By Dr. Diksha Gupta, DO ABOM
Board-Certified Family Medicine & Osteopathic Medicine Physician • Family First Primary Care
At Family First Primary Care, serving families across Arlington, Clifton, Fairfax, Falls Church, Great Falls, McLean, Oakton, Tysons, and Vienna, Virginia, joint pain and stiffness are among the most frequent reasons patients come in — and one of the most common causes is osteoarthritis. Dr. Diksha Gupta, our board-certified Family Medicine physician, walks through what osteoarthritis actually is, how it differs from other types of arthritis, what knee pain, hip pain, and morning stiffness can signal, how osteoarthritis is diagnosed, and — most importantly — how to manage it effectively through exercise for osteoarthritis, osteoarthritis pain management, and lifestyle changes, including answers to the questions patients ask most: “Is walking good for osteoarthritis?”, “What exercises are good for osteoarthritis?”, and “How can I manage osteoarthritis pain naturally?”
Joint pain is something many of us experience at some point in life. Maybe your knees hurt after climbing stairs, your hips feel stiff when you first get out of bed, or your hands ache after a long day. While occasional aches are common, persistent joint pain and stiffness can interfere with everyday activities and quality of life.
One of the most common causes of chronic joint pain is osteoarthritis, a condition that affects millions of adults. Although osteoarthritis becomes more common with age, it is not simply an unavoidable part of getting older—and you don’t have to stop moving because your joints hurt.
As a primary care provider, I often work with patients to find ways to manage arthritis pain while helping them stay active and maintain strength and independence. The right combination of exercise, lifestyle changes, medications, and other treatments can make a meaningful difference.
What Is Osteoarthritis?
Osteoarthritis is the most common form of arthritis. It occurs when the tissues within a joint gradually change and the protective cartilage that helps bones move smoothly begins to deteriorate.
Osteoarthritis most commonly affects the:
- Knees
- Hips
- Hands and fingers
- Spine
- Feet
When cartilage and other joint tissues change, the joint can become painful and stiff. Over time, inflammation, changes to the underlying bone, and bone spurs can also develop.
Osteoarthritis is considered a chronic condition, but that does not mean you should expect constant or worsening pain. Symptoms can often be managed effectively.
What Causes Osteoarthritis?
There isn’t one single cause of osteoarthritis. A combination of age, genetics, previous injuries, joint structure, and lifestyle factors can contribute.
Common osteoarthritis causes and risk factors include:
- Increasing age
- Previous joint injuries
- Repetitive stress on a joint
- Excess weight
- Family history
- Certain occupations or activities that place repeated stress on joints
- Joint abnormalities present from birth
- Previous surgery or significant injury involving a joint
Being overweight can increase stress on weight-bearing joints such as the knees and hips. Even modest weight loss can reduce pressure on these joints and may improve symptoms for some people.
Importantly, osteoarthritis is not caused simply by “wearing out” your joints. It is a complex condition involving the cartilage, bone, joint lining, muscles, and surrounding tissues.
Osteoarthritis Symptoms
The most common osteoarthritis symptoms are pain and stiffness.
Symptoms can vary depending on which joint is affected but may include:
- Aching or pain with activity
- Joint stiffness
- Swelling
- Reduced range of motion
- Tenderness around a joint
- Cracking, grinding, or popping sensations
- Difficulty walking or climbing stairs
- Pain that worsens after prolonged activity
- Stiffness after sitting or resting
Knee pain and hip pain are particularly common because these joints carry much of our body weight.
Morning stiffness can occur, but osteoarthritis stiffness typically improves after moving around. Significant stiffness lasting for a long time in the morning may suggest another type of arthritis and deserves medical evaluation.
How Do I Know If I Have Osteoarthritis?
If you’re wondering, “How do I know if I have osteoarthritis?”, the first step is talking with your healthcare provider.
There isn’t a single blood test that confirms osteoarthritis. Diagnosis is generally based on your symptoms, medical history, and physical examination.
Your provider may evaluate:
- Where your pain occurs
- When the pain occurs
- How long you’ve had symptoms
- Whether activity makes the pain better or worse
- Joint movement and flexibility
- Swelling or tenderness
- Your medical and injury history
X-rays may be recommended when the diagnosis is uncertain, symptoms are significant, or another condition needs to be ruled out.
Blood tests are not typically needed to diagnose osteoarthritis, but they may be ordered when your symptoms suggest another form of arthritis.
Osteoarthritis vs. Other Types of Arthritis
Not every painful joint is caused by osteoarthritis.
There are many types of arthritis, including rheumatoid arthritis, gout, psoriatic arthritis, and others.
Certain arthritis symptoms may suggest a different diagnosis. For example, multiple swollen joints, prolonged morning stiffness, significant warmth or redness, or symptoms affecting both sides of the body may require additional evaluation.
This is important because arthritis treatment varies depending on the underlying cause.
If your joint pain is sudden, severe, unusually swollen, red, or warm—or if you develop fever along with joint symptoms—contact your healthcare provider promptly.
Osteoarthritis Treatment
There is no single treatment that works for everyone. Effective osteoarthritis treatment usually involves a combination of approaches based on your symptoms, affected joints, overall health, and goals.
Exercise and Physical Therapy
It may seem counterintuitive, but movement is one of the most important tools for managing osteoarthritis.
Regular physical activity can strengthen the muscles supporting your joints, improve flexibility, and reduce pain.
A physical therapist can develop an individualized exercise program that accounts for your pain and physical abilities.
Is Walking Good for Osteoarthritis?
One of the most common questions I hear is, “Is walking good for osteoarthritis?”
For many people, yes.
Walking is a low-impact activity that can help maintain joint mobility, improve muscle strength, support cardiovascular health, and assist with weight management.
If walking causes significant pain, start with shorter periods and gradually increase your activity. Supportive shoes can also make walking more comfortable.
If even short walks cause substantial pain, talk with your healthcare provider or physical therapist about other forms of exercise.
What Exercises Are Good for Osteoarthritis?
When patients ask, “What exercises are good for osteoarthritis?”, I generally recommend focusing on a combination of low-impact aerobic activity, strengthening, and flexibility.
Options may include:
- Walking
- Swimming
- Water aerobics
- Cycling
- Elliptical machines
- Strength training
- Stretching
- Yoga or gentle mobility exercises
The goal isn’t to avoid movement because of arthritis. It is to find activities that allow you to stay active without repeatedly aggravating your joints.
If an exercise consistently causes significant or prolonged pain, modify it or discuss alternatives with a healthcare professional.
Osteoarthritis Pain Management
Osteoarthritis pain management often combines lifestyle strategies with medication when needed.
Depending on your individual situation, treatment may include:
- Exercise and physical therapy
- Weight management
- Heat or cold therapy
- Topical medications
- Over-the-counter pain relievers
- Prescription medications when appropriate
- Joint injections in selected patients
- Assistive devices such as braces or canes
Not every medication is appropriate for everyone. Certain pain relievers can affect the kidneys, stomach, blood pressure, or cardiovascular system, so it is important to discuss regular use with your healthcare provider.
Natural Ways to Manage Arthritis Pain
Patients often ask, “How can I manage osteoarthritis pain naturally?”
There are several evidence-based lifestyle approaches that may help.
Maintain a Healthy Weight
For osteoarthritis affecting the knees and hips, maintaining a healthy weight can decrease stress on the joints.
Stay Physically Active
Regular movement can reduce stiffness and strengthen the muscles surrounding painful joints.
Use Heat and Cold
Heat may help loosen stiff joints and muscles, while cold can temporarily reduce pain and swelling after activity.
Prioritize Sleep
Poor sleep can make chronic pain feel worse. Establishing consistent sleep habits can be an important part of managing chronic joint pain.
Pace Your Activities
You don’t have to choose between doing everything and doing nothing. Breaking activities into smaller portions and alternating activity with rest can help prevent pain flares.
These are some of the most practical natural ways to manage arthritis pain, but they work best when used consistently.
Lifestyle Changes for Osteoarthritis
Small, sustainable changes are often more effective than trying to completely change your routine overnight.
Helpful lifestyle changes for osteoarthritis may include:
- Incorporating regular low-impact exercise
- Building strength gradually
- Maintaining a healthy weight
- Avoiding prolonged inactivity
- Choosing supportive footwear
- Using proper body mechanics
- Getting adequate sleep
- Taking breaks during repetitive activities
The goal is not to eliminate every ache. The goal is to improve your ability to move and participate in the activities that matter to you.
When Should You See a Doctor About Joint Pain?
Not all joint pain should be assumed to be osteoarthritis.
You should make an appointment if:
- Joint pain persists for several weeks
- Pain interferes with daily activities
- You have worsening chronic joint pain
- Your joint becomes swollen or repeatedly gives out
- You have significant morning stiffness
- Your range of motion is decreasing
- Pain is preventing you from exercising or sleeping
- You are unsure what is causing your symptoms
Seek prompt medical attention for a joint that becomes suddenly very painful, red, hot, and swollen, particularly if you also have a fever.
These symptoms can indicate an infection or another condition requiring urgent treatment.
What Is the Prognosis for Osteoarthritis?
Osteoarthritis is a chronic condition, but its course varies significantly from person to person.
Some people have relatively mild symptoms that remain stable for years. Others experience gradual progression and may eventually require more intensive treatment.
Having osteoarthritis does not mean you will inevitably need surgery.
Many people successfully manage their symptoms through exercise, physical therapy, weight management, medications, and other nonsurgical treatments.
For severe osteoarthritis that significantly limits mobility or quality of life despite other treatments, joint replacement surgery may eventually be considered. Your healthcare provider can help determine when a referral to an orthopedic specialist makes sense.
The Bottom Line
Osteoarthritis is common, but joint pain doesn’t have to mean giving up the activities you enjoy.
If you have knee pain, hip pain, joint stiffness, or other persistent symptoms, an evaluation can help determine whether osteoarthritis is the cause—or whether another form of arthritis or medical condition needs to be considered.
The best approach to osteoarthritis treatment is usually individualized. Staying active, strengthening the muscles around affected joints, maintaining a healthy weight, and using appropriate pain-relief strategies can all play an important role.
If you’re wondering, “How can I manage osteoarthritis pain naturally?”, or “What exercises are good for osteoarthritis?”, start by talking with your primary care provider. Together, you can develop an osteoarthritis pain management plan that helps you stay active, protect your joints, and maintain your quality of life.
ABOUT THE AUTHOR
Dr. Diksha Gupta, DO ABOM | Family First Primary Care, Fairfax, Virginia
Serving Arlington, Clifton, Fairfax, Falls Church, Great Falls, McLean, Oakton, Tysons & Vienna, VA
Dr. Diksha Gupta is a Fairfax, Virginia native and a passionate healthcare provider, delighted to offer her services to the NOVA region.
Dr. Gupta’s Credentials:
- Undergraduate: George Washington University
- Master’s: Interdisciplinary Science, Touro College of Osteopathic Medicine
- Medical School: Touro College of Osteopathic Medicine
- Residency: Virtua Health (Chief Resident)
- Board Certifications: American Board of Family Medicine (ABFM), American Board of Obesity Medicine (ABOM)
