The Most Effective Tips for Joint Pain Management

Besides using our 一理通Koza patch, here are some suggestions to ease joint pain from head-to-toe:

Neck Pain

Neck pain can limit head movement and cause discomfort. Avoiding neck twisting by moving the whole body can prevent muscle and joint pain.

Solutions: 

Apply moist heat to muscles for relaxation. Use a cervical pillow or none to ease neck pain. Perform slow range-of-motion exercises to prevent motion loss and reduce pain.

Jaw Pain

The mandible joint is a common source of discomfort, causing pain when biting into a thick sandwich or an apple. Jaw pain is typically felt on the side of the face or just in front of the ear.

Solutions: 

During episodes of jaw pain, consume softer foods that require less force to eat, cut food into small bites to reduce chewing, and avoid chewing gum. Utilize moist heat or cold, or a combination of both, to alleviate pain. Refrain from activities like clenching the jaw, holding a phone between your ear and neck, or resting your chin on your hand, as they may exacerbate pain. When yawning, apply gentle pressure underneath your chin with your thumb and index finger to support your jaw. Lastly, massage the head and neck muscles to alleviate tension.

Elbow Pain

Even if it causes pain, it’s crucial to straighten your elbow, or you may lose the ability to do so. Holding any joint in a bent position could shorten the muscles on that side over time.

Solutions: 

Use a heating pad or take a warm bath or shower to loosen the joint and relax stiff muscles. Apply ice packs for swelling. To prevent the muscles from shortening, try exercises that require straightening your elbow, such as pushing away light objects or “pushing” pretend objects up to the ceiling. Speak with a physical therapist about different types of braces and splints that take pressure off painful elbows and permit healing.

 

Wrist Pain

If your wrists are sore, simply raising them or making a fist can be challenging.

Solutions: 

Utilizing a functional splint in the daytime can aid in task performance with reduced discomfort. Employing a resting splint at night offers additional support and potential deformity prevention.

These exercises may also help relieve wrist pain:  

Use the thumb to gently pull it away from the fingers on the opposite hand, holding for a count of 25. Repeat with the other hand. 

Stretch your arms in front of you at chest level, place your wrists back to back, then slowly move them apart. Hold for 25 counts.

 If pain persists, work with a therapist on strengthening the muscles on the back and side of the arm.  

Finger Pain

Sore fingers may hinder the ability to grasp small items or use a writing instrument.

Solutions: 

When writing, use ergonomic pens or pencils. Consider using larger pencils or crayons for children experiencing finger pain. Opt for typing on a computer and utilize voice-recognition software if typing is challenging. Strengthen finger muscles with Play-Doh, putty, or a stress ball. 

 

Hip Pain

Hip pain can hinder walking, stair climbing, sitting, and sleeping. In children, it might indicate uncontrolled inflammation leading to joint damage and growth issues. Seeking help from a physical therapist or rheumatologist is crucial for children and adults with inflammatory arthritis like RA.

Solutions: 

Engage in range-of-motion and stretching exercises for flexibility, pain relief, and injury prevention. Consider soaking in a warm bath to alleviate pain and stiffness, facilitating exercise.

Here are two exercises to try:  

Lie flat on your back, knees bent, and feet flat on the floor. Engage core and buttocks to raise hips three to five inches. Keep back straight, hold for five to 10 seconds, then lower. Repeat 10 times, two to four times daily.

Position on back with legs extended. Draw one knee to chest, hold for 30 to 60 seconds. Engage core muscles. Repeat with opposite leg. Perform 2-4 times daily.

Knee Pain

If pain and stiffness hinder knee straightening, walking with a limp and squatting or climbing stairs may be challenging.

Solutions: 

When experiencing knee pain, rest with knee straight and heel propped up. Use a cane in opposite hand when walking on uneven surfaces or climbing stairs. Physical therapist can strengthen quadricep muscles for support.

Exercise:

Lie on your back with one leg bent and the other straight. Tighten the muscles of the straightened leg and raise it to the level of your other knee. Slowly lower. Repeat 10 times per leg, then switch. Do this exercise twice more daily.

Ankle Pain

In a situation where your ankle weakens and causes pain, support may be necessary.

Solutions: 

An in-shoe orthotic can assist in supporting the foot's structure to alleviate discomfort while standing and walking. Strengthen muscles by performing ankle circles in the bath or using the feet to form alphabet letters.

Perform exercises that stretch the calf muscles. 

Begin by sitting on the floor with legs extended. Wrap a towel around the soles of your feet. Gently flex feet and toes upward. If needed, bend knees slightly to reduce strain on quadriceps. Hold for 10 seconds and repeat 10 times.

Foot Pain

Foot pain often intensifies on the ball of the foot, hindering walking and toe movement.

Solutions: Position a small pad behind the ball of the foot to alleviate pressure. Opt for low-heeled shoes with a spacious toe box.