Are you struggling with excessive joint pain after an injury?
Joint health is one of those aspects of our health that we take for granted. It’s not until going up the stairs or getting up from bed becomes a challenge that we start to think about our joints. Your joint injuries could result from old age, a medical condition, or a recent injury.
There are many reasons and types of joint pain. Fortunately, the recovery and healing process is quite simple. Don’t let chronic pain hinder you from enjoying daily life.
This article covers some great tips for boosting your recovery. Read on to discover more!
Take Advantage of Hot and Cold Therapy
Hot and cold therapy is a tried and true method for treating joint injuries. If your joints feel a little stiff, start the day off with a hot shower or bath. A heating pad or an electric blanket can also enhance your comfort while sleeping.
If you start feeling pain throughout the day, use cold treatment. This will help to reduce swelling and inflammation from joint pain. Grab an ice gel pack or wrap a towel around some frozen veggies.
Cold treatments can offer instant relief. However, keep in mind that you must never ice your skin directly. If you don’t have a small towel around, you can opt for a spare shirt instead.
Consider Using a Brace
If you have joint pain around the knee, you can use a knee brace for some extra support. This is great for people with weak knees or those who lack stability.
However, the type of knee brace will depend on the pain level and location. If you have arthritis, you may experience pain under the kneecap and between your outer or inner femur and tibia.
Sleeve Knee Brace
A sleeve brace is best for people with mild stiffness and pain. A sleeve brace will compress the knee to warm the joint.
This, in turn, helps to reduce swelling and can even help relieve stiffness. If you feel wobbly or unsteady, a sleeve brace can give you the support you need.
Web Knee Brace
If you feel pain beneath the knee cap, a web brace is best for you. This type of knee brace is similar to the sleeve brace, only with silicon webbing. This webbing will tighten whenever you bend or straighten your knee, which is great if you need extra support.
Unloader braces are great for people who suffer pain between the tibia and femur. This is best if you have more pain on one side of the knee than the other. Unloader braces consist of two metal bands around the thigh and calf.
A hinged bar connects these two bands to shift pressure from one side to provide relief. However, if your symptoms are the same on both sides, this may not give you as many benefits.
Joint Care While Exercising
Exercising is the cornerstone of healthy limbs and joint mobility. Low-impact exercises are great for beginners, like water activities, swimming, and tai chi. Even walking for a few minutes each day can offer great benefits for your joint health.
However, many get overexcited about their recovery and end up pushing themselves too far. It’s crucial to remember that rest is as important as regular exercise. If you’re starting a new exercise program, listen to your body.
Your muscles and joints will tell you if it’s too much to handle. Severe pain and stiffness the day after is a sign that you’re off o a harsh start. It’s also best to give your body enough time to rest.
This doesn’t mean you have to stop moving completely. Instead, continue doing stretches in between your exercise days. It also helps to set manageable goals with enough exercise variety to help you stay engaged.
Fix Your Diet
A good diet is a complementary practice to regular exercise. Treat your body right, and your body will repay you in kind. Fix your diet with foods that help build bone density and strengthen tissues.
Salmon, halibut, trout, and sardines are rich in Omega-3 fatty acids. These dishes help you reduce inflammatory proteins and lower various health risks. You may also opt to take a fish oil supplement instead to get these benefits.
You also need sources of antioxidants, and you can find this in fruits in all colors of the rainbow. Blueberries, pineapples, tomatoes, and apples are great examples of this. If you still cook with sunflower oil, peanut oil, or vegetable oil, it’s time to toss it out for olive oil.
Olive oil is least likely to increase inflammation and is also rich in healthy fats. If you’re concerned about all these diet changes, don’t worry! You can still eat sweets.
To be specific, dark chocolate is a great addition to your diet. Cocoa has loads of anti-inflammatory properties, so look for chocolate with at least 70% cocoa.
Mind Your Posture
Improper posture can add stress to your joint and increase the risk of joint injuries. When sitting, standing, and lifting heavy objects, assume proper posture. Doing so will protect you from joint damage or painful injuries.
Consult Your Doctor About Physical Therapy
There are plenty of things you can do at home to boost your joint recovery. However, there’s nothing wrong with getting a little help from experts. A physical therapist is the best person to have at your side if you’re struggling with joint pain.
They can help you maintain your ideal weight and guide you through exercise. It doesn’t hurt that you’ll have someone to spot you in case of a challenging exercise. Talk to an orthopedic doctor to see if you’re a good candidate for physical therapy and other treatments.
Tips on Promoting Recovery for Joint Injuries
Joint injuries and pain can impact your quality of daily life. However, with the right treatment and support, you’ll back up in no time. If you want to learn more about staying healthy and in good shape, check out our other blog posts.