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PAIN & STIFFNESS: THE BEST WAYS TO WORKOUT WITH ARTHRITIS…

Pain & Stiffness: The Best Ways to Workout With Arthritis – guest post from Arthritis Hope.

When you’re in pain, the last thing you probably want to do is exercise. But understanding arthritis and its relationship to exercise is an important part of managing your pain and learning to live with arthritis. Now, there’s no one-size-fits-all pain relief guide, but there are many ways you can incorporate exercise and natural workout supplements into your daily routine to help manage pain and feel like yourself again. The benefits of exercise stem well-beyond muscle definition and weight loss. When you have arthritis, exercise can help maintain bone strength, protect joints, build muscle, decrease stiffness, and even possibly reduce swelling in some cases. Understanding arthritis is a complex subject, but learning about the relationship between exercise and arthritis is a great place to start.

So, let’s get moving and get into the best ways you can workout with arthritis!

Range of Motion Exercises

Exercises like these include dance, yoga, and regular stretching, but don’t worry. Understanding arthritis and doing range of motion exercises can be as simple as doing toe curls while you’re sitting at your desk. Arthritis makes it difficult to achieve full range of motion due to inflammation, pain, and stiffness, but incorporating simple exercises into your pain relief guide can make a noticeable difference in managing your pain.

Toe Curls

This exercise is perfect if your feet are a source of pain, and you can do this one while lying in bed. Slowly, curl all your toes toward the sole of your foot, then extend outward to the ceiling.

Glute Kicks

Stand with your feet shoulder-width apart, bend your knee, and bring your heel to your glutes (your bum muscle). This is a great exercise for understanding arthritis in your knee and increasing that joint’s range of motion.

T-Raises

This exercise should go in your shoulder pain relief guide. While standing tall, let your arms hang loosely by your side. Next, lift your arms up until they reach shoulder height, turning your body into a “T” shape.

Strength-Training Exercises

It’s easy to lose muscle when arthritis starts taking over. Lack of movement can lead to weak muscles and actually make your arthritis worse. Strength training can be used in combination with a variety of pain medications and natural workout supplements to maximize your exercise and help manage your arthritis. Simple movements like squats and leg lifts are great in building back muscle around joints that have been impacted by arthritis.

Hamstring Stretch

We’ll start off easy with something you should be doing every day for your body and mind: stretching. In your efforts to ease pain and start understanding arthritis better, hamstring stretches are a great place to start. Just sit on the floor with your feet straight out in front of you. Touch your hands to the floor, and slowly inch them up as close to your ankles as you can go without hurting yourself.

Knee Stabilizers

Make sure you have support at the ready for balance. With your feet together, put one hand on the back of a chair. Stand on one leg, then raise the other leg slightly to the side without bending it. Be sure to switch legs after your desired number of reps and mark it in your pain-relief guide.

Bicep Curls

This is a great strength-training exercise to help in understanding arthritis in the elbow and mitigating its pain. With weights or even full water bottles, place your arms in front of you with palms facing toward the ceiling. Then, bending at the elbow, bring the weights up toward your shoulders, hold, then slowly lower back down.

Stretching

Understanding arthritis and the everyday pain it causes can be frustrating, but stretching works to relieve arthritic pain from knees, shoulders, hips, back, and other problematic joints. These exercises are a must-have for every pain-relief guide. But it’s important to not overdo it.

Cat-Cow

Get on all fours with your hands placed below your shoulders and your knees below your hips. Tuck your pelvis toward your chin and lift your navel toward your spine(cat). Then reverse the motion and lift your chin, chest, and tailbone up toward the sky(cow).

Head Turns

You can do this one sitting down. Simply turn your head to the left, centre, and right, being careful to not over-extend your neck.

Arm Circles

This exercise works great for understanding arthritis and managing pain in your shoulders. Get in a T-position with arms at shoulder height, and rotate them forward, making big circles with your fingertips. You can repeat this motion going backwards as well.

If you have any doubts or questions about what exercises you should and shouldn’t be doing, be sure to consult your physician and get their input before committing to strenuous exercises or incorporating natural workout supplements. In all things, do what works best for you. Making your own personal pain relief guide is a great step to take toward understanding arthritis and managing your pain.

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13 SUGGESTIONS ON HOW TO KEEP YOUR PAIN AT BAY…

13 suggestions on how to keep your pain at bay.

  1. Exercise
  2. Good Nutrition
  3. Lots of Sleep
  4. Pacing
  5. Prioritizing
  6. Patience
  7. Planning
  8. Practice
  9. Acceptance
  10. Progress
  11. Support network
  12. Medication
  13. Get a Hobby
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JOINT PAIN AND HOW TO OVERCOME IT…

As we get older we all suffer from joint pain. It can become quite a problem for many of us. For a number of years, herbalists have sworn by the effectiveness of rose hips for arthritic conditions. Eight out of ten osteoarthritis sufferers experienced less pain and stiffness after they took a wild rose hip preparation rich in compound called GOPO which is available from Superdrug, Amazon, Pharmacies and Health Food Stores.

Rose-hip is not only full of Vitamin C, but it’s also bursting with antioxidants, which are good for reducing inflammation in the body which is often the root cause of joint and arthritic pain. Studies have also shown that Vitamin C may be helpful in managing inflammation in the body.

Hot or cold therapy can help with joint pain as can acupuncture and regular massage. According to the Arthritis Foundation, regular massaging of arthritic joints can help reduce pain and stiffness and improve your range of motion.

Hydrotherapy is one of the oldest types of health treatments today and still occupies a major place in medicine throughout China, Japan and Europe. It is believed to have healing properties. It is particularly effective for reducing muscle pain, improving sleep disorders, increasing your mobility and reducing stiffness. Hydrotherapy UK says the only side effects are with any water-based activity, caution should be exercised to remain safe from drowning. Almost all hydrotherapy is carried out in pools more shallow than the height of the person using it. Hydrotherapy is a type of physical therapy which utilises water to create a therapeutic environment. It is used all around the world and is considered a valuable part of mainstream healthcare.

Another point is to become aware of your body positions. It’s good to avoid being in one position for a long time, or any posture that makes you feel stiff. It can help to avoid activities that need a tight grip or put too much pressure on your fingers. Try using equipment that helps to reduce stress on joints, such as easy-turn taps, a pick-up reacher and raised seats.

Try to maintain a healthy weight, as this helps to reduce stress on weight-bearing joints. It can lessen joint pain, and helps to avoid joint damage.

One activity which can cause significant arthritic pain, especially if the condition affects weight-bearing joints in your hips, knees or ankles, is going up and down the stairs in your home. So, take it easy if you are suffering from pain in your weight-bearing joints.

Turmeric is increasingly being used in formulas for back and arthritic problems. Many people report that turmeric can help, but it’s important to choose a high potency turmeric product. And recent studies have shown that turmeric may also help people with bloating and digestive discomfort.

Tumeric is safe to take long term and Nature’s Best have the High Potency capsules at 10,000 mg. We often see and read about different herbs that can help with pain and arthritis but not all of them come up to scratch. However my twin sister who suffers from severe inflammatory arthritis was in so much pain she felt it was worth a try.

After only 10 days of taking the Nature’s Best High Potency capsules she felt the benefits. Taking a sweater over her head was very painful and uncomfortable and yet she could easily take her sweater off after such a short period of being on Tumeric. She was so impressed that she rang me to tell me to try them.  Although some of my spinal problems are mechanical I do have arthritis in my facet joints.