Updated on Nov 17, 2024 | Orthopedics, Physical Therapy, Rehab Medicine
Most adults experience joint pain at some point in their lifetime. But there are a number of simple steps you can take to reduce the pain, protect your joints, and avoid making things worse.
Do not work through the pain: If you are performing some kind of activity and begin to feel pain, try the following:
- Stop the activity and rest.
- Try performing the activity again. If pain persists, stop the activity and modify how you are performing the task. For instance, if you begin to feel shoulder pain when chopping vegetables, step closer to the cutting board or change the height of the table by standing, or try sitting in a chair.
- If the pain persists, do not work through the pain.
Use your larger joints: Instead of lifting heavy items in the kitchen, for example, slide them across the counter. Or, if you need to lift something, hold the item close to your body and use your palms to lift, instead of the fingers.
Make things easy for yourself: Avoid tasks that cause discomfort or pain. Keep frequently used household items close to you, and avoid reaching far or straining to perform an activity. For transporting groceries, try using a wheeled cart or a backpack instead of carrying groceries by hand.
Take a break: If you have a lot of tasks to perform, spread the tasks throughout the day and alternate light and heavy tasks. Also, allow yourself extra time to complete tasks, so you can avoid rushing. Take a rest break while you still have energy—do not wait until exhaustion sets in. Try taking brief and frequent rest breaks.
Use proper body mechanics: Lift and carry items closer to your torso to decrease strain. Try to avoid unnecessary strain. Get heavy items delivered. And, if needed, ask for help.
If you are experiencing joint pain, call 877-MD-ORTHO or 877-636-7846 to find a doctor who can help.
Updated on Jun 30, 2022 | Physical Therapy, Safety
Every winter, unfortunately, the hospital sees patients that have had a weather-related accident. Here are some winter safety tips, taking it from the top down: (more…)
Nov 19, 2012 | Exercise, Physical Therapy, Rehab Medicine, Sports Medicine
Myth: Everyone will get arthritis because we are living longer.
Fact: According to the Campaign for Aging Research, “The key risk factors for the development of arthritis are age, excess weight, injury and complications from other conditions, heredity and lack of physical activity. Arthritis can develop because of previous joint injuries or joint inflammation, hereditary joint conditions, or diseases that affect the joints (such as diabetes). Joint injury can also occur when joints are put under repetitive, high impact stress for long periods of time. Some very specific types of arthritis can result from hereditary factors. Arthritis symptoms such as pain, stiffness, fatigue and fear of harming oneself often lead people with arthritis to avoid exercise. Ironically, inactivity can worsen arthritis problems.”
Bottom line: Not everyone gets arthritis as they age, but it is common.
Myth: It is too painful to exercise with arthritis and will increase disability.
Fact: While it is true that people with arthritis often feel stiff upon wakening or if they have been inactive, exercise ultimately strengthens muscles and ligaments and reduces pain. Of course, it is essential to check with your primary care doctor, orthopedist or physiatrist (a medical doctor who specializes in physical medicine and rehabilitation) for advise on a specific exercise program. Additionally, physical therapy is often overlooked for people with arthritis. Sessions with a physical therapist can strengthen muscles and joints and give relief. Physical therapy can teach prescribed exercises that would be beneficial for your specific arthritis-related problems.
Bottom line: If you have arthritis and have not had physical therapy, it is a MUST DO to make it easier to exercise safely and productively.
Myth: Avoiding foods with nightshades will reduce inflammation related to arthritis.
Fact: Most of the studies of foods that cause inflammation are not available in peer-reviewed journals.
Bottom line: Anecdotal stories and books related to arthritis cure diets abound, but many of these recommendations have not been properly researched. Use caution when modifying your diet and consult with your physician.
Myth: There are no complementary remedies to help arthritis.
Fact: According to the 2007 National Health Interview Survey, which includes a comprehensive survey on the use of complementary health approaches by Americans, 5.2% of American adults used complementary health approaches for joint pain or stiffness, and 3.5% used them for arthritis. The National Center for Complementary and Alternative Medicine has studied glucosamine and chondroitin extensively. These two substances are forms of chemicals found naturally in cartilage. Studies using large numbers of arthritis sufferers found no real improvement in pain or improvement of narrowing of joint space. However, there was a modest but inconclusive finding that the two taken together could improve those with moderate to severe pain.
Bottom line: If you are interested in trying complementary remedies, discuss your thoughts with your physician.
Myth: I cannot exercise if I have had a joint replacement
Fact: Yes, many people can, but you should do so safely.
Bottom line: Check with your orthopedic surgeon or physiatrist about how much exercise, what type of exercise and when you can resume exercise post-surgery.
Myth: There’s not much I can I do if I have arthritis.
Fact: According to the Arthritis Foundation, maintaining a normal body weight can relieve joint pain. This means losing weight if you are overweight. Work closely with your orthopedist or physiatrist. A physiatrist may prescribe a physical therapy plan for you that can help strengthen your muscles and joints and keep you mobile! Finally, keep abreast of breakthroughs from reliable sources such as the National Arthritis Foundation, Centers for Disease Control and Prevention or National Institutes of Health.
Bottom line: With some initiative and a good working partnership with your doctors, you can live better with arthritis.
Susan Brindisi, MS Ed, MA, CHES, CRRN, is a Registered Nurse in the Department of Rehabilitation Medicine
Updated on Jun 30, 2022 | Physical Therapy
Guest blog post by Mohammed Kraish.
Everyone remembers growing up hearing their mother say, “sit up straight”. Beyond ascetics, sitting up straight is important as it relieves stress off the joints of the body. Posture is so important that it is one of the first things I look at when evaluating a patient, no matter what the diagnosis. (more…)
