Try these tips for 30 days for less pain in the knees
If you are suffering from pain in your joints, the cause of this pain is likely due to inflammation. By reducing the inflammation in your joints, you will lower your potential for pain. Try these 10 tips every day for the next month. By the end of it, you should experience relief from minor inflammation. If your pain is severe, or you still experience lingering pain after trying these tips, contact us right away. We’ll help you get to the cause of your pain and find a permanent solution.
TIP 1: Follow your doctor’s recommendations
If you are seeing a doctor or nurse practitioner about your joint pain, follow their recommendations for treatment. They obviously know more about your condition than the Internet does. Their recommendation is based on your specific medical needs and diagnosis.
TIP 2: Try gentle, pain-free movement of the joint
If your painful joint is “stiff,” try gentle, pain-free movements to help loosen them. Regular exercise is another great way to loosen joints and keep your body limber and flexible overall.
TIP 3: Support the joint with a brace
Wearing a brace will take pressure off of your knee joint. This will reduce pain and inflammation and help prevent further damage to an injury if your joint is unstable. If you are an active person, we recommend using a knee compression sleeve. These help improve blood flow and protect against future injury.
TIP 4: Attempt to “unload” the joint twice a day
If you are experiencing pain in your joint, try “unloading” them twice a day in 5-20 minute sessions. Unloading is when you remove all weight on the joint, relieving pressure. In the case of your knee joint, put a 5 lb. weight around your ankle.
TIP 5: Take a daily multivitamin (avoid hard tablets)
Take a multivitamin to ensure your body is receiving the nutrition it needs to promote bone and joint health. This will also help reduce inflammation. Avoid hard tablets as these often are the most difficult for the body to fully absorb. Gel caps, gummies and powders offer far better absorption rates.
TIP 6: Drink 1 oz of water for every half-pound of body weight
Joint pain in the body can be made worse if you are dehydrated. Ensure your body has enough water by drinking 1 oz of water for every half-pound of body weight. For example, if you weigh 200 lbs., drink 100 ounces of water every day.
TIP 7: Take MSM twice a day
MSM (methylsulfonylmethane) is an organic sulfur-containing supplement that has been shown to treat inflammation, as well as improve immune function and help restore healthy tissue. Biologically, active sulfur is found throughout the body and is used for many critical daily functions. Take 1 teaspoon of MSM powder in water twice a day.
TIP 8: Limit sugar intake
And now for the bad news. Too much sugar causes inflammation. In addition to all the other bad things sugar does to the body, it also causes inflammation by creating too many advanced glycation end products (AGEs) in the body. AGEs put stress on the body’s cells, causing inflammation. Avoid overly sugary foods and drinks, such as sodas, juices, processed snack foods and desserts like cakes and ice cream.
TIP 9: Avoid artificial sweeteners
And now for the really bad news. Switching over to diet soda isn’t the answer. Research is showing that both aspartame and sucralose are associated with inflammation (the jury is still out on saccharine.). If you are experiencing joint pain, try to avoid artificial sweeteners in your diet.
TIP 10: Make alkaline food choices
Did you know that the acidity of your food has a direct effect on your health? Acidic foods will break you down. The more acidic your diet is, the harder your body works to restore pH balance. By eating a more Alkaline-forming diet, you will reduce your body’s joint inflammation and help promote bone health. Here is a great list of alkaline-forming foods to get you started. Another way to combat inflammation through diet is to eat foods that are high in antioxidants and polyphenols (a protective compound found in plants).
Implementing these 10 simple tips can help significantly when it comes to treating your joint and back pain. Premier Physical Therapy can help you, too. We provide you the necessary tools to help get you back to life. Call us today at 573-335-7868.