From the day we are born, our joints have been working overtime for us. However, as we age, our joints tend to lose their padding and can start to cause mild pain to extreme agony. Aging gracefully is a complex process, and the accompanying joint pain doesn’t make it any easier. So, what can be done while avoiding surgery and medication? Here we will explore 8 tips to help you relieve joint pain through non-invasive and holistic methods that treat your whole body.
1. Keep Your Cool
As swelling and inflammation are two of the most significant causes of joint pain, icing the joint for 15-20 minutes several times a day can help reduce the blood flow and release tension.
2. Move It, Move It
When your joints hurt, it may be tempting to lay still and wait for the pain to disappear; however, not moving can cause even more stiffness and possibly exacerbate pre-existing conditions. Staying active on your feet or moving painful joints can help to alleviate tension while increasing your range of movement.
3. Heat It Up
Contrary to keeping it cool, once a day, it can help to use a bit of heat to relieve sore muscles and reduce muscle spasms. Heat loosens muscle, and when paired with icing, it can help permanently reduce pain while maintaining flexibility.
4. Watch Your Weight
The heavier you are, the more your muscles will have to work and pressure your already overworked joints. Make sure to eat well, keep a healthy weight, and participate in low-impact exercises like water aerobics and stretching, improving mobility while helping you maintain your weight.
5. Brace Yourself
Whether you want to use a brace, splint, wrap, or another method, immobilizing a pained joint and limiting its movement can help ensure you don’t hyperextend or overwork your already ailing joints.
6. Physical Therapy
Specialists who focus on the human body and its kinematics can help guide you on a path to recovery and pain relief by teaching you how to move and bend without discomfort while also allowing you to push your muscles and engage in light exercise in a safe environment.
7. Treat Your Specific Types Of Pain With Specialized Solutions
While the above solutions work on almost any joint pain regardless of what part of your body hurts, several specific methods may help with more localized symptoms.
- Foot And Ankle Pain: Use prescribed or off-the-shelf shoe inserts to improve posture and cushion your steps, allowing you to walk further without discomfort.
- Hip Pain: Keep your hips flexible and do hip thrusts if possible. Lay on your back and slowly raise your hips to the sky, about 8-10 inches or as high as you can without discomfort, and repeat the exercise for up to ten repetitions once a day.
- Shoulder Pain: Your shoulders bear the full weight of your back and can quickly become tired when sitting or standing. Practice good posture, rolling your shoulders back and puffing your chest.
- Knee Pain: Rest your knees! Knees are among the most common joints to develop pain; resting them properly is the secret to relaxing stress. When you sit, don’t bend your knees. Keep your leg straight and let the tendons stretch out without tightening.
8. Talk To Your Doctor
If you are experiencing pain, sharing as much detail as possible with your primary care doctor or pain management specialist is essential. They can recommend treatments to help retain your joints’ integrity while avoiding surgery.
At Macomb Pain Management, we have board-certified doctors who are ready to sit down with you to learn more about your condition and help create a treatment plan that works best for you. Call us today at (248) 844-8281 to schedule an appointment with our pain management clinic.
