Relieving Joint Pain
Our joints are designed to cope with all of the stress we place on them, however, sometimes they suffer from wear and tear, and the resulting joint pain can be extremely uncomfortable.
Joint pain (such as in your back, knees and hips) can be caused by a number of different factors, such as trauma, disease, strains and sprains, bursitis, tendonitis, osteoporosis, or arthritis. While joint pain often differs from person to person, there are many things that you can do to temporarily alleviate pain, as well as possibly preventing it. We’ve listed the best methods below.
SEE HBP GROUP: The first thing you should do is see your HBP Group team member. Specialising in human movement, they will be able to assess your individual issues and provide you with the best techniques for relieving your joint pain.
ICE THERAPY (CRYOTHERAPY): Cold temperatures reduce blood flow, and therefore reduce tissue swelling. The first time you experience pain, apply an ice pack on the affected area every hour for the majority of the day for a duration of 15-20 minutes. Repeat this for the next 2 days. Don’t place the ice directly on the skin as you will get ice burns, instead wrap it in a damp towel or cloth.
HYDROTHERAPY: Warm water will ease pressure on joints and muscles, simply by reducing load by 5/6th of your weight. A warmth bath or time in a hydrotherapy pool (around 32 degrees) can do wonders for alleviating joint pain in your knees and hips.
MEDICATIONS: Certain medicines, such as ibuprofen, are great for joint pain relief. Non-steroidal anti-inflammatory drugs will aid in relieving joint swelling and stiffness, and prescribed muscle relaxants can help in reducing muscle spasms. (always consult a medical professional prior to taking any medications)
MASSAGE: A massage is an excellent way to relieve joint pain in your back, knees and hips. Either have it done professionally, or do it at home. If you are doing it on your own, try massaging the affected area with a topical menthol rub to help ease the pain. In addition, remember when massaging your body, the direction of your strokes should always be toward the heart.
EXERCISE: Choose exercises that allow you to move within the limits of your pain and do not cause further strain to the joints (such as your knees). Exercise is vital for all areas of our health including increasing the strength and flexibility of your joints, thus preventing potential joint pain. Speak to your HBP Group team member to get an exercise plan that’s right for you.
ALTERNATIVE MEDICAL TREATMENTS: Alternative medical practices such as acupuncture and yoga can not only enhance the range of movement of your joints, but also help alleviate pain and prevent it.
IMMOBILISE THE AREA: If the pain is too great, attempt to immobilise the area. This should not be done in all cases, but only if the pain of movement is too great to bear.
REST: One of the best ways of alleviating joint pain is to get plenty of rest and relaxation. This will restore energy, as well as allow the body to repair itself naturally. Furthermore, resting (this can be active recovery) in between periods of exercise will allow your body to cope with the demands being made on it, thus preventing potential joint pain.
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