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5 Effective Ways To Relieve Joint Pain At Home
Joint pain is a common issue, especially as we age. The knee, hips, neck, and back are the most common areas where joint pain is experienced. Joint pain can be caused by degenerative arthritis or injury to the joints. Symptoms of joint pain include stiffness, swelling, and tenderness in the affected area, loss of appetite/ weight, redness of the skin over the affected area, fever, and fatigue. Joint pain can be caused by various conditions, including arthritis (more than 100 different types of arthritis), injury to the bones, labral tears in the hip, gout, ankylosing spondylitis, sprains/strains, or degenerative disc disease. Here are some tips on how to manage joint pain. If it does not respond to any of these treatments, you may need to see a Holmdel joint pain specialist.
- Heat and Cold Therapy
Heat and cold therapy are very effective in managing pain. The heat causes the blood vessels to dilate, stimulating blood flow and reducing pain. Cold applications decrease nerves responsiveness, numb the tissues, inhibit muscle spasms and reduce inflammation. It also decreases or stops nerve impulses. You can use a moist heating pad or a hot water bottle on your joint for heat therapy. A bag of frozen vegetables also makes a cold pack for your joint. To avoid frostbite on the skin, make sure to wrap it in a cloth before applying it to the skin.
- Epsom Salt Soaks
Epsom salt soaks are beneficial additions to your daily regimen. The magnesium sulfate in Epsom salt is absorbed through the skin and can help relieve muscle tension, inflammation, and pain. Magnesium relaxes blood vessels which increases circulation and reduces pain. You can add 1/4 cup of Epsom salt to a hot tub or bucket. You can also add a cup to warm water and use it as a sitz bath.
- Exercise
Regular exercise is the best way to manage pain. It increases muscle strength, flexibility, and cardiovascular fitness. Even with a limited range of motion, gentle exercises, including walking, swimming, and stationary cycling, are beneficial. After a joint pain specialist consultation, you may also benefit from physical therapy, combining gentle exercise to improve joint movement and range of motion with cold/heat therapy.
- Weight Loss
Weight loss can reduce pain in the joints and improve mobility. Losing just 10 pounds off your total weight decreases pressure on the spine by 11% and exerts 25 pounds less pressure on the knees and hips. If you are overweight, consult a joint pain specialist for guidance in starting a weight loss plan that will help reduce the pressure on your joints.
- Diet Modifications
Foods beneficial for joint health include fish, green leafy vegetables, fruits, whole grains, and lean proteins. These foods promote joint flexibility and help maintain the cartilage around the joint. Foods to avoid or limit include foods high in saturated fats, sugar, caffeine, and alcohol, decreasing blood flow and worsening the pain.
In summary, joint pain is a common issue that responds well to various self-care measures. You can relieve joint pain by following a daily hygiene routine of warm/cold therapy, exercise, weight loss, and diet modifications. If you are experiencing joint pain or have questions about your joint pain, please consult with a specialist today.
Umar Nisar was born and raised in the busy city of Abbottabad. As a journalist, Umar Nisar has contributed to many online publications including PAK Today and the Huffing Post. In regards to academics, Umar Nisar earned a degree in business from the Abbottabad UST, Havelian. Umar Nisar follows the money and covers all aspects of emerging tech here at The Hear Up.
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