If you are over the age of 40, you are likely to have had a moment of joint discomfort. Pain in the morning when getting out of bed. Waking up slowly and hesitantly. Sitting on the side of your bed for 10 minutes warming up the engine! Any of this sound familiar? This month we will be discussing tips on how to improve your joint pain. Let’s discuss some types of arthritis and the best ways to soothe achy joints naturally.
Osteoarthritis (OA) is a joint disease caused by wear and tear on cartilage over time. Women are more likely to develop osteoarthritis after the age of 55. Studies show that hormones and obesity play a significant role in these statistics. Nearly 27 million people are affected by osteoarthritis in the United States. Signs of osteoarthritis include:
● Morning joint stiffness
● Joint pain after rest
● Tender joints
● Limited range of motion
There are certain risk factors in developing OA including, injuries, overuse, inflammatory disease, sex, genetics, and age. One of the biggest factors in developing OA is your weight. Losing as little as 10-12 pounds can drastically improve your joint pain, especially in the hips and knees.
Rheumatoid arthritis (RA) is different from osteoarthritis. It is a chronic inflammatory disease that affects the synovial lining of the joints. Women are more likely to develop RA than men 3:1, according to the Arthritis Foundation. This can be developed by an overactive immune system. Early signs of RA can be confused with other diagnoses. Early signs include:
● Foot pain
● Weakened grip
● Hand and wrist pain
● Range of motion limitations
● Numbness and tingling of the hands
Treatments for both OA and RA include:
Medications
Modalities
Nutritional adjustments
Medical procedures
Exercise
Physical therapy
If you are currently having joint pain, physical therapy is a great way to start! Movement is key to lubricating your joints and strengthening your joints for decreased pain and improved motion. Physical therapy will also treat you with modalities like ultra-sound, heat, and ice to decrease your pain levels. Changing your diet and reducing inflammatory foods can also decrease your pain. Inflammatory foods include red meats, high fatty foods (fried foods) sugar, dairy, and flour. Start with an elimination diet to find out what foods affect your body. To do this, remove a particular food from your diet for 3 weeks and then slowly reintroduce the foods into your diet and see how your body feels.
Wellness 360 is a great place to start. We offer an online subscription with evidence-based exercises to strengthen your joints and ease your pain. Each class is designed and led by Physical Therapists to ensure the quality and safety of your movements. Check out our online programs at https://www.wellness360fitness.com/prehab
This month we will be discussing your joint health and ways to improve your overall pain levels and increase your range of motion. Next week we will be discussing exercising and your joints!
Wellness Plus Online Exercise Program
Physical Therapy exercises in an online group fitness form. All classes are written and led by physical therapists. Our Osteoarthritis and joint health wellness program focuses on strength, balance, and posture to decrease your pain and improve your overall function. Join today and receive a 2-week free trial. Go to https://www.wellness360fitness.com/prehab for more details!