Playing sport may result in injuries, depending on the type of sport you play and whether it is a contact sport.
Make your diet joint friendly – An anti-inflammatory diet will assist you to reduce joint pain and includes eating much fresh fruit and vegetables and ensuring an intake of omega 3 and omega 6 fatty acids. Omega fatty acids can be found in salmon, mackerel, tuna, herring and sardines. Nuts, seeds and plant oils also contain omega 3 fatty acids and include nuts, chia seeds, walnuts, flaxseed oil, soybean oil and canola oil.
Improve your balance and stability – to reduce the chance of falling over. This can be done by using a balance board or undertaking Tai Chi. Standing on one foot using alternative legs, tightrope walking, and the flamingo stand are all exercises that can improve your balance.
Take time out – If you are feeling dizzy, this is your body’s way of telling you to take time out from that activity and to rest and recover from the activity. If you are over-training this will place much stress on your body and may result in more injuries.
At home you can get very busy and don’t notice the pain creeping on. You can beatpain with these strategies:
Try Yoga – Downward dog is a very good position for lower back pain. You can try a few simple exercises by downloading them from the internet. Only work within your comfort zone – do not push too hard too fast. Remember to choose them from someone that practices and trains in Yoga.
Give your feet a rest – your brain gets so many messages from your feet. Give them a gentle rub or soak in some warm water. Your whole body will feel better for it. The warm sensation will allow you to move more freely.
Lose weight – I know this is hard to do, but if you are eating a diet rich in sugar and carbohydrates, you will put on weight or reduce the chance of losing weight. The excess weight can put pressure on your joints and cause pain. Consider going on a sensible diet and/or undertaking regular exercise to lose weight.
Pain is an essential tool for your brain to advise your body something is wrong. If you have pain it is there for a reason and you must investigate the source of the pain and treat the pain at its source to have a good outcome.
Once you have established the source and reason for your pain you can then develop strategies to manage the pain.
These strategies can include physical therapy, massage therapy, chiropractic care, exercises, naturopathy, mindfulness, cognitive behaviour therapy, distraction and other activities.
Physical therapy is easy to obtain as you don’t need a referral and can get a booking with a local physiotherapist in a week or two. Massage therapists and Chiropractor appointments can be obtained in the same way.
Naturopaths will review your diet and how it affects your pain. They may advise on a specific diet to follow and they may also prescribe natural supplements for pain relief.
Mindfulness involves accepting the pain as a necessary component of your recovery. Once you have accepted the pain, you will not be fighting it anymore and your gradual recovery will result in less pain as you recover. Knowing that pain is a part of the healing process allows you to accept it.
Pain management is different for everybody and it is advisable to try a different approach at a time to find out which one suits you.
Once you are in pain and you commence taking Paracetamol, Ibuprofen, Codeine and other drugs it is very easy to depend on these drugs to manage your pain. It can get very expensive and many of these drugs have side-affects which you may or may not be aware of.
If you have found out the source of your pain and the condition that you have that is giving you pain, consider commencing pain management strategies that can reduce your pain. Before undertaking any new exercise, obtain approval from your GP or health care provider to ensure the exercise is suitable for your condition.
Here are some pain management strategies that don’t involve taking pills.
Stretching – If your pain is muscular skeletal, gentle stretching of the inflamed area may reduce your pain. Consider arm raising, leg stretching and leg raising to keep your joints moving. If it hurts stop the exercise.
Walking – Movement may assist in pain management. If you have a walking stick or are in a wheel chair, consider walking or floating in a pool to get the weight off your joints. If you are walking in water ensure the water is above your waist level so you are not putting too much pressure on your back, knees, legs or feet.
Fit ball – The fit ball can be a great aid to assist in pain management. Ensure you brace your abdominal muscles and lift your pelvic floor. Begin with basic exercises like pelvic rotations, alternative leg lifts and alternative arm lifts.
Your diet – Some foods have natural anti-inflammatory properties, these include pineapple, nuts and green leafy vegetables. Swap out some unhealthy foods for these healthy alternatives and see if you have an improvement in your pain levels.
Chronic pain is very difficult to manage and it can affect your whole life. Simply avoiding the activities that contribute to pain is sometimes not enough to ensure you are pain free. Try a few of these strategies to find out what works for you.
Soft gentle exercise – a slow walk or a walk in a pool will assist to keep your joints soft and supple. Your muscles will be used and this will assist with their function also. Ensure you don’t walk up a hill or if you are walking in water, ensure that most of your body is submerged in the water up to your waist so that your back and legs don’t have to take all your weight. If you have a pain spasm or ache, stop the exercise, manage your pain and seek medical assistance.
Gentle stretches on a fit ball – Ensure you are not heavily medicated or have been drinking alcohol. Obtain a fit ball that is the right size for you. When you sit on the ball, your feet should be flat on the floor and your legs are parallel with the floor. Brace your pelvic floor and ensure you feel stable. Ensure you are breathing deeply and maintain your concentration. When you are ready, try some simple exercises such as lifting alternate legs, lifting alternate arms and some light ball bounces. Repeat each exercise 10 times on both sides.
Gentle Yoga stretches – Ensure you can lie comfortably on the floor. If you cannot get down to the floor, try doing these exercises on a bed. Pull in your pelvic floor and lift one leg straight into the air very slowly and take it as high as you can. Repeat this exercise 10 times for both legs. Do the same exercise with your arms and move as slowly as you can, concentrating on the technique.
For more information about exercises that will assist with pain management, please visit the Beatpain App Store or Google Play.
Chronic pain is pain that persists beyond injury healing time. This persistent pain is less about the damage to your body and more about the sensitivity of your nervous system.
Research has shown that exercise helps to manage persistent pain. Exercise can reverse the negative cycle of muscle wastage and more pain. Individuals with persistent pain can learn to enjoy physical activities again and this helps them to manage their pain better physiologically.
To change your mind-set about your pain, you need to understand several things:
Exercise is medicine and daily exercise will assist you to manage your pain better
Use your stretches to cool down and do short steady amounts of exercise
Start slowly and don’t expect too much from yourself
Monitor your pain with a rating system from 0 to 10 with 10 being the strongest amounts of pain possible
Score your pain when doing your exercise and don’t push yourself into the stronger pain range
If your pain increases by more than 2 points during an exercise, stop doing the exercise
Different exercises can be undertaken to manage your pain. These exercises include:
Stretching exercises – Stretch at least once per day to keep your body supple and used to movement
Strengthening exercises – For building strong muscles which includes squats, wall push ups and bicep curls
Cardiovascular exercises – Walking, swimming and riding are light aerobic exercises which is less likely to impact on your joints
Most of all, keep it fun!
To find out more about which functional exercises are suitable for you, Check out the Beat Pain app available at the Apple Store and Google Play.
Pain affects us in our everyday lives and there are some very simple strategies to beat pain. These strategies include:
Soft Tissue Therapy – Tissues that hold the joints and bones together can become inflamed and cause pain. Through specialised massage techniques, motion can be improved in joints and this can reduce inflammation and the associated pain. This technique requires a skilled Physiotherapist with much experience in this area.
Therapeutic Exercise – An exercise plan developed by a physiotherapist that includes exercises that assist with your balance and coordination, muscles, range of motion, posture and breathing. These exercises are given to you by a physiotherapist that tailors a program to suit your needs.
Maintain ideal posture by sitting and standing in the ideal position that supports your spine and does not cause pressure on your joints. A lumbar roll placed strategically on your car seat and office chair can assist you to maintain the correct posture.
Cold packs can be placed on areas that are inflamed to reduce the inflammation of those areas. It is advised to only use the cold pack for a maximum of 10 minutes. However, this will only work when there is inflammation.
Download the Beatpain app from the App Store to get credible information from an Experienced Occupational Therapist whom has developed Pain Management Plans for hundreds of individuals. These strategies have been proven to work and they are available to you for only AUS $7.00.