Ease the Pain of a Gout Flare-Up With These Doctor-Backed Self-Care Tips
Plus, what a rheumatologist wants you know to about ice to avoid making symptoms worse
The sudden, sharp pain of a gout flare-up can feel like a bolt out of the blue. While gout is notorious for its intense discomfort and unpredictability, a routine of gout self-care can make all the difference in reclaiming your comfort and mobility.
Gout is a type of arthritis caused by the buildup of uric acid in the joints, leading to an intense inflammatory reaction, explains Arizona-based rheumatologist Brittany Panico, DO. It is the most common type of inflammatory arthritis, affecting 1-4% of people worldwide. Gout symptoms include inflammation, redness and intense joint pain and swelling. A flare-up usually lasts between three to 10 days.
While men typically experience sudden and severe pain in the big toe, women may experience gout pain and inflammation differently. Women can have sudden attacks, or it may come on gradually, Dr. Panico says. When women experience high levels of uric acid, it can manifest as pain in our knees, toes, wrists and the ends of our fingers, where we might already have some damage from osteoarthritis.
Woman's World Answers
Who gets gout?
Gout tends to run in families and may be linked to genetics, a study in Nature Reviews Rheumatology suggests. Men are generally more susceptible, with the risk increasing as they age. However, the number of women affected by gout is rising. That’s particularly true after menopause when the protective, anti-inflammatory effects of estrogen diminish, says Dr. Panico.
“As we age, kidney function tends to decline, making it harder for our bodies to filter out uric acid,” Dr. Panico explains. “Over time, uric acid can build up slowly. Once it reaches a certain level in the blood, it can cause a gout flare-up.”
Lifestyle choices such as drinking alcohol (especially beer), consuming sugary drinks, and eating foods and drinks high in purines (compounds that can increase uric acid levels) can all contribute to gout. Foods high in purines include meat (especially organ meat) and shellfish.
Health conditions like being overweight, having metabolic syndrome, chronic kidney disease or high blood pressure also increase the risk. Some medications, such as diuretics and low-dose aspirin, are also factors.
The 5 best gout self-care strategies
In addition to following a healthy diet and striving to maintain a healthy weight, people with gout can rely on these smart self-care tips to minimize flare-ups.
1. Know your gout triggers
To manage gout pain and prevent future flare-ups, know and avoid your personal triggers.
“Common triggers are foods high in purines, including shellfish like shrimp, red meat, processed lunch meats, high fructose corn syrup and beer,” Dr. Panico says. “Avoiding these foods can greatly reduce your risk of flare-ups.”
2. Drink lots of water for gout self-care
Staying hydrated is vital, as it helps flush uric acid out of your system. “Proper hydration can make a big difference in preventing urate crystals from forming,” she says. She stresses that water is best. Aim for approximately 12 cups of water a day as a baseline, Dr. Panico adds.
3. Ice with caution
Using ice is another popular self-care method for treating gout, but just be mindful to do it in moderation. While it may help temporarily relieve pain, sometimes, it may worsen a gout attack.
“Gout crystals form when the body temperature drops, which often happens in the toes at night,” Dr. Panico explains. “Icing a flare-up might cause more crystals to form because of the temperature decrease. It feels better because it numbs the pain, but it doesn’t change the course of the flare.”
4. Use OTC pain relievers for gout self-care
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, aspirin and naproxen, as well as acetaminophen (Tylenol), are commonly used to alleviate painful joint discomfort and reduce gout inflammation.
You can also apply topical treatments like Voltaren gel directly on the inflamed area, a study in the Journal of Pain Research suggests. “It decreases localized inflammation in the same way as oral NSAIDs,” she explains. One to try: Voltaren Arthritis Pain Relief Gel.
5. Give yourself permission to relax
Rest and recovery are crucial during a flare-up. “Anybody who has gout understands that the last thing on most people’s mind during a flare-up is exercise, but a lot of people struggle with resting,” Dr. Panico says. “But give your body time to heal so you don’t increase injury to the swollen area.”
For more ways to ease common aches and pains:
When Sciatica Pain Strikes, These Simple Self-Care Tips Provide Fast Relief
These 5 Stretches for Shoulder Pain Loosen Stiff Joints and Restore Your Range of Motion
What Causes Mid Back Pain + the Easy Shoulder Squeeze That Makes It Go Away
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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