Living with pain can be the hardest part of having arthritis, gout, or any kind of joint pain. It’s easy to start avoiding things you enjoy because it hurts or because you are worried they may be making things worse. Over time, pain can chip away at your confidence and make life feel smaller.
You are not alone and there are ways to manage pain.
Pain is a normal, complex human experience. Short-term (‘acute’) pain is your body's way of protecting you. Chronic pain is what doctors call pain that lasts longer than three months. Chronic pain is a different story. It doesn’t always signal continuing harm or damage; it may just mean that the nerve pathways have become sensitised and your brain is overprotecting you. The degree of pain does not necessarily relate to the severity of injury or joint damage. Pain can still be intense even when X-rays or scans don’t show anything new.
Stress, tiredness and low mood can make pain feel worse, and long-term pain can also lead to more stress, fatigue and sadness. It can feel like a never-ending cycle.
The good news is that this cycle can be broken. The first step is acceptance, which doesn’t mean giving up. It’s about recognising that you can take control and learn to manage pain better yourself. Everybody is different, so be prepared to try various techniques until you find what works best for you.
Pain may limit some things you do, but it doesn’t have to control your life.
Tips for managing pain
- Gentle exercise and stretching
- Maintain a healthy weight and eat healthy foods
- Protect joints by using devices such as walking sticks and supportive, cushioned footwear
- Mind-based approaches (deep breathing, relaxation, mindfulness, distraction)
- Relieve stress: pace yourself, prioritise, plan your day
- Watch your posture
- Use medications, topical creams and gels
- Apply heat or cold – whichever brings relief
Visit your healthcare provider if you experience any of the following symptoms:
- Severe pain (especially if it lasts for more than a week)
- Stiffness that’s getting worse, especially if you suddenly can’t move a joint as well as you usually can
- Worsening or more frequent flare-ups of your usual symptoms
- Fever
- Inability to put weight on the joint
- Pain at night
