Knee osteoarthritis, the most common form of osteoarthritis, is a painful and debilitating condition, and is usually felt more severe after physical activity. Symptoms include pain and stiffness, a loss of flexibility, a feeling the bones in the joint are rubbing together, and swelling and tenderness. As symptoms of knee osteoarthritis gradually increase, it becomes hard to live with the constant pain associated with it.

First, and foremost, it is imperative to talk with your doctor about your pain.

According to an increasing number of studies, getting support for pain management can affect patient outcomes in a significant way.

Get the Support You Need

It is important you get the support you need in order to cope with the pain of osteoarthritis. The toll of the pain varies from patient to patient, but typically, osteoarthritis can be hard to treat and become a disability that does not easily respond to treatment, This can be frustrating as it affects the quality of your life.

Coping with pain and keeping it at bay is the first step toward recovery. You can reinforce your own “take charge of pain” attitude by trying some of the following tips and see if any, or all, work for you.

You Are Not Alone

Millions of people across the world deal with osteoarthritis daily.

Check and see if your local hospital offers a support group for pain management, as they can be beneficial and also create a social setting of those who understand your situation. Talk about your feelings, and don’t be afraid to ask for help—moderate to severe pain that occurs over a period of time can cause depression, but if you keep a positive attitude, you can weather any storm.

Keep a Journal

Remember, it is natural to feel frustration when you are in pain.

Try keeping a daily journal that includes an exercise log and a place to log your feelings. This type of journal creates a social and logical document you can refer to.

If you take up bicycling to strengthen the muscles around your knee, you can note the date and time of your ride, how far you went, and where you went in this journal. You can also write about how you felt when you woke up, the severity of pain (mornings can be hard for sufferers of knee osteoarthritis), and what helped alleviate the pain.

Research shows that writing about pain and illness can have tangible, positive effects on healing.

Online Support

Other forms of on-line social media can also help boost your self esteem and foster a sense of community. The plethora of online patient blogs that deal with the subject of osteoarthritis pain can also help. Knowledge about your condition and listening to other people talk about how they cope with pain is a great resource.

One online support group is the Joint Support Arthritis Community from the Arthritis Foundation.

Other Ways to Get Support

Often a weight loss recommendation is one of the first on the list from your doctor. Even a few pounds lost will help take extra weight off the joint. Overall weight loss may have other health benefits as well, such as lowering blood pressure, or managing other diseases like diabetes. There are weight loss clinics your doctor can recommend, or contact your local hospital.

Exercise Groups

Joining an exercise group could give you a sense of community, and if the group is formed through a hospital or physical therapy service, it can offer you the chance to talk and socialize with other people who have to cope with living with chronic pain.

Exercises in a class setting are a great way to be social. Classes like yoga, Tai Chi, and others can help with flexibility and range of motion.

Make sure you talk to your doctor before starting an exercise routine. You don’t want to do too much and worsen the problem.

Physical Therapy

Physical therapy is a common form of treatment. A good physical therapist will work with the patient to help him or her deal with pain and the toll it can take on everyday life by suggesting a simple, daily exercise routine, like riding a bike. Just getting out and pedaling, gradually increasing the mileage and the height of the hills, can strengthen the quadriceps and calf muscles, thereby reducing stress on the joint and diminished pain.

On-going Support

Don’t be afraid to ask for help—many supermarkets or food co-ops have people who will help with carry groceries, and you can get relatives to help around the house with other chores.