Protect your joints from added pain or injury with these self-care tips.
Stay in Motion
It’s the golden rule of joint health: The more you move, the less stiffness you’ll have. Whether you’re reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and get active.
Shed Some Pounds
Your weight affects some of the strain on your hips, knees, and back. Even a little weight loss can help. Every pound you lose takes 4 pounds of pressure off the knees. Ask your doctor what’s the best way for you to get started.
Low-Impact Exercises
Which exercise is good? The best choices are activities that don’t pound your joints, like walking, bicycling, swimming, and strength training. Always consult your physio with the proper exercise programme.
Keep Your Bones Strong
Calcium and vitamin D can help. If you don’t get enough calcium from food, ask your doctor about supplements.
Ease Your Load
Take care of your joints when you lift and carry. Hang bags on your arms instead of your hands. That lets your bigger muscles and joints support the weight.
Flex Some Muscle
Get stronger to give your joints better support. Even a little more strength makes a difference. A physical therapist or certified trainer can show you what moves to do and how to do them. If you have joint problems, avoid quick, repetitive movements.
Work on Your Range
Are your joints too stiff? You’ll want to get back as much range of motion as you can. That’s the normal amount a joint can move in certain directions. Your pshyiotherapist can recommend exercises to get yours where it should be.
Custom Orthotic
Custom orthotics can help correct problems with the alignment of bones in your feet and take pressure off of certain areas which can be helpful for easing certain types of joint pain. It protect your joints from your neck down to your knees.
Eat Fish
If you have RA joint pain, a fish dish could help. Fatty cold-water types like salmon and mackerel are good sources of omega-3 fatty acids, which help keep joints healthy. They also lower inflammation, which causes joint pain and tenderness in people with RA.
TREATMENT PLAN BY DON KELLY
If you experience chronic pain, injuries, or advice for knee surgery and replacement please don’t hesitate to reach out. I have treated thousands of my patients with successful results over the last 20 years of my physio services.
BEFORE YOU SAY YES TO KNEE SURGERY REPLACEMENT- give me a ring for an assessment.
My treatment plan is the result of my experience and knowledge in treating chronic pains and injuries over the last 20 years. This is the holistic plan to guarantee pain relief, prevent recurring pains, and faster recovery.
EVALUATION/ASSESSMENT
PHYSIOTHERAPY PLAN BASED ON MY ASSESSMENT
ACUPUNCTURE
CUSTOM ORTHOTICS
EXERCISE PROGRAMME
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20 MINS PHONE CONSULTATION & TAILORED EXERCISEP
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