Five Tips to Easing Arthritic Joint Pain
According to the CDC, approximately 1 in 4 American adults have been diagnosed with arthritis. That’s over 58 million people living with arthritis in the US today! A diagnosis of arthritis can encompass various forms of the disease including osteoarthritis, rheumatoid arthritis, and psoriatic arthritis with all resulting in pain and inflammation of the joints.
Although joint replacement is the only true way to cure arthritis, there are many modifiable factors that can help reduce arthritic-related joint pain, improve mobility and optimize quality of life. Read on for five tips to ease your joint pain today!
Stay active
Exercise is everything when it comes to both preventing and managing arthritis. In fact, the prevalence of arthritis is highest in individuals who report no weekly exercise therefore getting active and staying active is essential to stave off arthritis-related pain.
When arthritic symptoms are already present, movement works to reduce pain and stiffness, promote joint circulation, improve joint mobility, increase strength and endurance, and even enhance mood. Exercise should focus on activities that encourage range of motion, flexibility, and strength of the joints involved and surrounding musculature. Progressive resistive exercise can be extremely beneficial in strengthening nearby muscles and supporting and offloading the affected joint. Low-impact exercise such as walking, swimming, water aerobics, and stationary biking can also be beneficial for mobility and endurance gains while facilitating improved cardiovascular health. No matter what the form of exercise, know your limits, listen to your body, and always focus on proper form and optimal posture to keep you safe and healthy for years to come.
Maintain a healthy diet
Often overlooked in arthritis management is the importance of a healthy diet. A balanced diet, including lean protein, vegetables, fruits, and healthy grains can reduce body weight and inflammation and maximize overall health. As arthritis involves inflammation of the joints, staying away from processed foods and sugary drinks is imperative to managing inflammation levels in the body. Adipose tissue, also known as fat, is also a trigger for inflammation in the body. The less adipose in the body, the better able you will be to manage systemic inflammation from the inside out.
Manage your weight
Weight management is also key to managing arthritic-related symptoms and pain. Although pain can limit overall mobility, incorporating low-impact exercise along with a well-balanced diet can have a significant impact on weight control and associated symptoms. Recent studies have found that for every 1 pound of body weight lost, stress is reduced on the knee joints by 4 pounds. That means a 10-pound weight loss can result in 40 pounds of reduced joint stress! Decreasing body weight on the joints will not only reduce current joint pressures but can also slow the progression of the disease into the future. Small changes, big impact.
Use modalities as needed
On the days when it seems that nothing else helps, use modalities to help distract the brain away from pain, and promote relaxation and stress reduction. While modalities won’t cure the actual joint damage that comes with arthritis, they can go a long way in helping manage arthritic pain and reducing associated tension and swelling.
Massage- When arthritis reduces overall mobility, proximal muscles can shorten and stiffen resulting in increased muscular tension. Massage can help alleviate this tension, promoting local blood flow to the joint, and facilitating overall relaxation.
Heat and cold therapies- Both hot and cold modalities can be useful for promoting pain relief with heat contributing to muscle relaxation and ice reducing local inflammation. Particularly with morning stiffness, hot pad application, paraffin wax immersion, or a hot shower can all be extremely beneficial in promoting local blood flow and reducing joint stiffness and pain.
Acupuncture- Acupuncture involves the insertion of thin needles into various points of the body to promote the release of endorphins within the body. Endorphins are known as the body’s “natural painkillers” and can provide a great option for alternative arthritic pain management.
Stay positive!
Our final tip- stay positive! Mindset is everything especially when you’re living with chronic pain. It is not surprising that pain can negatively affect your mood but choosing to focus on positive and optimistic thoughts can greatly impact your pain perception, and improve your quality of life. Consider incorporating one of the following mind-body techniques to help refocus your outlook:
Do things you enjoy! Take up a hobby, spend more time with family or engage in a community group. Keeping your mind and body occupied will help your brain focus on things other than your pain and enhance your ability to cope with pain.
Relax- Meditate, incorporate deep breathing techniques, listen to a podcast, or spend a little extra time in nature. True relaxation can reduce the stress hormone cortisol in the body, decrease muscle tension, and improve your pain experience.
Seek out expert help- if you need additional support, don’t be afraid to speak to a therapist or physician. By breaking cycles of harmful thoughts or actions and employing better strategies to manage negative thinking, you can make a significant impact on pain perception and the pain experience.
The bottom line, arthritis can hurt, but simple changes can help. If you or someone you know is struggling with arthritis and looking to begin an exercise journey, give us a call and set up a consultation with one of our exercise specialists today!
