Medical professionals recommend mild exercises that put joints through their normal motion capacities at least once a day, interspersed with cycles of rest, particularly when acute systemic of local joint flares occur.
Consult with your doctor about the appropriate length or rest times during general or joint flares.
Halting Arthritic Pain
There are several reliable ways of alleviating pain for brief lengths of time to make it less problematic for arthritis sufferers to exercise. An experienced doctor or physical therapist can recommend a pain relief method specific to your disease. The most popular and useful methods include:
Moist Heat
Applying most heat with the use of warm towels, hot compresses, baths or showers for 15 to 20 minutes at a time can alleviate symptoms of pain.
Deep Heat
Deep heat can be professionally administered to a non-inflamed joint through the used of:
short waves microwaves ultrasound
However, people with symptoms of severe inflammation should not use deep heat. This method is usually applied to and around the shoulders to loosen tight muscles before performing stretching exercises.
Cold
To reduce swelling and severe inflammation, a towel-wrapped cold compress of ice or frozen vegetables can be applied for 10 to 15 minutes at a time. This method is not recommended for people with Reynaud’s syndrome.
Hydrotherapy (water therapy)
Water therapy works to reduce pain and stiffness. It is ideal to perform exercises in a pool as water helps to take the weight off stiff and painful joints. A lot of community centres offer hydrotherapy classes for people with infirmities like arthritis. This method is especially useful when combined with heat and movement, as with a whirlpool or Jacuzzi.
Mobilisation
Therapies which utilize mobilisation techniques include:
traction (pulling gently and steadily) massage manipulation (a form of touch therapy using the hands to help bring back normal joint movements)
These methods work to alleviate pain symptoms, enable easier joint movements and improve muscle and tendon flexibility, especially when administered by a trained professional.
TENS Units
Using the method of TENS (transcutaneous electrical nerve stimulation) involves transmitting electric shocks via electrodes attached to the skin. A TENS unit may be worn during the day and activated as needed to relieve pain symptoms.
Biofeedback
This method acts as a muscle relaxant while controlling pain responses.
Relaxation
This type of method can be learned from an experienced therapist. It involves releasing muscle tension and works to lessen pain.
Acupuncture / Acupressure
Both remedies originate from traditional Chinese pain relief methods. Acupuncture involves the use of needles to stimulate deep sensory nerves, urging the brain to release endorphins, the body’s natural painkillers.
Acupressure works in much the same principle but utilizes pressure to relieve pain symptoms.