6 Tips To Help Your Arthritis Pain
1. Motion is lotion, not corrosion. Because inefficient movement mechanics is what's painful and often the perpetrator of arthritis, people can end up fearing movement. However, it's better to keep moving through the pain you can tolerate than to avoid every painful movement. Not moving will make you stiffen up like a tin man while movement will keep your joints lubricated and your muscles strong so they can support your joints. 2. Try gravity-free exercise. Your muscles start to atrophy after 2 weeks or sooner of inactivity. Exercising with arthritis maintains the strength and function of your muscles but can also be painful. The best place to exercise if you have arthritis is in a pool to remove the compressive force of gravity from your joints. If you don't have access to a pool or a space station, try doing exercises where your limb moves horizontally across gravity instead of against gravity. Ask your therapist for specific exercise ideas. 3. Life is too short for uncomfortable shoes. Every time your foot hits the ground when you walk, it sends forces up your legs and spine that if not well distributed, can contribute to your arthritis pain. To minimize those forces, make sure you have well-cushioned shoes that support your foot in a neutral position. Look at the wear on the treads of your shoes to determine when they need replacing. A good rule of thumb is at least once a year. 4. Less weight, less pain. You may notice a theme developing that managing arthritis is all about managing the forces that pass through your joints. In another attempt to reduce excess forces, you can reduce the amount of weight you're carrying. This could mean roller bags instead of shoulder bags and losing excess body weight. Ask your therapist for
® 6. Don't let arthritis define you. No matter what you want to do that's causing you pain, find a creative way to still join in. Try large cushions and alternating half kneeling for gardening or kneeling with a thick cushion between your calves and bottom to play with grandkids on the floor. Talk to your physical therapist about how you can get back to doing the activities you love. a referral to a Registered Dietitian. Not only can dietitians help with weight loss, but there are certain foods like sugary snacks that increase inflammation, while others like cherries reduce inflammation. 5. Heat and ice. Many people find the heat of a warm bath, hot pack, or steam room eases arthritis pain. Others though might find relief with cold packs. It's also possible to find relief with alternating the two. It comes down to personal preference and what eases your pain not just in the moment, but in the hours afterward as well.
Exercise of theMonth
Salmon Burgers
• 1 cup finely chopped red onion • 1/4 cup thinly sliced fresh basil • 1/4 tsp salt • 1/4 tsp ground black pepper • 1 pound salmon fillet, cooked/ shredded • 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted
Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium- high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.
Aerobic walking can be just as effective as home-based knee strengthening exercises for reducing pain and disability from knee arthritis. Getting in the habit of taking an after-dinner walk is great for digestion, great for the soul, and great for your joints.
Roddy, E., Zhang, W., & Doherty, M. (2005). Aerobic walking or strengthening exercise for osteoarthritis of the knee? A systematic review. Annals of the rheumatic diseases, 64(4), 544-548.
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