With the cold weathering bearing down in Vermont and our heating system still on the fritz, I’m noticing joint pain a lot more. While my natural instinct is to curl up under the covers and hibernate until spring, that’s not possible. In the mean time tensing up from being cold is making everything ache.
While we think of joint pain
as Aunt Ruthie’s rheumatism, it’s actually a common complaint for people of all
ages due to past injuries, over use, aging etc.
Consider the following to
help with joint pain:
Call your provider immediately if you have had an injury, which is accompanied by joint
deformity, can’t use the joint, intense pain and/or sudden swelling
Make an appointment if your joint pain is accompanied by swelling, redness and/or tenderness and
warmth around the joint.
Self care tips when it’s especially painful
• Try over the counter pain
relievers such as ibuprofen (Advil) or naproxen sodium (Aleve)
• Cream containing
capsaicin may be applied to skin over a painful joint to relieve pain. Use
alone or with oral medication
• Apply ice or cold compress
in 15-20 minute intervals a few times each day
• Heating pads, hot tub, a
warm tub or shower will help to relax muscles and increase circulation.
Keep moving:
The right exercise can go a long way to ease ankle, knee, hip or shoulder pain.
Instead of making things worse, exercise relieves stiffness, reduces
depression, and basically acts like a lubricant and a strengthener. However,
it’s important to choose the right activities for you. Talk to your provider
about a referral to a physical or occupational therapist. Many condition
specific groups (e.g. National Parkinson’s Foundation) will have recommended
stretches and some local chapters offer free classes. In addition to
stretching, strength training, consider low impact aerobic exercises such as
walking, cycling or water exercises. Not only will it help your joint pain but
it has the added benefit of improving your mood and helping to control your
weight.
• Make time for working out,
even if its walking/marching in place during your favorite TV show.
• Make movement a part of
your daily routine-walk when you can, use stairs instead of elevators, walk
while you are on the phone, use a bike, park your car farthest from the
entrance of the store, rakes leaves and yes even shovel snow. Check out Take aStand to Better Health, which includes
lots of tips for incorporating movement into your daily routine
• Take your pet on more
walks.
• Form a social walking group
or join one
• If your budget allows,
purchase equipment to exercise at home or join a gym. Keep in mind that a lot
of people purchase exercise equipment but don’t use it and are only too happy
to have you take it off their hands for free, so be sure to check Craig’s List
and other freecycle programs in your community.
• Yoga, Tai Chi and
Qigong can all be helpful forms of exercise
Know your limits: Whether it’s exercise, stretching, cleaning etc., balance rest and
activity. Overdoing can definitely make things worse
Quit Smoking:
Smoking causes stress on connective tissues, which in turn can increase
arthritis pain
Manage Weight
Other modalities to try:
• Massage
• Acupuncture
• Acupressure
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