🌿Say goodbye to pain: 8 real tips for living with osteoarthritis

Hello — if you are reading this, you have already taken a very important step: wanting to relieve your pain and take better care of yourself.

At OAFI, we believe that every person with Osteoarthritis deserves to live with dignity, independence and, above all, with less pain. And that small changes, done well, can make a big difference.

Here are some practical ideas to reduce Osteoarthritis (OA) pain and feel better in your daily life.

1. Understand your Osteoarthritis (and stop blaming yourself for the pain)

Osteoarthritis is a chronic disease that affects the joints, causing pain, stiffness and limited movement.

It is not ‘a sign of ageing’ nor is it caused by doing something wrong: it has multiple causes, ranging from genetic factors to being overweight or previous injuries.

Understanding OA helps you understand the source of the pain and take action with real tools.

At OAFI, we explain this in our patient guides. Knowing why it hurts brings relief.

2. Keep moving, even if you are in pain (movement also heals)

Exercise is one of the best ‘medicines’ For people with osteoarthritis. Improves mobility, reduces pain, strengthens muscles and protects your joints.

• Avoid high-impact sports (such as running or jumping on hard surfaces).
• Opt for walking, gentle cycling, swimming or aquagym..
• Adapted movement reduces chronic pain and prevents it from worsening..

Always consult a physiotherapist to ensure that exercise alleviates rather than worsens the pain.

3. Take care of your diet to relieve joint pain

Being overweight increases pressure on the joints and, consequently, pain.
Losing 10% of your body weight can result in up to 50% less pain.

• Follow a Mediterranean diet rich in fruit, vegetables, pulses and oily fish.
• Avoid sugar and ultra-processed foods: they increase inflammation and, with it, joint pain.
• Stay well hydrated.
• Add foods with natural anti-inflammatory properties, such as turmeric, nuts, or seeds.

4. You decide: self-care reduces pain

The treatment of OA goes far beyond taking pills. Real change begins when you decide to get involved.
Get informed, follow up, participate in medical decisions, and join patient programmes such as those offered by OAFI.

Health education empowers you, and an active patient can learn to better manage their pain.

5. Silent enemies of joint pain

There are factors that increase pain without you realising it:

• A sedentary lifestyle.
• Tobacco (affects circulation and aggravates pain).
• Poor sleep (pain intensifies without proper rest).
• Stress (can trigger pain perception).
• Repetitive movements or poor posture.

Break these habits and you will see how the pain gradually subsides.

6. Talk to your doctor (do not normalise pain)

Do not resign yourself to it. Your doctor should help you understand your pain, treat it, and find solutions.

If the pain persists, ask for a referral to rheumatology or traumatology. There are options beyond just putting up with it.

And if you don’t know where to start, at OAFI we can help you take control of your pain and understand your rights as a patient.

7. Debunking myths about pain

❌ “I can’t move, it will hurt more” → False. Adapted exercise reduces pain.
❌ “The only solution is surgery” → Not always. There are many other options first.
❌ “I have to endure the pain” → No. Pain can and should be treated.
❌ ‘I’ll never be able to play sport again’ → Of course you will. You just have to adapt.

8. Join the OAFI Community

There is no cure for OA, but the pain can be controlled and significantly reduced.

The key lies in what you do every day: exercise, eat better, sleep well, ask for help, stay informed…

💬 You are not alone. At OAFI, we are here to accompany you on your journey towards a life with less pain and better quality.

We work every day to improve the approach to and treatment of osteoarticular conditions.

Help us to help you!

Take part in this survey now! (In Spanish)

📍 Barcelona, c/ Tuset, 19 – 3º 2ª
📞 Tel: 931 594 015
📧 info@oafifoundation.com
🌐 www.oafifoundation.com