There are a variety of natural treatments for arthritis pain, including osteoarthritis (OA), a condition that happens when joint cartilage wears away, causing bone to rub against bone. It's often called "degenerative joint disease" or "wear and tear" arthritis. It is the most common form of arthritis, affecting over 32.5 million Americans.
Since osteoarthritis is disabling, painful, and common, many unproven "cures" are out there, from shark cartilage to copper jewelry to snake venom. However, there are effective ways you can find relief, such as making lifestyle changes, taking supplements, or trying acupuncture.
There is no cure for osteoarthritis, so symptoms are treated with a combination of therapies to manage symptoms. One remedy includes maintaining a healthy weight and losing weight if necessary. Even moderate weight loss can ease arthritis pain, as every pound you lose means 4 pounds less pressure on your knees.
Some people will see their symptoms disappear if they lose 10 to 20 pounds, Roy Altman, MD, a former rheumatologist and professor of medicine at the University of California, Los Angeles, told Health.
2. Exercise
Physical activity is essential for people with osteoarthritis, despite beliefs that it can be more harmful than helpful. This could mean walking around your apartment or swimming laps, for example.
Exercise programs should include both aerobic exercise—like walking, swimming, or biking—and strengthening exercises, such as isometric and isotonic exercises, said Dr. Altman.
Runners with knee osteoarthritis should work with a healthcare provider or physical therapist, paying close attention to pain, backing off when pain appears, and taking rest days. They should also choose a flat-soled shoe to run in and run on softer surfaces like grass or small gravel.
One 2019 study concluded that acupuncture might have some advantages in treating osteoarthritis of the knee. However, a 2018 review of studies evaluating acupuncture for hip osteoarthritis concluded acupuncture probably has little or no effect in reducing pain or improving function in people with hip osteoarthritis.
"Several trials show acupuncture to be helpful for many people with osteoarthritis," said Dr. Altman. "It's not helpful in everybody." Additionally, the American College of Rheumatology (ACR) recommends acupuncture as a treatment option for OA pain.
4. Glucosamine
Some evidence suggests glucosamine—a natural component of cartilage, alleviates arthritis pain, but the type of glucosamine matters. Additionally, the ACR does not recommend it as a treatment for arthritis pain.
"There continues to be a lot of controversy about it. There's a fair amount of data that glucosamine sulfate is beneficial, but glucosamine hydrochloride is not," said Dr. Altman. "Almost all of the products that are sold here in the United States are glucosamine hydrochloride. There are no trials demonstrating that glucosamine hydrochloride benefits people with osteoarthritis."
Taking glucosamine sulfate by mouth for at least four weeks may relieve pain and improve function for people with knee osteoarthritis. However, products that contain glucosamine hydrochloride do not seem to work as well unless they are taken in combination with other ingredients.
In the studies that did find benefits for glucosamine sulfate, patients took 1,500 milligrams once a day, which resulted in better absorption in the body than a lower dose, said Dr. Altman.
It's recommended that people with knee, hip, or hand osteoarthritis not use glucosamine, citing discrepancies in efficacy reported in studies that were industry-sponsored as opposed to publicly funded. The potential toxicity of glucosamine is low, though some patients exposed to glucosamine may show elevations in serum glucose levels.
Chondroitin is a structural component of cartilage, the tissue that cushions the joints and is produced naturally in the body. It is also available as a dietary supplement.
Research suggests chondroitin isn't helpful for pain from osteoarthritis of the knee or hip. Still, no serious side effects have been reported in large, well-conducted studies of people taking chondroitin for up to 3 years.
A 2015 study analyzed 43 randomized controlled trials, including 4,962 participants treated with chondroitin and 4,148 participants given a placebo or another control. Chondroitin (alone or in combination with glucosamine) was better than placebo in improving pain in participants with osteoarthritis. However, the benefit was small to moderate. The authors also noted that chondroitin had a lower risk of serious adverse events compared with control.
"They're really pretty safe," said Dr. Altman. "The one thing about them is there's no major side effects. They're fairly well tolerated."
However, the ACR recommends that people with knee and/or hip osteoarthritis not use supplements like chondroitin sulfate or combination products that include glucosamine and chondroitin sulfate. This is because of limited evidence showing significant improvement.
6. Other Supplements
Other supplements have shown some promise, but the evidence isn't that strong, said Dr. Altman.
There is preliminary evidence that avocado/soybean unsaponifiables (ASU), supplements made from avocado oil and soybean oil extracts, may have modest beneficial effects on symptoms of osteoarthritis. However, safety information has not been sufficiently available.
There's evidence that rose hips and highly concentrated ginger could be helpful, said Dr. Altman. Although fish oil has anti-inflammatory properties, more research is needed. So far, the evidence does not show enough benefit to recommend using fish oil for OA.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with your healthcare provider or pharmacist before starting any supplements.
Strong-smelling mentholated rubs and creams may make your skin tingle, but many have limited value for osteoarthritis, said Dr. Altman.
Topical remedies that use menthol or camphor are called counterirritants. These remedies "work" by producing a cooling sensation to distract from the pain. They do not affect pain signals or inflammation. Menthol or camphor topicals have few side effects, but pain alleviation may disappear once the cooling sensation wears off.
8. Capsaicin Cream
Capsaicin cream can also relieve osteoarthritis pain and is available without a prescription. It's made from the substance that gives chili peppers their heat.
Capsaicin affects nerve cells in the skin associated with pain, which results in decreased activity of these nerve cells and a reduced sense of pain.
Electrical energy can help ease pain and swelling in arthritic joints. Physical therapists often employ transcutaneous electrostimulation, or TENS, which involves placing electrodes around the affected joint and delivering electromagnetic pulses through the skin. A 2015 review study concluded that about half of people who try TENS get a 50% reduction in pain.
Additionally, electroacupuncture is a treatment in which the provider uses needles at acupuncture points attached to electrodes to pass an electric charge through the acupuncture needles.
There's some evidence that electroacupuncture can help relieve pain and ease joint stiffness. A 2016 study concluded that electroacupuncture treatment could relieve the pain of osteoarthritis of the knees and improve comprehensive aspects of knee osteoarthritis and the quality of life of patients with knee osteoarthritis.
However, due to a lack of comprehensive evidence, the ACR does not recommend TENS therapy for OA pain.
10. Chiropractic Adjunctive Therapy
Chiropractors may offer several adjunctive therapies that can help osteoarthritis, including:
- Electrotherapy: Painless electric pulses treat soft tissue injuries by stimulating nerves and muscles.
- Infrared sauna: A specialized room uses controlled amounts of infrared heat to relieve pain and increase circulation.
- Low-level laser or "cold laser": A non-heat-producing laser or light penetrates deep into the tissue, sometimes reducing inflammation.
- Ultrasound: Sound waves can produce a massaging effect on soft tissues and joints, possibly reducing swelling and decreasing pain and stiffness.
In addition, heat and cold treatments can also help ease these muscle spasms, which aren't only painful but can interfere with sleep.
Physical therapy with muscle-strengthening exercises is a common treatment for osteoarthritis. Most of the time, you don't need to see a physical therapist, said Dr. Altman. Still, in some cases, physical therapy can be helpful.
For example, someone who has trouble getting out of a chair can benefit from physical therapy and possibly even have PT administered at home.
However, the therapist should be experienced in treating osteoarthritis. "Many physical therapists are used to treating stroke patients or sports injuries or other things where they're used to pushing people a lot," said Dr. Altman. "Physical therapy for osteoarthritis needs to be more gentle."
12. Assistive Devices
Shoe inserts, canes, splints, braces, and other devices that can help redistribute your weight to take the load off an arthritic joint or hip can be very beneficial, said Dr. Altman.
They are particularly helpful, for example, if someone has become knock-kneed or bow-legged as a result of having arthritic knees. Unloading braces can help restore normal weight distribution, reduce pain, and prevent your arthritis from getting worse.
While evidence for the benefits of shoe wedges is mixed, according to Dr. Altman, some people will find them helpful, especially if they have leg length discrepancies greater than a half-inch.
There are a variety of natural remedies you can use to reduce your arthritis pain. It's also crucial that you understand your condition and what your limits are and aren't. It's beneficial to find a healthcare provider, such as a rheumatologist (a specialist in diseases of the joints), who can diagnose and distinguish osteoarthritis from inflammatory arthritis.
Your healthcare provider can take the time to work with you to create an exercise plan, develop other coping strategies, and answer your questions.
