Ask a physiotherapist to show you exercises that will specifically benefit your condition. Only after
focusing on actions that build muscles should you add aerobics. Low impact aerobic exercises (Swimming, cycling, walking) simulate blood flow and ease stress on your joints by keeping your weight down. They also boost your mood. Working up sweat can even make you less sensitive to pain. In time, tack on stretching and range-of-motion exercises, such as yoga, and tai chi, to enhance flexibility and your sense of emotional control over the pain.
You may be amazed at the strides you can make with exercise. An intriguing 2002 study found that knee OA sufferers who regularly lifted weights or exercised aerobically were much more likely to dress, bathe and move from a bed to a chair independently than if they simply got information on disease management. That said, while exercise is crucial, so is giving your joints a rest. Listen to your body. A little soreness the day after working out is normal, but if the pain keeps nagging you, ease up a bit.
Ask your doctor about joint protectors (splints, braces, neck collars, crutches, walking sticks), which can support a tender area and are especially good for lightening the strain on lower body joints.
Check out physio or occupationall therapy catalogues for supplies. For hand arthritis, special grip devices make opening jars easiers. Foam pads attached to handles on garden and household tools also help. If the pain is in your knee or hip, consult a podiatrist and try footwear outfitted with a shock-absorbing soles or wedge-shaped inner soles. By distributing your weight evenly and correcting for improper alignment, such simple aids can make a big difference. For knee problems, try in-shoe heel wedges to lessen the lateral thrust on the joint; these enable many to postpone joint; these enable many to postpone joint replacement surgery. Knee support with taping or a Velcro brace also helps.
For rapid relief from pain or stiffness without drugs, try not and cold treatments. If there's no acute inflammation, apply warm compresses and heat lamps, or take hot showers or baths to ease stiffness. Hot wax or paraffin treatment kits do wonders for arthritic hands. when your joint are inflamed however, ice is the way to go. A commercial cold pack or bag of frozen peas placed on the joint really works. You might want to alternate between hot and cold. Either way, 20 minutes will do it. (and sooner if your skin gets very red); avoid direct skin contact by using a towel or other buffer.
Excess weight adds stress to your weight-bearing joint (knees, hips, feet). So try to drop any extra kilos you may have gained over the years by dieting and exercise. A healthy diet also perks you up--chronic pain can wear out even the hardiest souls--and a high fiber content can counter pain-medication-related constipation. Plan to eat lots of cold-water fish (salmon, herring, sardines), which are rich in omega-3 fatty acids, a natural anti-inflammatory. Or swallow a daily tablespoon of omega-3 fatty-acid-rich fish oil, evening primrose oil or flaxseed oil. Getting lots of calcium and vitamin D will work to keep your bones strong and better able to support your joints.
WATCH OUT FOR 'MIRACLE CURES'
Given the million of people with arthritis pain, it's no wonder that scams abound. Don't fall prey to hucksters. they'll get rich, and you'll still be in pain. Be wary of these 'miracle clues':
PROMISING DEVELOPMENTS
For persistent pain, especially in the knee, you may feel better after a steroid injection. You can't have these injections more than once every three months or other problems might develop. But you may enjoy about a three-week holiday from pain. Longer-lasting relief may be had with injections of a synthetic derivative of hyaluronic acid(Synvisc). This gooey joint lubricant is a component of syn-ovial fluid, which normally eases and cushions joints. Many people with OA have paltry amounts of it, however, and injections help replenish the supply. This hyaluronic injection is very expensive but it can be injected into an affected knee weekly for three weeks with a maximum of six injections in six months and at least four weeks between courses.
focusing on actions that build muscles should you add aerobics. Low impact aerobic exercises (Swimming, cycling, walking) simulate blood flow and ease stress on your joints by keeping your weight down. They also boost your mood. Working up sweat can even make you less sensitive to pain. In time, tack on stretching and range-of-motion exercises, such as yoga, and tai chi, to enhance flexibility and your sense of emotional control over the pain.
You may be amazed at the strides you can make with exercise. An intriguing 2002 study found that knee OA sufferers who regularly lifted weights or exercised aerobically were much more likely to dress, bathe and move from a bed to a chair independently than if they simply got information on disease management. That said, while exercise is crucial, so is giving your joints a rest. Listen to your body. A little soreness the day after working out is normal, but if the pain keeps nagging you, ease up a bit.
Ask your doctor about joint protectors (splints, braces, neck collars, crutches, walking sticks), which can support a tender area and are especially good for lightening the strain on lower body joints.
Check out physio or occupationall therapy catalogues for supplies. For hand arthritis, special grip devices make opening jars easiers. Foam pads attached to handles on garden and household tools also help. If the pain is in your knee or hip, consult a podiatrist and try footwear outfitted with a shock-absorbing soles or wedge-shaped inner soles. By distributing your weight evenly and correcting for improper alignment, such simple aids can make a big difference. For knee problems, try in-shoe heel wedges to lessen the lateral thrust on the joint; these enable many to postpone joint; these enable many to postpone joint replacement surgery. Knee support with taping or a Velcro brace also helps.
For rapid relief from pain or stiffness without drugs, try not and cold treatments. If there's no acute inflammation, apply warm compresses and heat lamps, or take hot showers or baths to ease stiffness. Hot wax or paraffin treatment kits do wonders for arthritic hands. when your joint are inflamed however, ice is the way to go. A commercial cold pack or bag of frozen peas placed on the joint really works. You might want to alternate between hot and cold. Either way, 20 minutes will do it. (and sooner if your skin gets very red); avoid direct skin contact by using a towel or other buffer.
Excess weight adds stress to your weight-bearing joint (knees, hips, feet). So try to drop any extra kilos you may have gained over the years by dieting and exercise. A healthy diet also perks you up--chronic pain can wear out even the hardiest souls--and a high fiber content can counter pain-medication-related constipation. Plan to eat lots of cold-water fish (salmon, herring, sardines), which are rich in omega-3 fatty acids, a natural anti-inflammatory. Or swallow a daily tablespoon of omega-3 fatty-acid-rich fish oil, evening primrose oil or flaxseed oil. Getting lots of calcium and vitamin D will work to keep your bones strong and better able to support your joints.
WATCH OUT FOR 'MIRACLE CURES'
Given the million of people with arthritis pain, it's no wonder that scams abound. Don't fall prey to hucksters. they'll get rich, and you'll still be in pain. Be wary of these 'miracle clues':
- Magnets. While they won't hurt you, if you're like most people, magnets probably won't help your pain much either. Best for the fridge, not for your arthritis.
- Homeopathy. Real evidence is hard to come by for this old-time approach, which involves minuscle doses of herbs and minerals.
- Copper bracelets. While it's true that some copper may be absorbed through your skin, there's no proof that such bracelets have any effect.
- Bee stings. Even folks with no known bee allergies can have fatal allergic can have fatal allegic reactions to this popular--and unproven arthritis remedy.
- Certain dietary supplements. products hyped as a 'cure' should be eyed with suspicion. They are pricey and may interfere with other medications. Still under investigation, but may prove useful, the most promising ones for lessening inflammation and reducing pain include bromelain (from pineapple), MSM (an organic sulphur compound currently available online) and SAMe (a synthetic form of the amino acid methionine).
PROMISING DEVELOPMENTS
- Pharmaceutical companies have second-generation COX-2 inhibitors in the pipeline, which may be safer than current ones.
- Scientists have harvested and cultured cartilage cells in vitro, then injected them into a diseased joint, and watched to see if they reproduce. So far, small bits have successfully formed cartialge to repair early OA damage.
- Since OA pain is subjective and shits without warning, researchers are looking for an OA biomaker-- a chemical substance that signals the progression of the disease, or success in treatment.
For persistent pain, especially in the knee, you may feel better after a steroid injection. You can't have these injections more than once every three months or other problems might develop. But you may enjoy about a three-week holiday from pain. Longer-lasting relief may be had with injections of a synthetic derivative of hyaluronic acid(Synvisc). This gooey joint lubricant is a component of syn-ovial fluid, which normally eases and cushions joints. Many people with OA have paltry amounts of it, however, and injections help replenish the supply. This hyaluronic injection is very expensive but it can be injected into an affected knee weekly for three weeks with a maximum of six injections in six months and at least four weeks between courses.
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