Feel the pain? Do you have sore muscles? Are you recovering from a recent sprain or fracture? Between over-the-counter products, prescription drugs, corticosteroid injections or gels or physiotherapy, there are many non-medical ways to try to relieve the discomfort.

For acute injuries that happen suddenly, medical experts recommend the “FIG” method shown below to reduce pain and swelling and speed healing. If the bone is not sticking out or you are uncontrollably bleeding, RICE is often the first thing that doctors recommend if you curl up, bend or fall, resulting in sprains, strains, ligament tears, fractures or sprains.

Apply “RICE”

• Rest: Avoid injuries and limit routine activities • Ice: Put ice packs (or a bag of frozen vegetables) on the injury for 15-20 minutes several times a day • Compression: Put on an Ace bandage or compress. sleeve. • Raise: keep the injury raised, above the heart and as high as possible.

For general well-being, here are some lesser-known solutions for caring for your body.

Straighten up

“Don’t lean over your computer,” Gail Lind wrote on Next Avenue’s Facebook page when we asked people what they would like to know before an injury or procedure.

Practicing good posture both sitting and standing can help in alignment and prevent excessive strain on joints, muscles and spine.

Study your genetics

“Your family’s medicine is invaluable,” says Amy Davis. Davis, 59, of Fort Wayne, Indonesia, recently underwent a complete knee arthroplasty after learning she had osteoarthritis of the bone.

Understanding what you may be genetically predisposed to can open your eyes. Davis later found cousins ​​who also had similar problems when they were young. “The sooner you get the information, the better,” she says.

Examine your diet

Sometimes the foods we eat can cause unexplained joint pain, said Dr. Siddhart Tambar, a rheumatologist with Chicago Arthritis and Regenerative Medicine in Chicago. “So taking the time to figure out which ones can help alleviate the discomfort that is often associated with arthritis.”

Several ingredients that, according to the Arthritis Foundation, can cause more pain include sugar, aspartame, monosodium glutamate and alcohol.

Take vitamins

Most doctors recommend taking vitamin D supplements, especially between November and March, when many people are not so often outdoors in the sun.

Although clinical data have not yet shown beneficial benefits, there is ample evidence that vitamin K may be beneficial for those suffering from osteoarthritis.

Ask your doctor if you are suitable for vitamins (along with dosage requirements).

Stay social

“There’s a hesitation to go out and do something when you’re in pain,” says Linda Van Gilder, “but every time I do it, it lifts my spirits.” Van Gilder, an active 59-year-old woman, was twisting her knee as she moved from room to room, and was surprised to learn that she also suffered from osteoarthritis.

“Staying in touch with family and friends is critical to a patient’s positive outcome in orthopedic treatment,” says Dr. Andrew Grose, orthopedic surgeon-traumatologist at HSS in Stamford, Cannes.

Schedule a massage

Deep tissue massage and neuromuscular massage can help relieve pain caused by major problems.

“I used to think of any type of massage as an unnecessary luxury,” said Van Gilder. However, she says the massage “changed the game” in relief.

Whether you’re recovering from an injury, experiencing limited mobility, or experiencing pain from repetitive loads, massage can help.

Bonus: if you have a doctor’s appointment, some massage sessions may be covered by your health insurance plan. Be sure to ask your doctor or assistant therapist.

If professional massage is not an option, consider purchasing a hand massager.

Breathe and meditate

Studies show a positive effect of meditation and mindfulness training.

“Although we can never regain our youth, you can always improve your mental attitude towards life and aging,” says Tambar. Spending a few minutes each day to clear your mind, be intentional and focus on breathing can help you feel better not only mentally but also physically.

And for those times when certain parts of the body want a little extra TLC? Here are top-down ideas to limit pain:

Over your shoulders

It is often felt that the weight of the world lies on our shoulders; take a break and apply moist heat to help relax the muscles. Alternation of heat and ice can also reduce pain.

Another recommendation: “Learn to use your other hand,” suggests Beth Combs, 60, of White Beer Lake, Minneson. As a professional piano tuner, Combs needed to find alternative ways to continue to fight pain before and after shoulder surgery. multiple tears.

For your wrists

Due to the almost constant use of technology, Mayo Clinic’s orthopedic surgeon and wrist and wrist specialist Dr. Sanjev Kakar recommends using hands-free software and different fingers for text, not just thumbs. By doing this, you can reduce your risk of recurrent stress syndrome.

For your hips

Like your shoulders, switching between hot and cold can bring relief. If you have access to a pool, experts believe that walking on a shallow edge can also relieve pain.

On your knees

The knee, which is the largest and most complex joint in the human body, has a great responsibility to face many problems that can go wrong – from excessive strain to tears to bone wrinkles.

Wearing a knee brace or using arch support can reduce pain and relieve pressure accordingly.

On the feet or ankles

It is estimated that nearly three-quarters of the population will experience pain in the feet or ankles during their lifetime. And 10-15% of them suffer from plantar fasciitis (PF), with overweight, middle-aged women and young athletes overturning the scale.

Studies show that wearing an ankle bandage can help minimize the risk of injury or help you heal. Another option is to cover the foot or ankle with zinc oxide tape, which can also help reduce pain and swelling PF.

In addition, massaging a small amount of castor oil on the heel or pain site can reduce the swelling and pain often associated with PF. Natural inflammatory castor oil can also be used after surgery to reduce the appearance of scars.

Kakar warns that after a short period of time, if your discomfort does not go away, visit a specialist to determine if there is a underlying disease.

Often he sees patients who have been injured going to the emergency room or to the emergency room for an X-ray, and he reads as usual.

“These patients may not consider their pain,” says Kakar, “when in fact soft tissue damage is impossible to see on an X-ray and requires more advanced technology such as MRI or ultrasound to better identify the injury.”

The story is provided by Next Avenue

Source link