The Health & Wellness Blog

Step 3: Do-it-yourself pain relief

In addition to doing your exercises (that we prescribe), here are a few things you can do in the comfort of your own home:

• Heat. Warming tissues eases arthritis pain by increasing blood flow to the affected joints. It can help relax tight muscles, eliminate waste products like lactic acid that cause stiffness and soreness. Here’s what you can do to increase temperature to affected joints:

• • Hot bath or Jacuzzi
    • Caution: If you have cardiac problems or if you are over age 70 (as we age, our bodies do not regulate heat as efficiently) check with your doctor first.
  • Heating pads
    • Caution: Although moist heat tends to be more effective than dry heat, you can use an electric heating pad. But be careful - it is estimated that 100,000 people burn themselves on it every year, so make sure you DON'T fall asleep with it on! Read the instructions before use. We can teach you exactly how to use a heating pad for best results.
  • Contrast bath
    • Use warm water (110 deg F) and cold water (65 deg F) for areas like hands and feet. Put your hands/feet in warm water for 5 minutes, then in cold water for 1-2 minutes. Repeat this process up to 3 times to help decrease pain and swelling in the joint.

• Cold therapy. This includes ice pack, cold compression wraps, or ice massage. It works by decreasing the blood flow to the area to decrease swelling, and reducing the pain signals to the brain (making it less painful). After an acute flare-up, for the first 48-72 hours, use ice for up to 15-20 minutes to decrease pain and swelling.

• Rest. Be sure to rest the injured part. You can either relax your entire body, or the joint specifically by wearing a brace to protect and support the joint.