Today, more than one out of every five Americans has been diagnosed with arthritis. Even more concerning, nearly half of those people deal with severe joint pain. There are several treatments and therapies that can help with your arthritis pain, and in addition to the medications provided by your doctor, there are many things you can do at home to support your painful and swollen joints. Here are some therapies and joint supports you can talk to your doctor about incorporating into your current treatment:
Exercise and Movement
Regular exercise and activity are essential for managing arthritis and chronic pain. Low-impact activities such as walking, swimming, and cycling help improve joint flexibility, strengthen muscles, and reduce pain. These exercises also promote overall health and well-being without putting excessive strain on the joints. Additionally, activities like yoga and tai chi can enhance balance, flexibility, and mental well-being, making them beneficial for people with arthritis.
Before you begin a new exercise regimen or start a new activity, check with your doctor. It’s a good idea to work out under the supervision of a therapist or physical trainer if you are starting a program that is more intensive than everyday activities like walking. This can help prevent injury from doing stressful activities or exercising incorrectly.
Herbal Remedies and Complementary Therapies
Many people have successfully used complementary therapies and remedies for their arthritis and joint pain. While not all of these therapies are clinically proven, and others have inconclusive studies, most have few side effects compared with pharmaceutical drugs and are worth trying. Make sure that you talk to your doctors before you try any alternative therapy or herbal remedy because they could be contraindicated with your other medications or have unexpected side effects.
Here are some remedies to consider. Turmeric, a spice known for its anti-inflammatory properties, can be consumed as a supplement or added to food to reduce pain and inflammation. Cannabis can be an excellent remedy for chronic pain and inflammation. Check the legalities in your area and consider using supplements made with THCa flower. Acupuncture, a traditional Chinese medicine practice, involves the insertion of thin needles into specific points on your body to stimulate energy flow and alleviate pain. Massage therapy, another popular complementary therapy, helps relieve muscle tension, improve circulation, and promote relaxation.
Dietary Modifications and Supplements
Supporting your arthritis requires you to pay attention to your diet, which plays a significant role in inflammation and joint health. Diets high in processed food often don’t contain the nutrients needed to support healthy bodies, especially nutrients such as trace minerals and vitamins. In addition to reducing processed foods, consider incorporating anti-inflammatory foods such as fruits, vegetables, whole grains, and healthy fats, which can help reduce pain and inflammation associated with arthritis.
Some dietary supplements can also help with your arthritis pain and inflammation. Omega-3 fatty acids found in fish oil and flaxseed oil have been shown to have anti-inflammatory properties and may help alleviate joint pain. Supplements designed specifically for joint support often contain ingredients such as glucosamine, vitamin D, magnesium, and chondroitin.
Heat and Cold Therapy
Heat and cold therapy are effective methods for alleviating pain and inflammation associated with arthritis and chronic pain conditions. Applying heat, such as using heating pads or taking warm baths, could help relax your muscles, improve your circulation, and reduce stiffness in your joints. Conversely, cold therapy, through the use of ice packs or cold compresses, helps numb pain and reduce swelling by constricting blood vessels. Alternating between heat and cold treatments can provide relief and promote healing.
Joint Protection and Assistive Devices
Protecting the joints from further damage is crucial for managing arthritis symptoms. Simple measures such as using ergonomic tools, maintaining proper posture, and avoiding repetitive movements can help reduce stress on the joints during daily activities. If you need to do repetitive or stressful motions for your work, find ways to support your joints and lessen the impact. For example, use an ergonomic keyboard and wrist supports while typing.
Additionally, assistive devices like braces, splints, and orthotic inserts can help provide support and stability to weakened or painful joints, allowing you to engage in activities with greater ease and comfort. Talk to your doctor about which devices are the best for your specific problems, and if necessary consider getting custom-made devices that are molded to your body and made specifically for your needs.
Mind-Body Techniques
Mind-body techniques can offer valuable tools for managing chronic pain and promoting emotional well-being. Mindfulness practices, including meditation and deep breathing exercises, have helped some people develop awareness of their body sensations and reduce stress responses. Yoga and tai chi combine gentle movements with mindful breathing to improve flexibility, balance, and relaxation. These practices can help empower you to cultivate a sense of calmness and resilience in the face of pain and discomfort. You can join a local class or follow along with an online training video.
Conclusion
Incorporating natural approaches into daily life can significantly improve the management of arthritis and chronic pain. By adopting a holistic approach that includes lifestyle changes, natural supplements, and physical support, individuals can enhance their quality of life and reduce reliance on medications. While you should never start any new supplement or therapy without consulting your medical provider, these lifestyle changes and therapies are non-invasive, have few side effects, and can often support and supplement the treatments recommended by your doctor.