Arthritis is a widespread chronic health condition that affects over 53 million adults in the U.S. alone, according to the Arthritis Foundation. It is not a single disease but an umbrella term encompassing more than 100 different types of arthritis and related diseases. Despite its prevalence, arthritis is often shrouded in myths and misconceptions, leading to confusion about its causes, treatments, and management strategies. To help you better understand and manage this common condition, let's debunk some of the most common myths and provide evidence-based insights.

Myth 1: Arthritis Only Affects Older Adults

While arthritis may seem more common in the older population, it is not limited to a specific age group and can affect people of any age. According to the Centers for Disease Control and Prevention (CDC), nearly half of adults living with arthritis are under the age of 65. While osteoarthritis is more common in older adults due to joint wear and tear, arthritis does not discriminate by age. Conditions like rheumatoid arthritis, juvenile idiopathic arthritis, and psoriatic arthritis can develop in younger adults and even children. The truth is that genetics, infections, injuries, and lifestyle habits can increase your odds regardless of age.

Myth 2: Cracking Your Knuckles Causes Arthritis

You’ve likely been warned that cracking your knuckles can lead to arthritis. However, this pervasive myth likely stems from the popping sound, which some may interpret as damaging to the joints. While there isn’t extensive research on the subject, a handful of studies have shown no link between knuckle cracking and arthritis development. Instead, the sound is believed to come from the release of gas bubbles in the synovial fluid that cushions the joints—not from bones grinding together. While knuckle cracking may annoy those around you, it isn’t harmful to your joints and won’t lead to arthritis.

Myth 3: Exercise Makes Arthritis Worse

For those living with arthritis, the fear of worsening joint pain or damage often discourages physical activity. However, staying sedentary can actually add to arthritis symptoms over time. In fact, research suggests that exercise can be beneficial, as it strengthens the muscles surrounding the joints, improves flexibility, and reduces inflammation. It may also prevent cartilage breakdown and reduce joint pain and stiffness. Physical activity is so effective that the Arthritis Foundation says it’s one of the best ways to decrease osteoarthritis-related pain and improve range of motion. Low-impact exercises like walking, cycling, or elliptical machines may all be helpful. However, if you have arthritis, speak with your doctor or physical therapist before starting any exercise program. They can help you determine the best type of physical activity for your unique needs.

Myth 4: All Types of Arthritis Are the Same

Arthritis is often treated as a singular condition. Yet, as noted above, it’s an umbrella term for scores of disorders affecting the joints. The two most common types—osteoarthritis and rheumatoid arthritis—have distinct causes and treatment options. Osteoarthritis is the most common type of arthritis, characterized by a progressive breakdown in the tissues of the joint over time. While its exact cause is unknown, it can damage cartilage, tendons, ligaments, bone, and more. Rheumatoid arthritis, by comparison, is an autoimmune disorder where the immune system mistakenly attacks the joints. This can cause inflammation and joint damage, which can lead to pain, stiffness, and swelling. If you are experiencing joint pain, reach out to your health care provider for a proper diagnosis. Understanding the causes and treatments for your specific type of arthritis is essential for better arthritis management.

Myth 5: There’s Nothing You Can Do About Arthritis

While arthritis is a chronic condition with no cure, there are many strategies to help manage symptoms and improve your quality of life, including dietary changes. “Diet can impact arthritis symptoms, and focusing on anti-inflammatory foods, such as seafood, fruits, and vegetables, and even certain supplements, may improve symptoms,” says Sarah Schlichter, M.P.H., RDN, a registered dietitian and owner of Bucket List Tummy. While there is no single diet designed to ease arthritis symptoms, the Mediterranean diet shows promise. That’s because it’s filled with anti-inflammatory foods like fatty fish, fruits, vegetables, nuts, and seeds. Research reveals it may be particularly beneficial for rheumatoid arthritis.

Strategies to Manage Arthritis

If you’re living with arthritis, here are some evidence-based strategies that may reduce pain so you can live your life to the fullest:

Stay Active

Incorporate low-impact exercises like swimming, biking, or walking into your daily routine to improve joint health and mobility. These activities can help strengthen the muscles surrounding the joints, improve flexibility, and reduce inflammation.

Eat an Anti-Inflammatory Diet

Fill your plate with inflammation-fighting whole foods like fruits, vegetables, nuts, seeds, whole grains, legumes, and fatty fish. This 30-Day Anti-Inflammatory Meal Plan is a great place to get started. These foods are rich in antioxidants and anti-inflammatory compounds that can help reduce joint pain and stiffness.

Maintain a Healthy Weight

Excess body weight puts pressure on your joints, which can add to wear and tear over time. Weight management can help relieve this pressure and the pain that comes with it. Aim for a balanced diet and regular physical activity to maintain a healthy weight.

Manage Stress

Living with a chronic health condition like arthritis can be stressful. The link is so powerful that studies have found that people with rheumatoid arthritis often experience an uptick in symptoms when they’re under stress. Incorporating science-backed stress management techniques like mindfulness, meditation, and therapy may help calm your mind and possibly your symptoms.

Arthritis is a complex condition shrouded in myths and misconceptions. However, understanding its causes and treatment strategies can help you take proactive steps to manage symptoms, support joint health, and improve your quality of life. Whether through exercise, diet, or medical treatments, there are many options that can reduce your discomfort and help you get back to living your life. If you’re experiencing joint pain, don’t brush it aside. Speak to your doctor. The sooner you take action, the better you’ll feel!