Pain and stiffness in your joints are the body’s way of telling you something is wrong. Whether it’s achy and dull or throbbing and sharp, this pain can be caused by a variety of ailments.
Physical therapists are trained to help you work around injuries by teaching safe ways to exercise and modify your environment.
Physical Therapy
At your first session, a physical therapist will do a thorough evaluation of your current condition and pinpoint where your pain is coming from.
They will also ask you questions about your medical history. At la clinica, a personalized treatment plan is crafted, integrating tailored stretches and exercises to enhance joint mobility and flexibility.
Joints are where the ends of bones meet, such as your knees and elbows. They are lubricated by a fluid called synovial fluid and have cartilage that covers the ends of the bones in each joint.
Joint pain and stiffness can develop due to an accident, chronic stress, or simply aging. According to WebMD, about a third of adults reported experiencing some form of joint pain within the last 30 days.
The good news is that a physical therapist can help alleviate your symptoms and possibly reduce the need for medication (with your doctor’s supervision).
Massage
Joint pain is discomfort that affects the ends of two or more bones that meet in your body, such as your hips, knees or spine. It can be sharp, aching or sore, and it may come and go.
Massage relieves pain by boosting circulation, which helps release the swelling that builds up in inflamed joints. It also helps the joints stay lubricated, flexible and mobile.
However, before booking a massage, check with your physician or rheumatologist to make sure that it’s safe and appropriate for you. And always let your massage therapist know where your joints hurt, so they can avoid them.
Other treatment options for easing arthritis pain include medication like acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs, which help ease inflammation; and hyaluronic acid injections, which replenish the fluid in the joints to reduce friction between bones. You can find some of these over-the-counter or with a prescription from your doctor. Acupuncture can also reduce pain by stimulating the release of chemicals that block nerve signals from reaching the brain.
Do Exercises
Therapy for muscle pain acknowledges exercise challenges but underscores its effectiveness in easing joint discomfort and enhancing holistic well-being.
Aerobic exercises that raise your heart rate are important for cardiovascular health, weight control and energy. They can also reduce stress on the knees by strengthening other leg muscles. Try walking, biking, swimming or water aerobics.
You can also improve your balance and strength with exercises like standing on one foot or lifting a small object. You can even do dexterity exercises for your hands if you have arthritis, such as opening and closing your fingers.
Talk to your physical therapist before starting a new exercise program and be sure to follow the RICE guidelines (rest, ice, compression and elevation). Be mindful of how your body feels during and after exercise. Sharp pain or swelling are signs that you may need to lower the intensity. Using an ice pack can help reduce pain and swelling after exercise.
Nutritional Support
If you have pain from a chronic condition like rheumatoid arthritis or osteoarthritis, your physical therapist can help you manage it. But you also need to make smart choices about the food you eat.
According to registered dietitian Maxine Smith, RD, certain foods can actually ease joint pain and improve your overall health. She suggests eating a plant-centric diet and avoiding foods that can trigger inflammation.
Smith also recommends drinking green tea and reducing sugar intake (try to avoid fructose). She says that foods rich in vitamin C, antioxidant vitamins and compounds, and flavonoids can all reduce inflammation in the body.
She also recommends consuming fish a few times per week (such as salmon, tuna and mackerel), which are high in omega-3 fats and vitamin D, both of which have been shown to decrease inflammation. Finally, she recommends incorporating movement snack breaks into daily life (such as stretching or walking), which can improve circulation to the joints and reduce inflammation levels.