Early onset OA at 35 years old and battling with fibromyalgia at the same time

Hello I'm new and I'm lost.

I was already told I have joint hypermobility syndrome when I was younger but was never offered any support. Fast forward a good 20 years and I'm almost unable to move some days. I was undiagnosed ADHD and ASD which come with lots of stimming behaviours that may have exacerbated areas. As a kid, I was told it was growing pains and the pediatrician was avoided for whatever reason. Fibromyalgia was thrown around and I wasn't convinced so had x-rays on my big right toe and my right knee by pushing until the doctor caved. It's osteoarthritis. Only a bit in my right knee but more in my toe. Waiting on an x-ray to confirm left knee OA. But then it was also confirmed I DO have fibromyalgia, I'm just lucky enough to have both.

I do have a question. When do I know exercise is becoming more damaging for the OA when I'm trying to treat the fibromyalgia? I also don't medicate with pills due to past experiences with addiction and overdoses. Creams and gels don't work. My toe feels like it's breaking every single time I put my foot down to walk. Having ASD also means I don't feel/show pain the same so where I'm saying "I'm in agony" - it just looks like I'm having a great day. I do self medicate but that's a conversation for a different chat board.

Apologies for droning on I just haven't anyone to talk to. No one I know seems to understand or even believe me at times, regardless of x-ray proof!

Thank you for reading :)