Joint pain can be a significant hurdle, affecting your ability to move freely and do the things you love. Understanding how to manage joint pain can help you stay active and do more in life, whether due to injury, chronic conditions, or aging. Joint pain can arise from various sources, including inflammation, cartilage wear and tear, or injuries. It commonly affects areas like hands, shoulders, hips, knees, ankles and feet. The pain can range from mild discomfort to severe pain, impacting daily activities. Joint pain is a prevalent issue, most people tend to live with the discomfort daily, however, there are ways to ease the pain.
Arthritis is a common term used to describe joint inflammation; joints are places in your body where two bones connect. Arthritis can occur in any joint, but the most common places are the hands, knees, hips, ankles and feet. Arthritis can be brought on by overuse of a joint, age or even genetics. Symptoms are swelling, aching and stiffness of affected joint. It is usually a slow process and can be difficult to diagnose. Signs are painful, red joints that can be warm to the touch. If you have a joint or joints that are difficult to move, feel weak or unstable, are sore with activity, you may be experiencing the onset of arthritis.
Practical Tips for Relieving Joint Pain
- Stay Active with Low-Impact Exercises: One of the best ways to manage joint pain is to stay active. Low-impact exercises like swimming, cycling, or walking can help maintain joint flexibility and muscle strength, without putting too much strain on your joints. Even simple stretching and strengthening exercises can make a big difference.
- Use Hot and Cold Therapy: Applying heat or cold to the affected area can help reduce pain and inflammation. Heat is recommended for arthritic joints and can relax muscles and improve circulation, while cold can numb the area and reduce swelling and inflammation. Do not apply the ice or heat directly to the skin, make sure to always have a barrier between the skin and ice/heat to protect the skin. Also, do not apply for more than 15-20 minutes at one time.
- Maintain a Healthy Weight: Excess weight can put additional stress on your joints, especially in weight-bearing areas like the knees and hips. Maintaining a healthy weight can reduce this stress and potentially alleviate pain. A balanced diet and regular low-impact exercise can support weight management.
- Practice Good Posture: Poor posture can contribute to joint pain, particularly in the back, neck and shoulders. Being mindful of your posture, whether sitting, standing or lifting, can reduce unnecessary stress on your joints. Simple adjustments, like using ergonomic furniture, or taking frequent breaks to stretch can have a big impact.
- Consider Orthotics and Supportive Devices: Sometimes joint pain can be exacerbated by poor alignment or lack of support. Custom orthotics, braces, or other supportive devices can help by providing proper alignment and reducing pressure on the joints. A well-fitting shoe can also help to align the foot and ankle into the correct position, to help reduce the pressure on the ankles, knees and hips. A BioPed Clinician can assess your specific needs and recommend the right solution to help you move more comfortably.
Bracing can bring major relief to aching joints. Knee or ankle braces can provide the stability the joint needs, while also applying mild compression around the inflamed area. There are many different brace options, from over-the-counter to custom made 3-D scanned and made braces. If you are considering bracing to enhance your activity or even just to wear day to day, consider booking a consultation with a BioPed clinician today, they will be able to guide you and fit you for the perfect brace.
While joint pain can be challenging, there are many ways to manage it effectively. By incorporating these practical tips, and considering professional support, you can find relief and continue to live an active, fulfilling life. At BioPed, we’re here to help you on your journey to do more and feel better every step of the way. If you are experiencing joint pain and are looking for a solution, do not hesitate to reach out to a BioPed clinician. Together, we can develop a plan to help you move more comfortably and confidently.
