. Rest often *even when cleaning the house, doing chores or
41

42. preparing meals. Alignment and posture definitely matters a whole lot!
This is one sure way to protect your joints. Limit stretching to and beyond
capacity, reaching, lunging etc. You have often heard of lift with your
legs, bend properly and right when picking up heavy objects… maybe
your grandmother even told you to straighten your back, push out your
chest and walk properly, proudly – she did you a huge favor, which you
will benefit MORE from if you stick to it! The advice is solid and it works
wonders!
7.Minimize activities and strain (typing, knitting, grasping, clutching,
sorting with fingers) or related movements that are repetitive and small
movements causing stiffness in your hands for example.
8.Canes, walking sticks, walkers, aides and devices can be extremely
helpful, not just for the elderly, but to minimize the impact when walking,
a quirky eccentric trick perhaps, but your health, joints and future will
thank you!
9.Cushioned support when sitting, driving, traveling is also important and
an ergonomic chair can also do wonders to relieve pain, if sitting at work.
10.Distribute weight, avoid carrying heavy things, long, far distances
placing extra strain on your back, legs and joints for that matter.
11.Carry things closer to your body and prevent stiffness, contractions for
prolonged periods of time.
12.Plan your day and tasks carefully
13.Be efficient at what you put where, what you do when, multi-tasking
and not over-stretching yourself
14.Organize your environment to minimize impact on your joints – make
it functional and pain-care-free and friendly.
15.REST often!
16.Use handles, extenders, wheels, lightweight objects, alternatives and

43. larger grab-hold surfaces, convenience and personal appliances and
helpful tools to cut down on repetitive tasks that can take their toll on
your bones, muscles, tendons, ligaments, cartilage and MORE!
17.Use your joints appropriately and sparingly – they have to last a
lifetime!
18.Coordinate your movements, do some thai-chi
19.Velcro over buttons, elastics over cuffs, zippers and/or other closures
for clothing and dressing
20.Comfortable shoes, supports, insoles, that fit well and provide
comfort, support and function you need and demand
21.Find ways in the bathroom , kitchen, entertainment areas and events,
bedroom, cooking, taking care of your kids, food preparation, kitchen
layout, cleaning, laundry, driving, traveling that makes sense for you and
your condition.
22.When working, alternate sitting and standing, walking around, avoid
running and skipping stairs while in a hurry as you risk potential injury for
example. BE SMART with your back, hip and knees, realizing that you get
one set and they have to last you for life (ok, almost!).
23.Make it another priority to not only manage PAIN, but also to live a
healthy/ healthier life all-round! Your joints will also benefit from things
like cardio-workouts, core and strength training, building muscles,
flexibility activities, swimming etc.
24.Enable your muscles and joints to take more to an extent! Without
over-=exertion and with protection in mind, exercise to strengthen your
body all-round, including your joints, to absorb more shock and take
more punch if and when they have to.
25.If you stretch often and move a lot, your body will automatically be a
little MORE flexible and agile, which will only count in your favor when
you are in pain, trying to relax aching muscles and joints, resting or just
trying to get better!
43

44. 26.Improved circulation due to increased activity can also do its part to
help the body use what it has got from nature. This will even bring some
swelling down and reduce tender and soreness associated with this
disorder as a bonus.
27.Protect your joints and increase your energy should be your two key
goals when it comes to fitness and related activity to get better and
manage your arthritic pain more and better, for longer, for good!
28.Warm up and cool down properly as to not risk further injury and pain
to your joints. Take it slow at first and at your pace, comfort zone and do
not over-exert yourself.
29.Be careful, utilize safety first methods, avoid slip and falls if at all
possible.
30.Keep your movements slow, calculated and not jerky, causing shock
and demand on your joints.
31.IF YOU FEEL MORE PAIN while exercising or doing a specific activity
STOP!
32.How to BEST take care of yourself, when trying to rid your body, life
and future of the debilitating effects and pain of arthritis starts with
having a plan, any plan is better than NO PLAN, direction, purpose, goal,
target, steps etc.
33.Have a goal, direction, target and purpose in mind – what do I want,
What do I want to accomplish? How am I not going to the arthritic pain
get the better of me? What long-term goal(s) do I have, can I formulate
to help me deal with arthritic PAIN and the realities I am facing – walking
down the aisle, playing a sport I love despite my condition, diagnosis or
prognosis for example in 3, 6 or 12 months from now?
** NOTE: Pg 120-196 in THE ARTHRITIS HELPBOOK (see reference listing

45. for details) lists numerous exercise routines, workouts, tips and
recommendations to help you manage your pain and arthritis better through
structured activities, tailored exercise for optimal results and peak
performance, agility, flexibility, endurance, relaxation, overall fitness, all-
body, parts-type workouts that can work its magic for you. Space here
eludes us to elaborate MORE.
Section 5
Final Tips For Healthier, Pain-Free, Arthritic Lifestyle
Recommendations And Situations:
 Set plans and steps to get you around and where-ever there is where
you are planning to go, trying to get to – one building block at a time
and eat away at the elephant of treatment options, choices, variety,
disciplines, therapies, remedies and MORE
 Take control of the pain and understand it better, which in turn will
help you manage whatever this condition and life might throw at you
 Lessen the impact of the pain on your life and functioning
 Find alternative ways to do things, to avoid pain, lessen aggravating
behavior or demanding, challenging environments and activities
 What is causing the pain exactly and how can/would you best cope with
it now, and on an on-going basis
 What makes the pain feel much, somewhat worse, or not at all?
 What for me, blocks, suppresses, or makes the pain go away? What
can I live with, what are the risks, rewards, trade-offs, side-effects,
prolonged use implications of this course of action, treatment, product,
medication etc.
 How does my body, joints, control and deal with pain best and how can
I optimize it?
Easing the chronic pain associated with arthritis, is not easy task. It will be
45

46. with you for as long as you suffer the condition and symptoms. Find more
about arthritis do and do not type advice, at
http://www.arthritis.org/
http://edition.cnn.com/HEALTH/library/AR/00029.html .
http://www.hopkins-arthritis.org/arthritis-info/
Also a great suggested reading is the book by Kate Lorig and James F. Fries
entitled THE ARTHRITIS HELPBOOK, A Self-management Program For
Coping With Arthritis and Fibromyalgia.
Other great sources of information and useful links appear below and at the
back of this text, as well as a timeline to better understand how arthritis
developed over and through the ages (taken from online sources). These all
serve and bode well as well as reflects on the growing body of knowledge
there is to be had on this condition. You will be sure to find many more!
Who knows…You and YOUR pain solution(s), might just push open the
windows of our understanding that much further… so go ahead, share your
insights and wisdoms, key learning, pitfalls, successes and disappointments,
progress and BETTER HEALTH, PAIN MANAGEMENT SYSTEM with others the
world over and pass it on…
Here are some more recent publications that might also help you manage
your arthritic pain that much better, faster, more effectively, finding a
solution that is right for you NOW, HERE, TODAY, NEXT WEEK, MONTH, IN A
YEAR FROM NOW… FOR GOOD!
 Conquering Arthritis: What Doctors Don't Tell You Because They Don't
Know: 9 Secrets I Learned the Hard Way by Barbara D. Allan Shining
Prairie Flower Productions; 1ST edition (August 1, 2002) ISBN-10:

47. 0971889708
 ISBN-13: 978-0971889705
 How to Eat Away Arthritis: Gain Relief from the Pain and Discomfort of
Arthritis Through Nature's Remedies by Laurie M. Aesoph Prentice Hall
Press; Rev Exp edition (October 4, 1996) ISBN-10: 013242892X
ISBN-13: 978-0132428927
 Arthritis, What Exercises Work: Breakthrough Relief For The Rest Of
Your Life, Even After Drugs & Surgery Have Failed by Dava Sobel ,
Arthur C. Klein Publisher: St. Martin's Griffin; Reprint edition (June 15,
1995) ISBN-10: 0312130252 , ISBN-13: 978-0312130251
Other Helpful Arthritis Resources and Online Links
www.wikipedia.org
http://arthritisinsight.com/resources/
National Office of the Arthritis Foundation
1330 West Peachtree Street
Atlanta, Georgia 30309
404-872-7100
Arthritis Answers: 800-283-7800
info@arthritis.org
www.cihr-irsc.gc.ca/institutes/imha
Canadian Institute of Health Research-Musculoskeletal & Arthritis
www.arthritis.ca
Canadian Arthritis Society's national website on arthritis and related
conditions
www.rheumatology.hss.edu
Site of the Hospital for Special Surgery (Orthopaedics and Rheumatology),
47

48. New York focuses on musculoskeletal disease pathogenesis, research, clinical
presentations and optimal treatment
www.arthritis.org
Arthritis Foundation of America's site on arthritis, exercise, surgery, drugs,
alternatives and supplements
www.arthritisinsight.com
A non-profit American organization of online arthritis sufferers.
www.arc.org.uk
Arthritis Research site in UK
www.creakyjoints.com
This site is full of humor and support for people with all kinds of arthritis-
related illnesses.
www.mayoclinic.com
A broad site with information on various forms of arthritis, medications, and
living with arthritis.
www.nlm.nih.gov
USA National Library of Medicine has enormous database. Select Consumer
Health to get to Medline Plus.
www.immunesupport.com
A site devoted to Fibromyalgia and Chronic Fatigue syndrome.
www.hopkins-arthritis.org
An educational site focused on arthritis and related diseases.
Arthritis Associations
www.cbi.ca
www.canadianpainsociety.ca
www.lupuscanada.org
www.mefmaction.net
www.osteoporosis.ca
www.scleroderma.ca
www.arthritis.ca
Arthritis – Abbreviations Page

49. AS
Ankylosing Spondylitis
ASA
Acetylsalicylic Acid (aspirin)
DMARD
Disease Modifying Anti Rheumatic Drug
FMS
Fibromyalgia Syndrome
JA
Juvenile Arthritis
JRA
Juvenile Rheumatoid Arthritis
NSAID
Non Steroidal Anti Inflammatory Drug
OA
Osteoarthritis
OTC
Over the Counter
RA
Rheumatoid Arthritis
SLE
Systemic Lupus Erythematosus (Lupus)
49

50. ARTHRITIS – A FASCINATING TALE THROUGH TIME
A time-line and history for arthritic pain and evidence that it plagued and
continues to challenge us, not having figured out all the pieces of the puzzle
as yet, finding some pieces as we go along, filing gaps and hopefully dealing
effectively with pain, even to the point where we can make it disappear FOR
GOOD, from our horizon, realities, life and future!
 circa (c.) 85,000,000 BC Dinosaurs and ankle osteoarthritis (OA) in
Brussels
 c. 1,000,000 BC – Kangaroos in Australia show signs of primary OA in
their legs/bones
 c. 30,000 – 28,000 BC Neanderthal hu-man, secondary arthritis due to
injury and daily wear and tear on the bones and joints
 c. 4500 BC American Indians (Tennessee) show signs of rheumatoid
arthritis (RA). This is the earliest known appearance of the disease.
 c. 3000 BC –Mummified remains, ice-age man, medicinal herbs as well
as arthritic joints
 c. 2590 BC – Egyptian mummies with signs of arthritis.
 c. 700 – 300 BC –Biblical references in various passages describeing
the afflictions of arthritis or perhaps even fibromyalgia.
 c. 500 BC – Ground willow bark or salicin discovered leading later to
discover and development of acetylsalicylic acid – or aspirin.
 c. 400 BC –Hippocrates’ medical texts, joint ailments, like gout
mentioned
 c. 50 BC – Famous Julius Caesar born with arthritis.
 c. 200 AD – Roman doctors document and mention arthritis.
 c. 300 – No taxes in Rome for those suffering from severe arthritis
 1600 – Renaissance Man: The French physician Guillame Baillou
introduces the idea of rheumatism as a systemic, musculoskeletal
condition.
 1680 – Insight Into RA: British physician Thomas Sydenham
(sometimes called the English Hippocrates) describes a chronic phase

51. of rheumatic fever in which a patient may become "a cripple to the day
of his death and wholly lose the use of his limbs whilst the knuckles of
his fingers shall become knotty and protuberant ..."
 1754 - Curzio, a physician in Naples, Italy, first describes the condition
known as scleroderma.
 1800 - a Parisian doctor makes the first documentation of rheumatoid
arthritis.
 1858 - British physician A.B. Garrod coins the term rheumatoid
arthritis.
 1880 – The first clinical description of RA in France
 1886 – British physician John K. Spender introduces the term
osteoarthritis.
 1890 – European doctors use quinine later leading to
hydroxychloroquine sulfate in the 1960s as a treatment for lupus, RA
and related diseases.
 1897 – first mention of juvenile rheumatoid arthritis, calling it a "form
of chronic joint disease in children." German chemist Felix Hoffman,
searching for something to help ease his father’s arthritis pain, creates
aspirin.
 1907 – modern differentiation between osteoarthritis and rheumatoid
arthritis.
 1934 – American Rheumatism Association is formed (renamed
American College of Rheumatology in 1988).
 1948 –The Arthritis and Rheumatism Foundation – now the Arthritis
Foundation – is created with a mission of promoting research and
education while improving treatment and rehabilitation for people with
arthritis.
 1949 –Philip Hench, MD, and Edward Kendall, PhD, first use cortisone
in the treatment of RA.
 1955 –Tylenol, pain reliever makes it way onto the market
 1964 – All in the Name: The Arthritis and Rheumatism Foundation
becomes the Arthritis Foundation.
 1966 – National Recognition: The Surgeon General’s report designates
51

52. arthritis as a national health menace and recommends a program to
decrease disability from arthritis.
 1972 – Presidential proclamation declares May National Arthritis Month.
1974 –Congress passes the National Arthritis Act, which legislates
funds for development of comprehensive arthritis care centers,
assistance for medical schools and establishment of a national
commission to develop long-range plans related to arthritis.
 1977 – The genetic marker HLA-DR4 is found to be associated with RA.
 1978 – Government figures say 21.6 million Americans have some
form of arthritis or a related disease.
 1987 – The Arthritis Foundation launches Arthritis Today.
 1988 – FDA approves methotrexate for the treatment of RA.
 1990 –fibrositis is renamed fibromyalgia syndrome by the American
College of Rheumatology. Scientists also discover a genetic defect that
causes OA in some people.
 1997 – 1999 –new drug approval from the FDA for the treatment of OA
and RA. Among them are disease-modifying antirheumatic drugs that
affect the function of immune cells called T lymphocytes;
viscosupplements that ease knee OA pain; and biologic agents that
inhibit a chemical thought to drive RA inflammation and tissue damage.
The Arthritis Foundation, the Centers for Disease Control and
Prevention (CDC) and the Association of State and Territorial Health
Officials (ASTHO) join forces, along with 22 other public and private
organizations interested in arthritis, to develop the National Arthritis
Action Plan, a comprehensive, systematic public health approach to
reduce the arthritis burden throughout the United States.
 1999 – FDA approves a new category of drugs, Cox-2 inhibitors, a sub-
category of NSAIDs that causes less stomach damage. Some 70 million
American adults have arthritis or chronic joint symptoms now and the
number of people with arthritis will continue to grow as baby boomers
age.

53. FROM ONLINE SOURCES: (adapted here from
http://www.arthritis.org/resources/arthritistoday/2000_archives/2000_01_0
2_TimeLine.asp where it can be accessed in its entirety),
© Copyright 2007, Arthritis Foundation. All Rights Reserved.
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