Nagging joint pain, dwindling mobility, struggling to get out of bed in the morning…If you suffer from these symptoms, you understand how disruptive arthritis can be to daily life. While there’s no cure for arthritis (yet!), there are strategies to effectively manage it and achieve joint pain relief. Here are our top tips:
Adjust Your Exercise Routine.
Physical activity is essential to maintain your fitness, cardiovascular health, and weight. It can also directly help with arthritis pain by increasing your range of motion, boosting circulation to painful joints, and strengthening muscles that support your joints. However, you’ll need to adjust your routine to include low-impact exercises that don’t trigger pain flare-ups.
Swap high-impact activities like running, jumping, and contact sports for low-impact alternatives, like brisk walking, swimming, water aerobics, Pilates, and yoga. You can also work with a physical therapist to develop a personalized regimen that won’t exacerbate your discomfort.
Add Heat and Cold Therapy to Your Self-Care Routine.
Heat and cold therapy offer pain-relieving benefits to help you manage arthritis. All you need is a heating pad or hot water bottle and an ice pack or bag of ice cubes wrapped in a soft towel.
Break out the heating pad when you’re dealing with stiffness and tension. The heat will increase circulation to painful joints and calm tense muscles.
Cold therapy, on the other hand, curbs inflammation and provides a temporary numbing effect. It’s best to use an ice pack if you want to bring down joint swelling and achiness, particularly after physical activity.
Try an Anti-Inflammatory Diet.
What you eat over time can help (or hinder) arthritis management. The anti-inflammatory diet is widely considered the best option for arthritis and includes:
- Vibrant fruits and vegetables, including plentiful leafy greens
- Whole grains, like oats, quinoa, and brown rice
- Healthy fat sources, like olive oil, nuts, avocado, and fatty fish
- Lean and plant-based protein sources, like poultry, fish, and legumes
- Drinking plenty of water and antioxidant-rich beverages, like green tea
Leaning on a trusted orthopedic physician like Dr. Hernando can also help you manage arthritis pain and lead a healthier life. Schedule an appointment today!