Arthritis affects millions of people around the world – it's the leading cause of joint pain and lifestyle changes, and it can take many forms in different age groups. The fight may seem difficult, but there are several things you can do to better manage the discomfort.
Keep your joints moving
One of the best things you can do to relieve sore joints is to move. You need to be careful with your exercises, but gentle stretching works the sore spots and can reduce inflammation. Low-impact exercises, such as knee raises or ankle circles, get the blood flowing without excessive effort.
Exercise regularly
Daily exercise is just as important as stretching. Talk to your doctor about appropriate programs; The main thing is to maintain a regular training program without overdoing it. The last thing you need is extra pain or discomfort.
Maintain a balanced diet
A healthy diet is the cornerstone of overall health, and fruits and vegetables can be the key to pain relief. Studies show that nuts and seeds, fatty fish like salmon, and omega-3 fatty acids help relieve arthritis pain. Don't forget leafy greens like broccoli or spinach either!
Try hot and cold therapy
Doctors often recommend hot and cold therapy for joint pain, so you can always consult your doctor to find out if it's the right solution. Patients should usually alternate between heating pads for 20 to 30 minutes and cold compresses for 10 to 20 minutes. You can also take warm baths or use paraffin.
Practice yoga
Yoga is a great, low-impact exercise that almost anyone can enjoy. It is especially beneficial for arthritic joints, as it keeps them moving without high intensity. Programs may vary, but chair yoga poses and breathing exercises can reduce pain significantly. Regular exercise can also improve mobility and flexibility.
Reduce your alcohol consumption
It's always best to consult your doctor about alcohol consumption – inflamed joints or gout sufferers may experience exacerbated symptoms if consumed excessively. While a drink isn't the end of the world, it's best not to play with fire; Limit your consumption to avoid any problems.
Get a massage
Massages are already relaxing, but they can be a real blessing for arthritic joints. Massage therapy often reduces swelling and pain, whether it is done at home or by a paid professional. While self-massages offer immediate relief, Swedish or hot stone massages can have long-lasting effects.
Consider an orthopedic device
Your doctor may recommend a splint for mild to moderate joint pain. This brace will not suppress symptoms, but it will relieve tenderness, swelling, and instability. It is always worth asking your doctor if this brace is right for you. Some patients swear by it, but others may not find it very useful.
Quit smoking
Smoking wreaks havoc on our bodies, especially our joints, and studies show that smokers have a higher risk of rheumatoid arthritis and osteoarthritis. While it's easier said than done, it may be time to quit smoking and give your joints the much-needed relief.
Make changes to your home
Better lighting and secure mats can give you the protection you need; You shouldn't have to worry about tripping over loose fabrics or falling down stairs. Bars in the bathroom can also alleviate stress, allowing you to move without worsening the condition of your joints.
Of course, arthritis management isn't just about home remedies – it's just as important to know what not to do. Let's see it together!
Stay still
Sometimes it feels like the only way to get relief is to stand still. However, immobility often worsens symptoms. Frequent, low-impact movements work the joints and improve movement, which relieves pain in the long run.
Overdoing it
On the other hand, don't overdo household chores or exercise. There is a happy medium between too much and too little. Ask your doctor which routine is best for you. While gentle movements are beneficial, excessive workouts worsen inflammation.
Avoid the doctor
No one likes going to the doctor, especially when you anticipate bad news, but your doctor is there to help you overcome arthritis pain. Talk to your doctor about the most effective medications and exercises. They will also monitor your symptoms and adjust your plans accordingly.
Being negative all the time
Positivity plays a role in pain management. Try not to dramatize joint pain and fall into the trap of negativity. When you focus on worst-case scenarios, you risk exacerbating your symptoms. Instead, take the time to gently massage your joints or distract yourself by doing something you enjoy.
Consuming foods that cause inflammation
Arthritis involves a change in diet, and that probably includes your favorite foods. Too much red meat, dairy or fried foods already causes enough damage without joint pain being added to it. You probably won't have to give them up all at once, but you'll definitely need to reduce your consumption.
Ignore medications
Not everyone likes to take medication; Some people rely on natural remedies or choose to exhaust other options. However, you shouldn't turn your back on medication completely. If the pain becomes unbearable, talk to your doctor about medication to see what they can prescribe.
Practice all sports
While simple exercises can alleviate symptoms, sports like running or tennis can actually make the situation worse. Your ideal program should allow for a full range of motion, without too many reps or standing. Physiotherapists can always help you set up the best routine.
Neglecting your posture
Pay attention to your posture throughout the day. Good posture isn't just about sitting at a desk, it involves a good range of motion when you're walking or even when bending over.
Neglecting your mental health
Chronic pain impacts every aspect of your life, from your livelihood to your mood. It's natural to feel frustrated, but it's hard to ask for help. Try to keep the door open for group therapy or one-on-one sessions if the pain or stress is out of control. Your mental health deserves as much attention as your body.
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