Leading a life with chronic joint pain, Arthritis, and its symptoms are a real challenge in this busy world. According to a recent survey, 78% of women and 66% of men were affected by Arthritis. However, it is possible to fight back against this disorder with some effective measures.
On this World Arthritis Day, Here are the ten practical steps to follow to protect you from this chronic pain.
According to the recent report from OARSI-Osteoarthritis research society international committee, reducing 10% of a person’s weight will decrease the half of the knee pain. Excess weight will create pressure on the joints and results in worsening of the inflammation.
Maintaining an exercise pattern is not severe and doesn't need to be with strenuous exercises. Researchers had suggested normal activities at least 30 mins for five days in a week. It improves the condition by strengthening the hips and knees to support body weight.
Before you begin the exercise, it is best to regularly do some stretches for at least three minutes. It is beneficial for joint lubrication and boosts the movement all day. Apart from others, static stretching is safe to perform.
Make sure you are flexing your muscles and joints with the cross-training exercises. Engaging in more than one workout promotes your fitness and posture. It also lessens the effect of injuries and makes you recover faster from Arthritis.
If you are doing regular exercise, it is vital to learn about Delayed Onset Muscle Soreness (DOMS) and True Muscle Injury. DOMS is a common effect after a workout, which may last longer for 72 hours.
However, in the case of True muscle or Ligament injury are exercise-induced conditions that damage muscle fibers, and it needs proper treatment.
Apart from your options in the other exercises, it is essential to do both cardiorespiratory and resistance exercises. Resistance exercise eases the pain, stiffness, and swelling of the joints while the cardiorespiratory aerobic exercise aids in improving Rheumatoid Arthritis and Osteoarthritis.
Walking is the best exercise mode for all age group people. According to the experts, it is advisable to take at least 10000 steps per day. Regular walking would help to burn calories and shed weight. Losing pounds will lead to promoting joint health.
Besides every point, it is crucial to wear the best and breathable shoes. The best ones will add more stability and flexibility to your ankles and knees. Do remember, the average sports shoes have a lifespan of 200-250 hours.
The ways mentioned above are profitable in preventing Arthritis and aids from curing the same and reducing symptoms. With the proper guidance and a positive mindset, there will always be a way to come back and lead your life as you deserve.