Your joints don’t ache only when you are at the doctor’s office – they can hurt throughout the day, even when you are at home. It only makes sense, then, that easing achy joints requires that you do a little “homework.” Here are a few lessons about melting away everyday joint pain from the comfort and privacy of your own home.
Easing Achy Joints at Home
Apply ice
Cold helps relieve joint pain and swelling. Apply ice to your joints several times each day for about 15 minutes at a time. Avoid putting ice directly on your skin – instead use a commercial cold pack, a baggie of ice, or a bag of frozen vegetables wrapped in a towel.
Apply heat
Heat can melt away spasms affecting the muscles near the affected joint. Use a heating pad or commercial hot pad – as with cold packs, never apply heat directly to your skin.
Exercise to strengthen your joints…
Exercise is essential for strengthening the muscles that move the joint. Strong muscles provide extra support for damaged joints; weak muscles create more stress on joints, and may even cause instability in those joints. Ask your doctor or physical therapist for exercises that strengthen joints.
… but avoid exercises that cause joint pain
Strenuous exercise can put excess pressure on achy joints. If you experience joint pain during or after exercise, try a different activity that exerts less pressure on your joints. Switch from walking or running to water aerobics, for example. Ease back into your previous activities a little at a time.
Consider supplements
Talk with your doctor about supplements, such as glucosamine and chondroitin. Depending on the underlying cause of your achy joints, these supplements may ease discomfort and reduce stiffness. Be sure to tell your healthcare providers about any supplements you take, as the supplements may interact with your other medications.
Lose weight
Carrying extra weight around can put pressure on your joints. In fact, every pound you gain puts an extra four pounds of pressure on your knees. Your orthopedic doctor can help you customize an exercise plan that helps you lose weight without putting too much stress on your joints.
Do range of motion exercises
Range of motion is how far you can move or stretch a part of your body in different directions. As their name suggests, range of motion exercises help you move or stretch that part a little further.
Consult with your orthopedic specialist
If your joint pain becomes too intense, or if the joint suddenly looks inflamed or swollen, consult with your orthopedic specialist in Pasadena. Your joint doctors at Huntington Orthopedics can also suggest personalized ways to manage your achy joints from the comfort of your own home.