Joint protection can reduce pressure on arthritic joints and reduce pain. There are several joint protection principles that can help conserve energy and maintain joint function. The advice is simple, but you must pay attention to proper movements and recognize body signals.
First, you need to identify body signals. If you feel pain after activity, you must consider that you are overactive or doing too much. Don’t ignore the pain – respect the pain you feel. Follow the arthritis “2-hour rule”: If you have more arthritis pain two hours after exercising than before, you should reduce it next time. In other words, adjust your activity level based on your pain level.
Avoid activities that damage the affected joints
Avoid any activity that causes pain and find a better way to complete the task. Make compromises to protect your joints. If standing causes pain, try doing the activity while sitting. Avoid putting too much pressure on your opponent’s facet joints. For example, if opening a water bottle is painful, don’t force your hand. Find a bottle opener that works, or have someone else open it for you. Also, avoid lifting heavy objects. Ultimately, your common sense will dictate what activities you should avoid.
Check auxiliary equipment
There are countless assistive devices that can help you with otherwise difficult and painful tasks. Can openers, reachers, vanity sticks, long-handled cleaning tools, raised toilet seats, and shower stools are just a few examples of assistive devices that are easy to find. Use assistive devices to reduce stress on your joints.
Use the largest and strongest joints and muscles
Both arms should be used when lifting or carrying objects. By using the largest and strongest joints, you don’t stress individual joints or weaker areas of the body.
Use good posture and body mechanics
There are proper ways to stand, sit, bend, reach, and lift that will allow you to reduce stress on your joints. With proper movement, you can protect your joints.
Avoid staying in one location for too long
Holding the same position for a long time can cause the joints to stiffen and become painful. You should change positions as much as possible so you can protect your joints.
Balance activity and rest
Activity and rest must be balanced. When your body signals that it has had enough, take a break. By balancing activity and rest, you’ll be able to do more, although it may take longer, and you’ll protect your joints as well.
Avoid prolonged immobility
Prolonged inactivity and immobility can lead to increased stiffness and pain. Gentle range of motion exercises should be performed daily. Each joint should complete its full range of motion by flexing, extending, and extending the joint.
lose excess weight
The extra weight increases the stress on the weight-bearing joints. By losing weight and then maintaining your ideal weight, you will protect your joints.
Simplify, plan and organize
Try to use your muscles and joints more efficiently. By planning and organizing your work or any activity, simplicity will translate into energy savings and less stress on your joints.