3 Tips to Help Reduce Arthritis Pain
Arthritis. It’s a common condition affecting millions of Americans of all ages. You heard that right, people of all ages. While we tend generally think of arthritis as affecting the older populations, it’s not just the over-60 crowd who may feel its effects. Due to genetics and lifestyle, people in their 50s, 40s, and even as young as 30 can begin to feel the effects of arthritic joint degeneration.
Arthritis refers to a range of conditions that involve pain and inflammation in the joints. It is a degenerative condition, which means the symptoms tend to worsen over time. The two most common types of arthritis include osteoarthritis (OA) and rheumatoid arthritis (RA). OA mainly results when wear and tear of cartilage cause bones to rub together, leading to friction, joint surface damage, inflammation, and pain. RA is a systemic condition that triggers symptoms throughout the body. It’s an autoimmune disease and happens when the immune system mistakenly attacks healthy joint tissue.
Just because these conditions are chronic doesn’t mean you need to resign yourself to a lifetime of pain. There are many treatments available depending on your type and stage of arthritis. Doctors can prescribe medication to relieve the pain of arthritis, but they often recommend natural approaches, too.
Here are 3 tips on managing your arthritis pain and stiffness WITHOUT medication.
#1 Use Heat & Cold
Warming tissues eases arthritis pain by increasing blood flow to affected areas, which decreases inflammation, relaxes tight muscles, and eliminates waste products, like lactic acid, that cause stiffness and soreness. Cold decreases blood flow to reduce swelling, slows the transmission of pain signals through nerves and inhibits inflammatory chemicals. Cold therapy is best for pain and swelling after exercise, during a flare, or in the first 48 to 72 hours after an injury. The best type of heat for your joints is moist heat. Standing in a hot steamy shower or soaking in a hot bath are great ways to apply moist heat to your painful joint easily. Paraffin baths can be used for hands and feet, and microwaveable moist heat packs can be used when a shower or bath just isn’t feasible.
#2 Stay Active (even when it’s cold outside)
Physical activity is a simple and effective, drug-free way to relieve arthritis pain. Being physically active can reduce pain and improve function, mood, and quality of life for those with arthritis. While it may seem counterintuitive to move when you’re in pain, physical activity is widely held as the number one factor in keeping arthritis from worsening. Regular physical activity can contribute to improved sleep and support bone health, brain health, and weight control. Physical activity can also reduce your risk of developing other chronic diseases, such as heart disease and diabetes, and help you manage these conditions if you already have them. What do you have to lose by adding movement to your day? The bottom line is: Stay as active as your health allows. Some physical activity is better than none.
#3 Lose a couple of lbs
It’s the proverbial elephant in the room. It can be an uncomfortable topic for both the patient and the clinician. But when it comes to managing arthritic and painful joints, a fact is a fact. Working to attain and then maintain a healthy body weight not only takes the pressure off of painful joints, but has a host of other positive effects on your overall health. Even small amounts of weight loss can make a big difference. How? Research has proven that losing one pound of body weight removes four pounds of pressure on swollen, painful joints. Imagine how happy your joints would be even with a 10-pound weight loss! We recognize that weight loss journeys can be complex for many reasons. Finding a trusted medical professional or nutritionist to guide you is a great way to get a customized plan to start your journey off on the right foot. After proper nutrition, exercise is what your body needs. Starting with 30 minutes a day of moderate-intensity movement is all it takes to make a difference.
Physical Therapy can help!
The bottom line when it comes to managing arthritis without medication is about taking care of your body and staying active. Arthritis doesn’t have to rob you of your lifestyle and hobbies. Let our team of qualified medical professionals help you find a way to reduce pain, get active and stay active. HealthQuest Physical Therapy is dedicated to providing high-quality, individualized care to help you meet YOUR goals.
Schedule a free appointment today!
Don’t wait; call us today to schedule your free consultation to find out how our team can help you get over your arthritis pain.