Arthritis can be an overwhelming condition, impacting the lives of millions worldwide. From impeding simple movements like bending the elbow to limiting routine activities such as walking, arthritis pain takes a significant toll on one’s quality of life. A discomfort in a single joint, for instance, the neck, can trigger stress on associated areas like the shoulders, thus influencing your overall body’s well-being. Alternatively, arthritis pain in the knee might alter your walking pattern, inadvertently putting stress on the hips, back, and feet. Therefore, it becomes imperative to effectively manage arthritis pain, and many find guidance and support from local resources such as physiotherapy clinics like NQPhysio.
Managing arthritis pain requires a multifaceted approach, taking into consideration the type of arthritis, severity, affected joints, overall health, and lifestyle. If your joint pain is a result of inflammatory diseases such as rheumatoid arthritis or juvenile idiopathic arthritis, systemic treatment is necessary to curb the inflammation that can lead to joint damage or destruction. However, for pain flares, persistent pain, or pain due to other causes, there is an array of strategies you can explore for relief.
These solutions can range from using splints, practicing therapeutic exercises, to making daily modifications in your lifestyle at home and beyond. This comprehensive guide aims to walk you through practical suggestions to alleviate joint pain from head to toe, helping you regain mobility and enjoy a pain-free life.
Neck Pain
Arthritis pain in the neck can significantly limit mobility, making it challenging to look upwards or turn your head sideways. In an attempt to avoid neck twisting, you might resort to moving your entire body or shoulders, which can lead to additional muscle pain.
To tackle neck pain, applying moist heat on the affected muscles can aid in relaxation. Opt for a cervical pillow while sleeping, or in some cases, no pillow at all could help alleviate neck pain. Slow range-of-motion exercises are recommended, like moving your head up and down and side to side. Regular practice of these exercises can help prevent loss of motion and decrease pain.
Jaw Pain
The mandible joint, located at the side of your face or just in front of the ear, can often be a source of discomfort, making biting into something as commonplace as a sandwich or an apple painful.
When experiencing jaw pain, opt for softer foods that require less force to eat and cut food into smaller bites to minimize chewing. Refrain from activities such as clenching your jaw, cradling a phone between your ear and neck, or resting your chin on your hand, which can aggravate pain. Support your jaw with your thumb and index finger while yawning to prevent further discomfort. You can also massage the muscles of the head and neck to relieve tension.
Elbow Pain
Despite the pain, it’s crucial to straighten your elbow, or you could eventually lose the ability to do so. Over time, holding any joint in a bent position may lead to muscle shortening on that side.
Use a heating pad or take a warm bath or shower to loosen the joint and relax stiff muscles. In case of swelling, apply ice packs. Exercises that involve straightening your elbow, such as pushing away light objects or “pushing” pretend objects up to the ceiling, can prevent the muscles from shortening. Discussing with a physical therapist about different types of braces and splints that can help ease the pressure off painful elbows and promote healing can also be beneficial.
Wrist Pain
Wrist pain can make raising your wrists or making a fist difficult. Using a functional splint during the day can help you perform tasks with less pain, while a resting splint at night provides extra support and may prevent deformity.
In addition, some exercises can help relieve wrist pain. Slowly and gently pull the thumb away from the fingers on the opposite hand using the thumb of one hand. Hold for a count of 25 and repeat with the other hand. With your arms stretched out in front of you at chest level, place your wrists back to back, then slowly stretch them away from each other, holding for a count of 25.
Finger Pain
Pain in the fingers can make it challenging to pick up small objects or even hold a pen or pencil. Using pens or pencils with soft grip covers can be helpful. Alternatively, you can use a computer instead of writing by hand and utilize voice-recognition software if you find it difficult to use a keyboard. Using Play-Doh, putty, or a stress ball can help strengthen your fingers.
Hip Pain
Hip pain can make walking, climbing steps, sitting for long periods, or even sleeping difficult. In children, hip pain may signal uncontrolled inflammation, which, left untreated, can cause joint damage and growth problems. Therefore, it’s especially important for children, as well as adults with inflammatory forms of arthritis like RA, to seek professional help from a physical therapist or rheumatologist.
Knee Pain
If pain and stiffness make it difficult to straighten the knee, you may walk with a limp and find it hard to squat or climb stairs. When experiencing knee pain, rest with your knee straight and your heel propped up. Use a cane in the hand opposite the affected knee when walking, particularly on uneven surfaces, or climbing stairs. A physical therapist can work with you to strengthen the quadricep muscles for knee support.
Ankle Pain
Your ankle might need some support if it becomes weak and painful. An in-shoe orthotic can support the structure of the foot to relieve pain when standing and walking. Strengthen muscles by performing ankle circles in the bath or using the feet to make letters of the alphabet.
Foot Pain
When your foot hurts, the pain is usually worse on the ball of the foot, making it harder to walk or raise your toes. Place a small pad just behind the ball of the foot to relieve pressure on the foot. Wear low-heeled shoes with a roomy toe box.
Conclusion:
In conclusion, managing arthritis pain does not just involve treatment but also prevention. You can take action by seeking professional advice, maintaining an active lifestyle, and making necessary modifications in your daily routine. So, whether it’s neck, wrist, knee or foot pain, there’s always a solution to ease your discomfort and enhance your mobility.