When avid runner Jon Reeves, 54, started having trouble navigating the stairs in the morning, he realized his knee pain was more than just typical sports injuries.
The father from Oxfordshire had transitioned from daily runs and badminton games to wrapping his inflamed joints and relying on painkillers just to get through daily life.
In 2020, doctors diagnosed him with osteoarthritis—a degenerative joint disease that impacts around ten million people in the UK. Many of these cases affect the knee, leading about 100,000 individuals each year to join the NHS waiting list for joint replacement surgery.
“Receiving that diagnosis was heartbreaking,” Jon reflects. “I thought this was something that only older people get, and I was anxious about it worsening.”
Initially, he was prescribed anti-inflammatory medications and exercises that, while painful, offered little relief. Unfortunately, his situation deteriorated, and doctors informed him he would likely require a double knee replacement. However, by integrating acupuncture, weight training, and a Mediterranean-style diet into his routine, he managed to significantly reduce his pain and delay surgery.
“I’m managing incredibly well now—mostly pain-free and back to hiking, swimming, cycling, and taking long walks with my dog, Oscar,” he says.
Experts suggest that many people like Jon could potentially delay or even avoid surgery through simple lifestyle changes.
Recently, Dr. Ellie Cannon noted in a Mail on Sunday column that she was concerned too few osteoarthritis patients recognize the steps they can take to sidestep knee replacement surgery. This prompted numerous readers to share their own remedies.
One reader, Bill Ellis, 81, from Suffolk, shared that a mix of supplements has made a notable difference in alleviating his knee pain. He also mentioned he does 20 squats every other morning—not too deep, he emphasizes—as it helps keep his muscles strong.
Eddie Boyle, 77, from Bedfordshire, swears by capsaicin cream derived from chili peppers to reduce his pain.
From dietary changes to effective supplements and exercises aimed at pain relief, here’s a guide from experts on managing arthritis pain.
1. FOLLOW THE MED DIET
The Mediterranean diet, celebrated for its longevity benefits, has also been shown to alleviate arthritis symptoms.
Common in Greece, Italy, and Spain, the focus of this diet is on fresh produce, fish, chicken, whole grains, and olive oil, while reducing red meat and sweets.
A 2016 study that examined over 4,000 individuals with knee osteoarthritis found that those adhering to this diet experienced significantly less crippling joint pain and showed improved physical health and lower depression rates.
Experts believe the anti-inflammatory properties of this diet can help with swollen joints while also promoting heart health and weight management, crucial for arthritis risk factors.
While this diet won’t “cure” osteoarthritis, scientists suggest it offers a straightforward, natural method to alleviate some symptoms and enhance daily well-being.
“The Mediterranean diet can be very beneficial for patients,” notes Dr. Wendy Holden from Arthritis Action. “A rich intake of fruits, vegetables, fish, and whole grains, along with minimizing ultra-processed foods, is essential for reducing inflammation.”
Protein intake is another important aspect.
“From the age of 40, muscle mass declines by 2 to 3 percent annually, so it’s crucial to consume enough protein from various sources—ideally, at least 40 grams daily,” states Dr. Lucy Donaldson, Director of Research at Versus Arthritis.
While some experts argue that the type of diet is less critical than weight loss itself.
“The real advantage of any diet in relation to osteoarthritis symptoms is maintaining a healthy weight,” says Professor Philip Conaghan from the University of Leeds. “This reduces joint strain and, consequently, eases pain.”
Research does support this. Many studies indicate that weight loss reduces inflammatory chemicals from fat tissue and can slow cartilage damage, even in non-weight-bearing joints like the hands.
Doctors note that patients who lose weight often report reduced pain in their wrists or fingers, illustrating that the benefits extend beyond relieving pressure on knees and hips.
2. TRY WEIGHT-LOSS JABS
There’s growing evidence that weight-loss injections may alleviate osteoarthritis pain—and sometimes the benefits go beyond merely shedding pounds.
Sian Rios, 54, who experiences arthritis in her hip, shared that a private prescription for Mounjaro allowed her to stop using a walking stick.
Before the injections, the care home manager from Swindon endured such intense pain that walking more than a few meters was challenging, with nightly throbbing causing sleep disruptions.
Four months later, she has dropped six stone, now weighing just over 17st.
“It feels like I’ve gotten my life back,” Sian shares. “Since starting Mounjaro, my pain has lessened significantly. I rarely deal with flare-ups and rely on pain medication much less.” She added that her once-scheduled hip replacement is now postponed thanks to her improvement.
Research backs her claims; a Taiwanese study in 2025 involving around 1,000 knee osteoarthritis patients found that weight-loss injections lowered the chances of needing joint replacement surgery.
Dr. Holden at Arthritis Action notes, “Preliminary studies indicate weight-loss injections might offer advantages beyond weight loss alone, as they appear to help protect cartilage from deterioration.” They could see increasing use for arthritis management in the future, though currently, arthritis isn’t included in the prescribing guidelines for these injections.
3. BUILD STRENGTH FIRST
Experts emphasize that building strength is pivotal in managing and preventing osteoarthritis pain.
Joanne Clifton, 41, a Strictly Come Dancing star diagnosed with osteoarthritis in both knees in 2015, credits her strengthening exercises with helping her avoid surgery.
Professor Philip Conaghan frequently sees patients aged 40 to 75 with knee, hip, or other joint issues, observing that muscle weakness is almost universal.
“First, focus on getting strong, then work on fitness. Telling people to walk around the block isn’t effective if they’re too weak to benefit,” he advises.
“Once they’ve developed some muscle strength, they can start building aerobic fitness through activities like cycling or swimming. Walking laps in a pool is a fantastic workout for those needing gentle exercise.”
He adds that challenges like opening a jar or struggling to rise from a chair may indicate weakening muscles that place excessive strain on joints, even before pain sets in.
The benefits of strength training are well-documented. A review in the Annals of Physical and Rehabilitation Medicine concluded that strength training greatly alleviates pain while enhancing function and overall quality of life for those with knee and hip osteoarthritis.
Isaac Selby-Burton, a personal trainer specializing in arthritis coaching, notes that for many, starting exercise can be daunting due to existing pain. He suggests beginning with resistance bands to improve range of motion and focus on muscle groups like the quads—crucial for knee issues.
4. USE ACUPUNCTURISTS
Many individuals find acupuncture effective for managing osteoarthritis pain, as it enables them to perform the strengthening exercises essential for long-term relief.
This traditional Chinese approach involves inserting fine needles at specific body points, purportedly promoting the release of natural pain-relieving substances, improving circulation, and reducing stiffness.
A review in 2025 covering 18 studies with 14,000 participants reported that acupuncture notably decreased pain and improved function in cases of osteoarthritis. While evidence varies, it is growing.
“The impact of osteoarthritis pain on daily life is significant,” explains Dr. Donaldson at Versus Arthritis. “While exercise can greatly help, it isn’t suitable for everyone. Although guidelines from the National Institute for Health and Care Excellence don’t endorse acupuncture for osteoarthritis, many suffering from chronic pain still utilize it. Our survey of complementary treatments indicates that one in two individuals who tried acupuncture reported some level of relief.”
5. USE SUPPLEMENTS THAT WORK
Many arthritis patients are keen on supplements for pain relief, but experts caution that the evidence isn’t robust.
Popular options include turmeric (or curcumin, its active component), glucosamine sulfate (derived from shellfish exoskeletons), and chondroitin.
Dr. Wendy Holden from Arthritis Action points out, “There’s scant evidence that these supplements can help with osteoarthritis.” She explains that while the compounds may have some benefits, supplements often lack sufficient quantities of key ingredients to make a real impact.
Cod liver oil and rosehip are the only two supplements with any supporting evidence. Cod liver oil is rich in omega-3 oils believed to have anti-inflammatory properties, though studies in osteoarthritis have generally failed to yield clear benefits.
Rosehip powder, from the seed pods of a rose bush, shows more promise, with various small studies suggesting modest pain and stiffness reduction, but again, more research is necessary.
6. SPECIALIST BRACES CAN EASE SYMPTOMS
Specialized knee braces may also help alleviate symptoms of osteoarthritis.
A 2017 study involving 63 patients waiting for total knee replacement fitted with an unloading or offloading brace revealed that after eight years, 40 percent of those who consistently wore the brace for two years no longer needed surgery.
The brace, made of lightweight materials, applies a gentle pull to realign the joint while also absorbing some downward pressure to help patients remain active.
Participants in the study wore the brace nearly all the time initially before using it selectively for activities requiring added support. Those who kept it on for longer than six months were half as likely to need surgery compared to those who stopped using it within three months.
The same model, known as the Unloader One and produced by an Icelandic company, has been utilized by TV personality Ant McPartlin, who turned to it after struggling with painkiller addiction following a poorly executed knee surgery.
