Self-Care for Gout: 5 Simple Ways to Prevent Pain Flares

Arthritis is painful and relentless. Unfortunately, it’s also incurable. 

Now for the good news: You can do a lot to ease your arthritis symptoms and get back to doing the things you love.  

Dr. Dan Preece, Dr. Darren Groberg, and Dr. Christian Smith, board-certified podiatrists at Dan Preece, DPM & Darren Groberg, DPM, a branch of Utah Musculoskeletal Specialists in Salt Lake City, can help you do just that. 

With May being Arthritis Awareness Month, we’re shedding light on one of the hundreds of arthritis types: gout, the build-up of crystalized uric acid that usually settles in the big toe joint. Here are some practical self-care strategies to minimize gout symptoms and prevent flares.

1. Stay hydrated to reduce uric acid

Good hydration isn’t just beneficial for your overall health; it helps you manage your gout symptoms. Water helps your kidneys eliminate uric acid.

Shoot for drinking 8-12 cups of water daily, and include other hydrating fluids like herbal teas or clear broths.

Also, avoid dehydrating beverages such as alcohol and sugary sodas, which increase uric acid levels and might worsen your condition.

2. Follow a gout-friendly diet

Reducing purines, a natural chemical in certain foods, can decrease flare-ups. High-purine foods increase uric acid levels, which may crystallize and inflame your joints.

• Limit high-purine foods: organ meats, red meats, sardines, and shellfish
• Opt for plant-based proteins: beans, lentils, and tofu 
• Eat cherries and vitamin C-rich foods: cherries and vitamin C help lower uric acid levels
• Drink water or unsweetened beverages 

We can help you put together a personalized diet plan to prevent gout attacks.

3. Maintain a healthy weight, and stay active

Being overweight can trigger gout flares. Extra pounds strain your joints and lead to higher uric acid levels in your body. While crash diets can sometimes trigger attacks, sustainable weight loss through a combination of diet and exercise is ideal. Try:

• Gentle exercises such as swimming or walking 
• Yoga or stretching routines for better joint mobility
• Long-term weight management with gradual lifestyle adjustments

If you don’t know where to start, we can recommend exercises tailored to your fitness level and condition.

4. Elevate and rest inflamed joints

If you’re in the middle of a gout flare-up, rest and elevate the affected joint to reduce swelling caused by inflammation. Also:

• Place a cloth-covered ice pack on your joint for 15-20 minutes at a time
• Avoid putting excessive weight on the affected joint 
• Use a cane or crutch during severe flares

Take help wherever you can get it during flare-ups — don’t try to power through the pain. 

5. Get professional help

Medicines are often part of a comprehensive gout management plan. Drs. Preece, Groberg, and Smith customize your treatment, which may include:

• Anti-inflammatory medications to reduce swelling and pain during active flares
• Uric acid-lowering drugs to prevent future attacks
• Colchicine for managing and preventing flares

Combining medications with lifestyle changes is your best bet for gout care. 

If gout is disrupting your life, call Dan Preece, DPM & Darren Groberg, DPM, in Salt Lake City, Utah, today, or request an appointment online.