Self care steps to get relief or avoid joint pain at home
Joints are the part of the body where the bones meet. Joints enable the bones of the skeleton to move. The movement of joints includes shoulder, hips, elbow and knees. Joint pain refers to discomfort, aches, inflammation and soreness from any part of joint including cartilage, bone, ligaments, tendons or muscles after a certain activity. Joint pain is a common problem. Joint pain can be mild, causing pain or get sore after any activity, or it can be severe, making limited movement and extremely painful. Arthritis is a common cause of joint pain. Thereby it is very important to know how to get relief from joint pain at home.
The conditions that can lead to painful joint include
Ankylosing Spondylitis– is an arthritis that affects the spine and mobility in the joints
Back Pain– Back Pain caused either by muscular strain or a “slipped disk” or it can be associated with some disease of the bones and joints.
Gonococcal arthritis– is a sexually transmitted infection of the joints, tendons and muscles that occurs in those suffering from gonorrhea.
Gout– Gout is a disease in which chemical defect causes the accumulation in the bloodstream of a waste product of metabolism of uric acid deposition in the skin, joints, kidneys and especially in the smaller bones of the feet.
Osteoarthritis- is an inflammation of the joints due to cartilage degeneration accompanied by pain and stiffness, commonly occurring in the weight bearing joints like knees, spine and hips
Osteoporosis– is a disease in which the bones get deteriorate, thinned or become fragile due to low bone tissue or bone mass loss.
Reactive arthritis– is caused by bacteria or an infection in another part of the body to the joints between bones. The joints swell and become stiff and painful.
Rheumatoid arthritis – is a chronic inflammatory disease of the joints in which body’s immune system attacks the joints instead of attacking foreign substances like bacteria and viruses.
There are other condition also that lead to joint pain are bursitis, fibromyalgia, strain, sprain or any injuries.
These are some of the self care steps that can be done at home to get relief from joint pain, but for severe or chronic join paint always consult a doctor.
Avoid Repetitive Movements-
There may be many tasks you do that involve repetitive movement like sitting on a chair or lying in bed. Take breaks during the task and do simple stretching for the joints, which will also help you to do work better.
Intake of Vitamin D
Vitamin D works as a major role in keeping bones stronger and healthy. It is important to have enough vitamin D either from sunlight, food source like dairy products or supplements.
Healthy balance diet-
It is important to take vitamin D, but it is equally important to have a balance and healthy diet and focus on all protein, vitamin and minerals.
Your weight can make a big impact on the amount of pain you have through joint pain. Reduce pain, improve mobility, prevent further damage to joint, and avoid extra pressure and burden on joints, as they carry the whole body weight, especially knees, hips and feet by losing weight.
Get into work out-
Regular exercise helps the body to maintain flexibility. Running might not be possible, go for brisk walks, aerobics, yoga which gives flexibility to your joint and not add more stress to it.
Hot and cold therapy
Simple hot and cold therapies can really help in reducing joint pain. Hot therapy like a warm water bath in the morning, heating pads and cold therapy like using ice pack, ice bottle, and frozen vegetable packets wrap in a cloth help relieving joint pain, swelling or inflammation.
Getting a massage
Regular massage of joint pain can help reduce stiffness, pain, improve flexibility and motion of the joints.
Lastly, avoid taking stress, give enough sleep to your body, follow your medication properly (if any) and follow these simple steps to get relief from joint pain or to avoid having it in the future.