Relieve Aching Muscles
By Barbara Cacia, BSEd
Aristotle called pain “the passion of the soul”. Wouldn’t you like to have a little less passion in your muscles and joints? The fall and winter weather seems to affect pain intensity. Those with osteoarthritis in their knees even know what the weather forecast is! They can tell you when a storm is approaching by monitoring their pain intensity. It seems hard to believe because there is no scientific proof that when the barometer falls, pain increases.
As pain intensifies, joints can get hot, red, and swollen and muscles can get very stiff and achy. When your body is in this much pain, it can be difficult to continue with daily activities. But these activities maintain your muscle strength and joint range of motion. So if you find yourself doing less activity, you are likely to lose muscle strength and joint flexibility.
Here are some guidelines that will keep you moving with less pain during the damp winter months:
Work with your doctor. There are medications that help inflammation and pain. Have the doctor explain the differences between the two types of drugs and see what will be the best choice for you. Keep a journal of symptoms and pain intensity to help report back to your physician how you are doing.
Have a Physical Therapist design a DAILY home exercise program tailored to meet your needs. Even on “bad” days your joints should be moved through their range of motion at least once to prevent joint damage. Exercise eases pain by lengthening and strengthening the muscles and taking pressure off the joint. Do your exercises slowly and consistently.
Heat and ice applications decrease pain and inflammation. Use heat for 15 minutes. Be careful not to burn yourself or fall asleep with a heating pad on the high setting! Microwave packs are effective and the risk of burning is far less. Alternate heat and ice applications every 15 minutes.
A bath, shower, or hot tub will relax your muscles and joints and bring a sense of comfort. While you are in the water, do some stretches.
Pace yourself. Doing too much may injure muscles and cause a long recovery.
Rest is medicine, so periodically take a 15-30 minute rest when tackling a big activity.
Eat a diet rich in omega 3 fats. Walnuts, fish oil, salmon, flaxseeds, and flaxseed oil are all good choices to boost pain-fighting nutrients.
Plan ahead! 1. Heat and stretch before activity. 2. Do the activity 3. Ice when finished. This process may help prevent pain and maintain current activity level.
Try some of these tips and see what works. Keeping your pain under control will allow you to live a healthier and more enjoyable life!
Ask your doctor to refer you to the Arthritis and Fibromyalgia Care Center at Lattimore Physical Therapy, 125 Lattimore Rd., Rochester. Ph. 442-9110 This clinic will tailor an exercise program that will ease joint pain by stretching your muscles.
Barbara Cacia, BSEd, an Arthritis Exercise Specialist at “The Arthritis and Fibromyalgia Care Center,” a specialty program of Lattimore Physical Therapy, counsels clients about sleep, nutrition, exercise, pain management, and stress management. You can contact her at www.restoringyourenergy.com or (585) 442-9110.
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