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Move Freely Again with these 3 Easy Steps
If you suffer from arthritis, you are not alone.
Millions of people manage joint pain every day, often starting with over-the-counter medications. When those no longer help, the pain may progress to the point where surgery such as joint repair or replacement becomes a consideration.
But what if there were a smarter way to manage your arthritis pain before it gets worse?
There is no single approach solution for arthritis pain relief. Instead, it’s a combination of techniques that work best. Think of arthritis management as a journey. And we’re here to guide you with three simple steps to help reduce your pain and improve your daily life.
Step 1: Learn about your arthritis pain
Patient education is one of the most important factors in effective pain management. The more you understand your condition, the better equipped you are to face it.
Learn about:
- Your specific type of arthritis
- Common triggers
- Treatment options and self-care strategies
Exercise is the Key
Step 2: Restore your muscle balance
- Regain proper posture.
Poor posture adds stress to your joints. Years of favoring a painful knee or hip can lead to additional pain in other areas like your back or ankles. Our physical and occupational therapists can evaluate how you sit, stand, and walk—and help you correct postural imbalances that may be causing unnecessary strain - Exercise.
Regular exercise helps strengthens joint-supporting muscles and improves flexibility. Our physical and occupational therapists specialize in arthritis treatment and can suggest appropriate movements that provide a full range of motion. Physical activity also helps blood circulation through the body and around the joints, which help bring oxygen and nutrients to help with the healing process. Also, did you know that losing 10 pounds of excess body weight takes roughly 30 to 60 pounds of pressure off the knee? So talk to one of our therapists to get you moving in the right direction. - Protect your joints.
Sore joints can stop you from doing your daily activities like bathing, dressing, writing and driving. We help you find alternative ways to perform your activities by strategically integrating ‘rest periods’ and avoiding tasks that trigger joint pain and discomfort
Try these at Home
Step 3: Do-it-yourself pain relief
In addition with your custom exercises, there are effective ways to manage pain from the comfort of your home.
- Heat. Warming tissues eases arthritis pain by increasing blood flow to the affected joints. It can help relax tight muscles, eliminate waste products like lactic acid that cause stiffness and soreness.
- Hot bath or Jacuzzi
- Heating pads
- Contrast bath
- Cold therapy. This includes ice pack, cold compression wraps, or ice massage. It works by decreasing the blood flow to the area to decrease swelling, and reducing the pain signals to the brain (making it less painful). After an acute flare-up, for the first 48-72 hours, use ice for up to 15-20 minutes to decrease pain and swelling.
- Rest. Give your joints the break they need. That could mean wearing a brace, elevating a limb, or simply taking time to rest.