If you or someone around you is suffering from arthritis, you are already familiar with the repercussions it can have on the daily lives of people.
The term arthritis means ”joint inflammation”. It refers to the group of conditions that affect the joints. It is a common condition that causes swelling and pain in the joints. A joint is nothing but the junction where two bones connect.
Arthritis can occur in men, women, and children of all age groups. Arthritis can be of different kinds; while it primarily affects joints, it can also occur in organs like your heart, eyes, and skin. The symptoms can range from mild to severe1,2.
An early diagnosis can help you start the treatment early, which will help you prevent the condition from worsening or causing permanent joint damage. In addition, there are plenty of home remedies that you can use to manage your symptoms and live a less painful life. Some of the remedies are discussed below.
There are different types of arthritis, and for most of them, the causes are not fully known. You might develop arthritis if you
The symptoms of arthritis vary with the type of arthritis. However, there are some symptoms come to any arthritis. Common symptoms of arthritis are:
You can use these home remedies to manage and relieve the symptoms of arthritis. Some of the herbs mentioned below can be used as homemade remedies for arthritis.
Turmeric or haldi is a household remedy used for many health conditions in the country. It is an effective remedy to reduce the swelling of the joints due to its potent anti-inflammatory activity. Curcumin is the active component responsible for its anti-inflammatory activity. Turmeric is also an effective pain-relieving remedy. It is one of the most recommended remedies to relieve rheumatoid arthritis3. You can simply add a pinch of turmeric in your dishes. For example, it can be added to soups, vegetables, lentils, and other food preparations. Typically, it is used in most dishes in almost every Indian household.
Ginger is an effective ayurvedic medicine used for thousands of years for many ailments. It is also frequently used in other traditional systems of medicine. It helps by reducing swelling and providing pain relief. You can use ginger in various soups, salads, and sauces3. Ginger has active compounds like gingerol and shogaol, responsible for the anti-inflammatory benefits4.
Aloe vera which is available as many forms for intake also has very high anti inflammatory properties. Reasearch7 shows that daily intake of aloevera orally either as juice or leaves reduces the pain in long-term.
Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)
Boswellia is a herbal medicine used since thousands of years in Ayurveda for arthritis. Boswellia might help relieve swelling and pain of arthritis because of its active compound called Boswellic acid3. Boswellia is available in the form of topical creams and tablets. You must consult your healthcare provider before starting with any such health supplements.
Ashwagandha, also known as Indian ginseng in English, is a potent medicinal herb with many health benefits. To relieve arthritis, mix equal amounts of ashwagandha powder, sesame, and kapikachu seeds. Mix it thoroughly. You can take this mixture with warm milk can help relieve problems like arthritis. It helps relieve tiredness and fatigue in people with arthritis because of its rejuvenating property5.
Alsi or linseed seeds can be used to ease arthritis. To use alsi seeds, soak them in buttermilk. Let them rest through the night. You can make a paste using the soaked seeds the next day. Apply this paste over the joints. Applying this paste regularly can help relieve joint pain5.
Guduchi or Indian Tinospora has numerous health benefits in conditions like diabetes, fever, and stomach illnesses. It is also a beneficial remedy for arthritis. You can drink guduchi juice regularly to relieve symptoms of arthritis5. The anti-inflammatory benefits of guduchi help reduce the swelling in the joints.
Masha or black grams offer many health benefits. You can make a paste using black gram powder and sesame oil. Mix these ingredients to make a fine paste. The paste can be applied to the joints to relieve the pain and inflammation that accompanies arthritis. It is a valuable remedy for both osteoarthritis and rheumatoid arthritis5.
Eating healthy will help you maintain the right weight for your age and height and reduce unnecessary pressure on your joints. Less pressure can relieve some pain associated with arthritis5. You can follow a healthy diet plan by involving the following in your diet practice
Avoid the following in your diet
One of the most effective ways to manage arthritis is regular exercise. It is important to find the exercise that works best for you, one which you enjoy doing, so that you regular with it. The type of arthritis can help you find suitable physical activity. Regular exercise can help you by
When you start any exercise program, you might experience some pain. Some amount of pain is normal. However, if you are experiencing pain lasting for more than two hours, you need to consult your physiotherapist or doctor before continuing with further exercise5.
For osteoarthritis, it is recommended to maintain an ideal weight, avoid overusing joints that are damaged and follow a specific plan of exercise that strengthens the muscles supporting the joint to prevent its progression.
Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology
You must consult with your doctor if you experience joint pain and stiffness for no apparent reason, which lasts for more than a few days and results in swelling, stiffness, and warmth at the joints. If you contact your healthcare provider on the first onset of symptoms, you can prevent the condition from worsening and prevent long-term damage6.
Also Read: Natural Home Remedies For Neck Pain
Arthritis is a severe yet common condition that can present with severe or mild symptoms. It can affect all age groups but is typically seen in the elderly. Arthritis has many types and different symptoms depending on the variant. If you or someone around you suffering from arthritis, you are aware of the loss of quality of life. However, it is possible to make some lifestyle changes and live a comfortable life. You can use herbs like Turmeric, Ginger, Ashwagandha, Guduchi, Alsi, and Boswellia to manage the symptoms of arthritis at home. In addition, exercise and diet changes can help you improve your quality of life.
Also Read: Doctor-Approved Home Remedies For Vertigo
Natural remedies for arthritis are turmeric, ginger, boswellia, ashwagandha, alsi, masha (black gram), and guduchi. You can use these herbs at home to relieve the symptoms of arthritis3,5.
Home treatments for arthritis are exercising regularly under the guidance of a physiotherapist, losing weight if you are overweight and making suitable diet changes to maintain your height-appropriate weight. You can also use herbs like turmeric, ginger, and ashwagandha in your diet to help with arthritis3,5.
Complications of arthritis include reduced quality of life due to pain and immobility, leading to fatigue, anxiety, and depression. Some types of arthritis can increase your risk of developing heart diseases, lung diseases, and diabetes. The loss of physical activity due to arthritis may lead to social isolation, dependence, and loss of function6.
You can reduce the risk of developing arthritis if you
Do regular, low impact exercise
Reduce joint injuries
Maintain a healthy body weight
Avoid tobacco and tobacco-related products1
Running may be difficult for people with arthritis. You can try brisk walking instead. You can consult your doctor before starting with any exercise; they will be able to suggest an exercise that works best for you6.
There are many risk factors that increase the chances of arthritis, which are
Age: Older people are more prone to arthritis.
Weight: Obesity can put stress on your joints.
Lifestyle: Lack of exercising and smoking increase the risk of arthritis.
Sex: Women are more prone to arthritis than men1.
1. Cleveland Clinic. Arthritis: Symptoms, Causes, Types & Treatment [Internet]. [cited 2022 Jun 2]. Available from: https://my.clevelandclinic.org/health/diseases/12061-arthritis
2. National Institute of Arthritis and Musculoskeletal and Skin Disease. What is Arthritis & What Causes it? [Internet]. [cited 2022 Jun 2]. Available from: https://www.niams.nih.gov/health-topics/arthritis
3. Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. International Journal of Preventive Medicine [Internet]. 2013 [cited 2022 Jun 10];4(Suppl 1):S36. Available from: https://pubmed.ncbi.nlm.nih.gov/23717767/
4. Ayush Division. Ayurveda offering Herbal healing. Available from: https://esic.gov.in/attachments/publicationfile/7d11b02e5abb4717d53b4ce05efabd21.pdf
5. Patgiri B, Umretia BL, Vaishnav PU, Prajapati PK, Shukla VJ, Ravishankar B. Anti-inflammatory activity of Guduchi Ghana (aqueous extract of Tinospora Cordifolia Miers.). Ayu [Internet]. 2014 [cited 2022 Jun 10];35(1):108. Available from: https://pubmed.ncbi.nlm.nih.gov/25364210/
6. Healthdirect. Arthritis – causes, symptoms, and treatment. [Internet]. [cited 2022 Jun 2]. Available from: https://www.healthdirect.gov.au/arthritis
7. Hekmatpou D, Mehrabi F, Rahzani K, Aminiyan A. The Effect of Aloe Vera Clinical Trials on Prevention and Healing of Skin Wound: A Systematic Review. Iran J Med Sci. 2019 Jan;44(1):1-9. PMID: 30666070; PMCID: PMC6330525. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6330525/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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High heels are often associated with style, confidence, and elegance, and many women choose heels to complete their look. While wearing heels occasionally may not cause significant harm, frequent or prolonged use can gradually affect different parts of the body, starting from the feet and moving upward.
Over time, the altered posture and uneven weight distribution caused by high heels can place extra strain on joints, muscles, and tendons. Understanding how heels influence the body can help you make more informed footwear choices.
The feet bear the entire weight of our body and their joints and ligaments are prone to wear and tear. High heels can add pressure to the feet by altering the way of walking, shifting the weight forwards and causing strain on the ball of the feet and increasing risk of injuries. They can cause severe discomfort and pain in the heels, toes, arch and soul of the feet1. Moreover, it is found that continuous wearing can lead to deformities in the feet such as hallux valgus (deviation of the big toe towards other toes)2.
The ankle joint is greatly affected by high heels. High heels can cause shortening of calf muscles and stiffening of Achilles tendon (the tendon in the ankle that connects the calf muscle and heel bone) with regular usage3. This can affect natural movement and causes pain when regular footwear is worn. Constant pressure on the tendon can strain the tendon, causing inflammation and increasing the risk of injuries. Moreover, the continuous strain on the ankles, makes them more susceptible to arthritis4,5.
High heels can have a significant impact on the knees causing pain and discomfort along with changes in walking pattern. Walking with high heels can lead to excessive pressure and wearing of knee cartilage (the cushioning in our joints) and reduction in the inner joint space of knees. The change in knee alignment and increased strain on the knee joint with continuous use of heels can cause pain, stiffness, and increase the risk of knee osteoarthritis6.
High heels can cause constant strain on hip muscles leaving them in a contracted state causing pain and altered posture. Due to the changed walking patterns with heels, the range of motion at hip joint is reduced, causing a change in posture with forward shifting of pelvic bone. Constant use can lead to weakening of hip muscles causing discomfort and may affect balance7.
Heels can limit the natural motion of our feet, shifting the center of gravity forwards thereby causing postural changes for compensation that can lead to spinal discomfort. Wearing high heels may also compress the vertebrae, strain the back muscles, and lead to back pain8.
Discomfort caused by high heels tends to develop gradually, which is why many people overlook early warning signs. Mild pain or stiffness after wearing heels is often dismissed as normal especially when it subsides after rest. Women may at times bear the discomfort as a price for the aesthetic appeal they offer1. Over time however, repeated stress on the feet and joints can lead to persistent issues.
Another reason heel-related problems go unnoticed is that symptoms may not appear immediately while wearing the shoes. Pain, tightness, or numbness often become more noticeable after the heels are removed or when other footwear are worn, making it harder to link the discomfort directly to footwear. In addition, many people adapt their walking style subconsciously to stay balanced in heels, masking strain until it begins to interfere with daily activities.
Because these changes happen slowly, individuals may continue wearing heels despite ongoing stress on muscles, tendons, and joints, increasing the risk of long-term discomfort or injury.
Occasional discomfort after wearing high heels may be common, but persistent or worsening symptoms are not normal and should not be ignored. Continuing to wear heels despite ongoing pain can increase the risk of long-term foot and joint problems.
You should consider stopping heel use and seeking medical advice if you experience:
If these symptoms continue even after reducing heel use, it is advisable to consult an orthopaedic specialist or podiatrist. Early evaluation can help identify underlying issues such as tendon tightness, joint stress, or nerve involvement and prevent further complications.
Wearing heels for extended periods places sustained pressure on the feet and joints. Taking breaks or switching to supportive footwear during the day allows muscles and tendons to relax and recover, reducing cumulative strain.
Heels with a wider base, cushioned insoles, and proper arch support offer better stability and distribute weight more evenly. Such designs can help reduce pressure on the forefoot and improve overall balance while walking. A heel height of about 3.5-4.5cm is generally considered appropriate to wear9.
Ill-fitting heels or narrow toe boxes can compress the toes and surrounding nerves. Selecting shoes that fit well and allow adequate toe movement can help minimise discomfort, numbness, and pressure-related pain.
Gentle stretching of the calves, ankles, and feet after wearing heels can relieve muscle tightness and improve flexibility. Regular stretching may also reduce stiffness when transitioning back to flat footwear.
Avoid wearing heels every day and alternate with comfortable shoes on consecutive days whenever possible. Rotating between heels and comfortable, supportive shoes helps distribute stress across different muscle groups and reduces overuse injuries.
Uneven or slippery surfaces can increase strain and affect balance while wearing heels. Choosing stable ground and slowing down while walking can help reduce the risk of falls and joint stress.
Also Read: Sprained Ankle: What Is It, Causes, Symptoms & More
While high heels can be a part of your wardrobe, wearing them daily may increase the risk of foot, joint, and back problems over time. Choosing supportive footwear for routine use and limiting heels to occasional wear can help reduce strain on the body and support long-term musculoskeletal health.
From a health perspective, a low heel height of about 2–4 cm (1–1.5 inches) is generally considered the safest. This height provides slight elevation without significantly altering posture or placing excessive stress on the feet, ankles, and spine. Extremely flat footwear and very high heels can both disrupt natural foot mechanics, so moderate elevation with good arch support is usually the most comfortable option for everyday wear.
Wearing heels does not permanently change body shape, but frequent use can influence posture and muscle balance over time. High heels push the pelvis forward, tighten the calf muscles, and increase the curve of the lower back. With prolonged and regular wear, these changes may affect walking patterns and muscle flexibility, although most effects are reversible when heel use is reduced.
High heels are often discouraged because they shift body weight forward, placing increased pressure on the forefoot and altering natural alignment. This can strain the ankles, knees, hips, and lower back. Long-term or daily use may increase the risk of foot pain, joint stress, tendon tightness, and posture-related discomfort, particularly in individuals with existing musculoskeletal issues.
After knee replacement surgery, wearing high heels is usually not recommended, especially in the early recovery phase. Heels can place extra stress on the knee joint and affect balance, increasing the risk of strain or injury. If heel use is considered later on, it should be limited to low, stable heels and only after clearance from an orthopaedic specialist or physiotherapist.
Pregnant women are generally advised to avoid wearing high heels. During pregnancy, changes in body weight, posture, and balance increase the risk of falls. Heels can further strain the lower back and feet, which are already under added stress. Comfortable, supportive footwear with a low heel and good grip is usually a safer choice throughout pregnancy.
Heels with a wider base, such as block heels or wedges, generally offer better stability than narrow stilettos. Shoes with cushioning, arch support, and ankle straps can also reduce strain. However, no heel is entirely risk-free if worn for long durations.
Yes, narrow or high heels can compress nerves in the forefoot due to increased pressure and restricted toe space. This may lead to symptoms such as tingling, numbness, or burning sensations, particularly after prolonged standing or walking.
Yes, discomfort due conditions such as flat feet, plantar fasciitis, or arthritis may worsen with continued heel use. Elevated heels can increase pressure on sensitive areas and aggravate pain, making supportive footwear a better option for individuals with known foot problems.
Occasional heel use is unlikely to cause lasting harm in individuals without existing foot or joint issues. Problems are more commonly associated with daily or prolonged wear. Allowing adequate recovery time between wearing heels helps reduce stress on muscles and joints.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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