Knee pain is one of the most common issues we hear about at Rebalance Sports Medicine. Knees can be injured by trauma, repetitive strain or as a result of deficiencies in motor control and muscle balance. In any case, it is important that you have your knee pain assessed by a medical professional be it a physiotherapist, chiropractor or Sports Medicine Physician. It is important to seek treatment for your knee pain early as possible to avoid developing stubborn compensations strategies that make the rehab process longer and more challenging.
Why is the Knee Joint Unique?
The knee is constructed for a lifetime of weight bearing and weight transfer. The joints that compose the knee include:
Tibiofemoral joint – thigh bone to shin bone
Patellofemoral joint – knee cap to thigh bone
Superior tibiofibular joint – on the outside of the shin just below the knee connecting the two lower shin bones to one another.
The knee joint is complex due to the meniscal (cartilage) structures that sit between the tibiofemoral joint. These two cartilaginous ring structures deepen the groove of the knee, providing joint lubrication, nutrition and also provide sensory feedback to our brains. The meniscus can be injured with a sudden movement, poor mechanics, or can get worn down with age and with repetitive poor movement strategies.
Along with the meniscus there are several ligaments, muscles, tendons and bursae that are part of the knee complex and each of these structures can also be the cause of knee pain.
Rheumatoid arthritis (RA) is a heterogeneous disease with variable symptoms, prognosis, and treatment response, necessitating refined patient classification. We applied multimodal deep learning and clustering to identify distinct RA phenotypes using baseline clinical data from 1,387 patients in the Leiden Rheumatology clinic. Four Joint Involvement Patterns (JIP) emerged: foot-predominant arthritis, seropositive oligoarticular disease, seronegative hand arthritis, and polyarthritis. Findings were validated in clinical trial data (n = 307) and an independent secondary care cohort (n = 515). Clusters showed high stability and significant differences in remission rates (P = 0.007) and methotrexate failure (P < 0.001). JIP-hand patients had superior outcomes (particularly in ACPA-positive patients) versus JIP-foot (HR:0.37, P < 0.001) and JIP-poly (HR:0.33, P = 0.005), independent of baseline disease activity and clinical markers. Synovial histology analysis (n = 194) revealed distinct inflammatory patterns across clusters, hinting at different underlying biological mechanisms. These validated RA phenotypes based on joint involvement patterns may enable targeted research into disease mechanisms and personalized treatment strategies.
Arthritis in Seniors: Gentle Ways to Ease Pain & Stay Mobile
Waking up with stiff knees, struggling to open a jar, or feeling soreness after a short walk—these are common realities for seniors living with arthritis. Arthritis affects over half of adults 65 and older, but it doesn’t have to mean giving up the things you love. The key is to find gentle, sustainable ways to manage pain, keep joints moving, and protect your independence. This guide breaks down what you need to know, from understanding your arthritis type to simple daily fixes.
1. What Seniors Need to Know About Arthritis Types
Arthritis isn’t just one condition—two types are most common in older adults:
Osteoarthritis (OA): The “wear-and-tear” type. Over time, the cartilage (soft cushion between joints) breaks down, so bones rub against each other. It often affects knees, hips, hands, and spine—joints you use most daily.
Rheumatoid Arthritis (RA): An autoimmune disease where the body attacks its own joints. It can cause swelling, redness, and pain (even at rest) and often affects smaller joints first (like fingers and wrists). RA is less common than OA but can be more severe.
While the causes differ, the goal for both is the same: reduce pain, keep joints flexible, and avoid making damage worse.
2. Quick, Gentle Pain Relief for Bad Days
On days when joints feel stiff or sore, these simple tricks can ease discomfort without harsh drugs:
Heat or Cold Therapy: Use a warm towel or heating pad (on low) for 15-20 minutes to relax stiff joints (great for morning stiffness). For swelling or sharp pain, a cold pack (wrapped in a cloth) for 10 minutes can numb soreness. Avoid putting ice directly on skin!
Rest, but don’t overdo it: A 10-minute break can ease pain, but sitting too long makes joints stiffer. Try a “rest-activity cycle”—do a small task, rest, then do another.
Over-the-counter creams: Topical creams with menthol or capsaicin (from chili peppers) can soothe pain when rubbed on joints. They’re gentler than oral pain meds for daily use.
Elevate sore joints: If knees or ankles hurt, prop them up on a pillow while sitting. This reduces swelling and takes pressure off joints.
3. Movement That’s Good for Arthritic Joints
It might feel counterintuitive, but moving sore joints helps keep them flexible and reduces pain long-term. The key is to choose low-impact activities that don’t strain joints:
Do Try These:
Water exercises (swimming, water walking): Water supports your body, so joints move without pressure.
Chair yoga: Gentle stretches while sitting—focus on arms, shoulders, and legs to boost flexibility.
Short walks: 5-10 minutes around the house or yard, with a cane or walker if needed. Wear supportive shoes!
Don’t Do These:
Heavy lifting (like carrying a full grocery bag) or pushing/pulling heavy objects.
High-impact activities (running, jumping) that jar joints.
Stretching to the point of pain—stretch until you feel tension, not discomfort.
4. Home Changes to Make Life Easier
Small tweaks around your home can reduce strain on joints and help you stay independent:
Kitchen help: Use jar openers, lightweight pots and pans, and pull-out shelves (so you don’t have to bend or reach high).
Bathroom safety: Install grab bars near the toilet and shower to avoid bending or slipping. A shower chair lets you sit while bathing, easing knee and hip strain.
Furniture fixes: Sit in chairs with armrests (to help you stand up) and a firm seat (soft couches make it hard to get up). Use a footstool to keep knees at a 90-degree angle when sitting.
Clothing hacks: Choose clothes with Velcro or large buttons (easier than small zippers) and slip-on shoes (no tying laces).
5. When to Talk to Your Doctor
Call your doctor if you notice:
Severe pain that lasts more than a day, even with rest and home care.
Swelling, redness, or warmth in a joint (could mean infection or a flare-up).
Joints that look deformed or feel “locked” (can’t move fully).
Pain that makes it hard to sleep or do basic tasks (like dressing or eating).
Your doctor might suggest physical therapy, prescription meds, or joint injections to help—don’t wait until pain gets worse to ask for help.
Final Thought: You’re in Control
Arthritis can change how you move, but it doesn’t have to change what you love to do. Whether it’s adapting a hobby (like knitting with larger needles) or asking for help with tough tasks, small adjustments go a long way. Remember, even on hard days, gentle movement and self-care can make a difference. You don’t have to live with constant pain—with the right tools, you can keep moving and enjoying life.
Is This Why Your Thumb Hurts? The Hidden Cause of That Nagging Pain At The Base of Your Thumb
Finally, an explanation for that grinding, burning sensation that’s been driving you crazy
By Dr. Sarah Mitchell, DPT | January 10th, 2025
That Moment When Everything Clicks
If you’ve been experiencing a nagging pain at the base of your thumb…
If that pain gets worse when you try to grip something, twist a jar lid, or turn a key…
If you’ve been wondering whether it’s carpal tunnel, arthritis, or something else entirely…
Then what you’re about to discover could finally give you the answers you’ve been searching for.
My name is Dr. Sarah Mitchell, and in my 15 years as a hand specialist, I’ve seen thousands of patients walk into my office with the same confused, frustrated expression.
They point to the base of their thumb and say things like:
“It hurts right here, but I don’t know why.”
“It started as just a weird ache, but now it’s affecting everything I do.”
“I thought it might be carpal tunnel, but the pain is in the wrong place.”
“Opening jars has become impossible, and I don’t understand what’s happening.”
The Pain That Doesn’t Make Sense
Here’s what typically happens:
It starts subtly.
Maybe you notice a slight ache at the base of your thumb after a day of gardening or crafting.
You ignore it, thinking it’s just overuse.
But then it comes back.
And stays longer.
Soon, you’re experiencing a grinding, grating sensation when you move your thumb.
Sometimes it’s a dull throb.
Other times, it’s a sharp, burning pain that shoots up your thumb when you try to grip something.
You start avoiding certain activities.
Opening jars becomes a two-person job.
Turning keys requires both hands.
Writing for more than a few minutes becomes uncomfortable.
You might even start wondering if you’re developing carpal tunnel syndrome, since that’s what everyone talks about.
But the pain isn’t in your wrist or fingers. It’s right at the base of your thumb, where it meets your wrist.
What’s Really Happening
Here’s what’s actually causing your pain:
You likely have carpometacarpal arthritis—also known as CMC arthritis or thumb base arthritis.
Look at the image above.
See that joint where your thumb bone (the first metacarpal) meets the trapezium bone in your wrist?
That’s your carpometacarpal joint.
This joint is responsible for almost every gripping, pinching, and twisting motion your thumb makes.
It’s one of the most used joints in your entire body.
Over time, the smooth cartilage that cushions this joint can wear away.
When bone starts rubbing against bone, you get:
That grinding, grating sensation when you move your thumb
Sharp pain when gripping or pinching
Stiffness, especially in the morning
Weakness in your grip strength
A dull, throbbing ache that can last for hours after use
Why This Isn’t Carpal Tunnel (And Why That Matters)
Many people mistake CMC arthritis for carpal tunnel syndrome because both affect hand function.
But they’re completely different conditions:
Carpal Tunnel: Numbness and tingling in your fingers from nerve compression in your wrist
CMC Arthritis: Pain, stiffness, and grinding sensation specifically at the base of your thumb from worn cartilage
This distinction matters because the treatments are completely different.
Carpal tunnel often requires nerve decompression surgery.
CMC arthritis responds well to conservative treatments like compression, warmth, and gentle support.
Why CMC Arthritis Affects Everything You Do
Here’s what makes this condition so frustrating:
Your thumb is involved in approximately 40% of all hand functions. When that one joint is painful and stiff, it impacts:
Grip strength – Opening jars, bottles, and containers
Pinch strength – Picking up small objects, buttoning clothes
Key pinch – Turning keys, using scissors, writing
Opposition movement – Touching your thumb to your other fingertips
This explains why CMC arthritis can make you feel like your entire hand is failing, even though the problem is localized to one specific joint.
Arthritis is a term we often hear, but it can be shrouded in misconceptions. Is it just one disease? Does it only affect the elderly? This article dives deeper into the practical aspects of arthritis, answering common questions and exploring the realities of life with this condition.
Is Arthritis an Inevitable Part of Aging?
While the risk of developing certain types, like osteoarthritis (OA), increases with age, arthritis is not an inevitable consequence of getting older. It can affect people of all ages, including children (Juvenile Idiopathic Arthritis). Many factors beyond age contribute to its development, such as genetics, previous joint injuries, infections, and lifestyle factors like obesity. Maintaining a healthy weight and staying active are powerful tools for preserving joint health throughout life.
What’s the Difference Between Arthritis and Everyday Aches and Pains?
It can be tricky to distinguish, but key indicators of arthritis include:
Persistency: Pain and stiffness that last for more than a few weeks.
Morning Stiffness: A hallmark of inflammatory arthritis (like Rheumatoid Arthritis) is stiffness that lasts for 30 minutes or more upon waking.
Swelling and Warmth: While a sprain might cause this, persistent swelling and warmth in a joint without a recent injury is a red flag.
Functional Impact: Difficulty performing daily tasks, like opening a jar, climbing stairs, or walking, due to joint symptoms.
Everyday aches are usually short-lived and linked to a specific activity.
Can Your Diet Help Manage Arthritis?
While no single “arthritis diet” exists, certain dietary choices can significantly impact inflammation and overall joint health.
Anti-Inflammatory Foods: Incorporate foods rich in Omega-3 fatty acids (fatty fish like salmon, walnuts, flaxseeds) and antioxidants (colourful fruits and vegetables).
Limit Pro-Inflammatory Foods: Reduce processed foods, refined carbohydrates, and sugary drinks, which can promote systemic inflammation.
The Weight Connection: The most significant dietary impact is weight management. A healthier weight reduces stress on weight-bearing joints like hips and knees.
What Are the Latest Advancements in Treatment?
Arthritis treatment has moved far beyond simple pain relief. The approach is now highly personalized.
Precision Medicine: For autoimmune arthritis like RA, doctors now have a wide array of advanced drugs, including biologics and JAK inhibitors, that target specific parts of the immune system with great precision.
Regenerative Medicine: Treatments like platelet-rich plasma (PRP) injections are being studied to see if they can help heal damaged tissues by using the body’s own healing factors.
Focus on Comprehensive Care: Modern management involves a team approach, combining medication with physical therapy, occupational therapy, and psychological support to address all aspects of living with a chronic condition.
Living Well with Arthritis: A Mindset Shift
A diagnosis of arthritis can be daunting, but it’s important to reframe it from a life sentence to a manageable condition.
Pacing is Key: Learn to balance activity with rest to avoid “boom-and-bust” cycles where overactivity leads to a painful flare-up.
Use Assistive Devices: Don’t see canes, jar openers, or ergonomic tools as signs of weakness. They are smart technologies that protect your joints and conserve your energy for the things you love.
Mental Health Matters: Chronic pain is linked to anxiety and depression. Seeking support from a therapist or a support group can be as crucial as managing physical symptoms.
Conclusion
Arthritis is a complex journey, but it is not one you have to walk alone. By becoming an informed partner in your own care, working closely with your healthcare team, and adopting healthy lifestyle habits, you can effectively manage your symptoms, protect your joints, and maintain a high quality of life.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider for any health concerns or before making significant changes to your treatment plan.
Many tend to use the terms joint pain and arthritis interchangeably. There is confusion among common people regarding their actual meaning. But, technically, there is a lot of difference between joint pain and arthritis. While joint pain can be a manifestation of arthritis, it is not the same as arthritis.
Read on to better understand these two terms, define your condition, and learn more about joint pain relief and arthritis pain relief.
Are arthritis and joint pain the same?
Technically, no. There is a significant difference between joint pain and arthritis. Arthritis is an inflammatory condition that causes your joints to become red and swollen, which causes pain. Arthritis is characterised by underlying inflammation in the soft tissue called cartilage that lines your joints.
Arthritis can be of several types—degenerative or osteoarthritis, inflammatory or rheumatoid arthritis, infectious arthritis, and metabolic arthritis. On the other hand, joint pain is an acute condition where you feel pain in a joint after it has been in use for a very long time, say, after a vigorous activity, accident, or fever. Though joint pain is a symptom of arthritis, not all forms of joint pain qualify as arthritis.
As you age, your cartilage/soft tissues that line the joints wear down and start to age. The condition is marked with mild pain in the joints, with gradual progression to chronic pain, stiffness, and swelling of joints. If left untreated, the degeneration of joints may continue and worsen with time. Knowing the difference between joint pain and arthritis and taking conscious measures provides relief from joint pain and arthritis.
The Three Most Common Types of Arthritis | Diagnosis – FAQ about Arthritis
Read below to understand the causes of joint pain and understand the difference between joint pain and arthritis and the potential techniques for relief from joint pain and arthritis.
Causes of arthritis vs causes of joint pain
Just like there is a difference in the definition of joint pain and arthritis, there can be differences in their causes too.
If you have been experiencing pain in your joints recently, the following can help you know if it is simply joint pain or an underlying condition such as arthritis.
If you have sudden joint pain following a vigorous workout or activity, chances are it is just simple joint pain and can be relieved by topical ointments.
If you experience sudden joint pain following an accident, it could be because of sudden shock. This type of joint pain can be a little intimidating as it can lead to joint degeneration and arthritis in the future.
If you have dengue or COVID-19, or any other fever, chances are you will experience joint pain for a few weeks until your fever subsides.
Contrary to a normal joint pain, arthritis is a chronic condition that is caused as result of underlying diseases like diabetes, obesity, infections, old age or autoimmune disorders and may not respond to medication. Some of the common causes of arthritis are:
Common causes of arthritis
Old age: As you age, and due to continuous friction between the joints, the protective cartilage that cushions the ends of the bones within the joints wears down, resulting in the erosion or damage of the cartilage. The protective cartilage helps prevent shocks, reduce friction, and enable movement.
Excess body weight: If you are overweight, your joints have to work extra to perform any function like walking, lifting weights, reaching for a distance, etc. This may put your joints in a state of wear and tear and lead to inflammation and pain.
Autoimmune condition: A type of arthritis called rheumatoid arthritis is caused by your immune cells attacking your body. This leads to a buildup of uric acid in your joints and may affect other parts of the body like the eyes, lungs, heart, kidneys, nervous tissues, etc.
Micro-organisms: Sometimes, arthritis can be caused by bacteria and viruses too. The most common of these is Staphylococcus aureus (staph), a bacterium that lives on healthy skin. Infectious arthritis can be caused by a fungus as well.
Whatever the cause may be, knowing the difference between joint pain and arthritis and getting relief from them is the ultimate aim.
Some other causes of joint pain that can be due to serious underlying issues are:
Sprain which occurs from minor injuries caused by accidents
Hypothyroidism which is when the thyroid gland fails to produce the required levels of thyroid hormone
Fibromyalgia, a generalised muscle soreness accompanied by sleep, fatigue and mood issues
Bone cancer or osteosarcoma (a common form)
Spondylitis, an inflammatory disease which can lead to fused bones in the vertebrae
Chronic muscular disorders or myopathies that lead to muscle weakness and inflammation
Lyme disease, a vector-borne, bacterial infection spread through ticks
Leukaemia or blood cancer caused by the increase in white blood cells
Bursitis caused by inflammation of the fluid-filled sacs that cushions the joints and bones
Rheumatic fever, an inflammatory condition that can result from strep throat when it hasn’t been treated properly
Rickets caused by vitamin D deficiency in children
