Moderate regular exercise (walking, cycling,
swimming) reduces pain and arrests joint deterioration.
Cold gel packs reduces pain. These are reusuable.
Correct food. Therapeutic fast, followed by
monitored reintroduction of foods to identify allergenic foods will help isolate
problematic foods. (e.g. wheat, corn, milk products, tomatoes, potatoes,
THE SECRET TO JOINT PAIN RELIEF — EXERCISE
Joint pain: it throbs, aches, and hurts. Quite likely, it makes you think twice
about everyday tasks and pleasures like going for a brisk walk, lifting your
grandchild or some grocery bags, chasing a tennis ball across the court, or
driving a golf ball down the fairway.
What causes joint pain?
Very often, the culprits behind joint pain are osteoarthritis, old injuries,
repetitive or overly forceful movements during sports or work, posture problems,
How exercise can help
Ignoring the pain won’t make it go away. Nor will avoiding all motions that
spark discomfort. In fact, limiting your movements can weaken muscles,
compounding joint trouble, and affect your posture, setting off a cascade of
further problems. By contrast, the right set of exercises can be a long-lasting
way to tame ankle, knee, hip, or shoulder pain.
Practiced regularly, joint pain relief workouts might permit you to postpone—or
even avoid—surgery on a problem joint that has been worsening for years by
strengthening key supportive muscles and restoring flexibility Beyond the
benefits to your joints, becoming more active can help you stay independent long
into your later years. Regular activity is good for your heart and sharpens the
mind. It nudges blood pressure down and morale up, eases stress, and shaves off
Perhaps most importantly, it lessens your risk of dying prematurely. All of this
can be achieved at a comfortable pace and very low cost in money or time.
Why weight matters
Being overweight raises your risk for developing osteoarthritis in a weight
bearing joint like the knee —and even in the hand, according to some research,
since inflammatory factors related to weight might exacerbate this condition.
Simply walking across level ground puts up to one-and-a-half times your body
weight on your knees.
That means a 200-pound man will deliver 300 pounds of pressure to his knee with
each step. Off level ground, the news is worse: each knee bears two to three
times your body weight when you go up and down stairs, and four to five times
your body weight when you squat to tie a shoelace or pick up an item you
Fortunately, strengthening your quadriceps (the muscles on the fronts of the
thighs) changes the equation, and so does losing weight.
Each pound you lose reduces knee pressure in every step you take. One study
found that the risk of developing osteoarthritis dropped 50% with each 11-pound
weight loss among younger obese women. If older men lost enough weight to shift
from an obese classification to just overweight — that is, from a body mass
index (BMI) of 30 or higher down to one that fell between 25 and 29.9 — the
researchers estimated knee osteoarthritis would decrease by a fifth. For older
women, that shift would cut knee osteoarthritis by a third.
EXERCISES FOR STRENGTHENING YOUR BACK
The best protection against a back injury is strengthening
the back and stomach muscles, as you can do with these four
* FLEXED-KNEE SIT-UPS. Lie on your back, with knees bent and
arms at your side. Sit up slowly by rolling forward,
starting with the head.
* BENT-KNEE LEG LIFTS. In the same position as the sit-ups,
bring one knee as close as you can to your chest, while
extending the other leg. Alternate the legs.
* KNEE-CHEST LEG LIFTS. Work from the bent-knee sit-up
position but put a small pillow under your head. Use your
hands to bring both knees up to the chest, tighten the
stomach muscles and hold that position for a count of ten.
* BACK FLATTENING. Lie on your back, flex the knees and put
your arms above your head. Tighten your stomach and buttock
muscles, pressing the lower back hard against the floor.
Hold this position for a count of ten. Relax and repeat.
Remember not to overdo it (soreness is your body's signal to
you to cut back) and never do these exercises with the legs
straight. If you have back trouble, consult your doctor
before starting this or any exercise program.
Source: "American Journal of Nursing," New York (adapted)
Hanging around the house might help you eliminate back pain
caused by overworked muscles.
Consider buying a pull-up bar at your nearest sporting goods
store. Install it in the most appropriate location.Then,
when your back hurts, hang by your hands from the bar. Hang
for at least 10 seconds, repeating several times.
This simple stretching exercise can help relax your
midsection, align your spine and relieve back pain.
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