Aerobics and Dancing for Arthritis Pain Relief

Ah—dancing. Little did I think over 30 years ago, as I waltzed around the dance floor with some pretty maiden, that I would be writing about it today in an article dealing with pain relief. In that earlier life of mine, my knees buckled at the sight of some lovely feminine legs, but nowadays they crumple for a completely different reason.

For those of you who loved dancing before developing arthritis, it can still be a great pastime, and helpful in the quest for pain relief. It’s fun, it enables you to carry out useful movements, improving your physical condition. It also helps your stance, breathing, and overall general fitness. It’s also a great social outlet, and, dare I say it, makes you feel younger again, and good to be alive.

If you attend a structured dancing course, you’ll probably find that it combines range of motion movements and strengthening exercises in the prescribed steps. Some keen dancers find that they incorporate some of their dance movements in their other daily activities. I kid you not! They find that their motions have become more fluid and flexible, and that their walking is not as stiff as previously.

Of course, before you even think of tripping the light fantastic, there’s a couple of things that you should be aware of. If you’re carrying more plastic around with you than the cards in your pocket, such as a hip or knee replacement, check with your doctor that the moves in your dance routine will not be harmful. Even if you sometimes accumulate fluid in them, the doctor will be more than likely to advise you on safe ways to negotiate the dance floor.

You should also make sure that you wear comfortable clothing and shoes, especially the latter. They should be supportive, and can be of any variety, but low heeled ones are probably the best. You wouldn’t want to go there in your stiletto heels, only to stumble and break your arm or leg, whilst doing something that’s supposed to be helping you beat arthritis. Trainers can easily stick, thus cramping your style, and can result in less ease of movement.

If you are attending an informal dance, say in a club or at a party, you will need to be more careful—your partner might not know, or even forget, in the case of someone you already know, that you suffer from arthritis. This kind of situation is not likely to arise when you are in a class or taking lessons. However, you should always have a chat with with your instructor before starting, in order to explain to him about your condition, and any problems that you think may arise.

Pain Reel-ief indeed!

 

How Your Knee Can Be Cursed By The Occult

Although I was diagnosed with arthritis in my left wrist about 15 years ago, it was a while later that my knees started to buckle for no apparent reason. Nothing was done about it at the time, and as a result, I believe that’s what has left them with arthritis nowadays. To minimise the risk of that happening, and the needless pain that accompanies it, I thought you might want to have a look at the following article by Dr. Bill Stillwell, of the Department of Orthopaedic Surgery, St. Catherine of Siena Medical Center.

“When you hear the word "occult," it may summon visions of a voodoo priestess muttering incantations and sticking a doll with pins. And if you sometimes get a mysterious, sudden, stabbing pain in your knee, you may wonder if there's a connection... if you're the victim of some sort of curse.

Well, your knee may be "cursed" by an occult injury. But it has nothing to do with the supernatural. "Occult" is from the Latin for "hidden." And, medically speaking, an occult injury is one without an apparent cause. When it comes to the knee, this most often means a torn meniscus, which can occur without a specific injury.

Most often, meniscal injury is suggested by swelling and effusion (water on the knee)... joint pain (though some are painless)... snapping or popping of the knee... instability of the knee (buckling or giving way)... and, occasionally, locking of the joint in flexion. But these symptoms may be lacking.

The meniscus is a crescent-shaped cartilage structure that lies between the top of the shinbone (tibia) and the curved end of the thigh bone (femur) inside the knee. ("Meniscus" means "moon" in Greek.) There are two menisci, one on each side of the joint. They act to disperse weight-bearing forces, to cushion shocks, and to guide the knee, especially when you're changing direction, pivoting, or twisting.

A sudden, exaggerated movement can tear the meniscus, and that's usually the way it happens. But some people develop a tear without any preceding trauma - simply as a result of the degeneration of the cartilage that occurs with aging. The center of the tissue breaks down and becomes soft and jelly-like. Eventually, the jelly breaks through the outer surface, the disruption extends, and a tear is born.

Menisci have a really bad blood supply. Once they're torn, they don't readily heal. And for that reason, most of these injuries require arthroscopic surgery, either to repair the tear or remove it. So if you suspect this is the source of your discomfort, see an orthopaedist. Ignored, it will continue to cause problems. And it can eventually lead to arthritis.”

This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.

 

 

Gulls, Gannets, and Daily Activities for the Arthritis Sufferer

If you’re one of those arthritis sufferers whose condition gets worse with cold or dampness in the air, it’s better that you try to keep your body temperature at a comfortable level at all times. Remember that this is important in warm weather also, as an air conditioner can create nasty, unwanted draughts.

Many folk prefer loose clothes with elastic waists instead of zippers or buttons. Sweatsuits, leg warmers, and knee socks are very popular—I have an elasticated knee sock that I use for my left knee, after applying pain relief cream, and I find that it helps me greatly. For people like me, an extra layer seems to definitely help the painful joints. I’ve seen some folks who’ve cut the feet off socks, and used them as a sort of warm tube on the elbows or knees. Others make use of cloth bands, similar to those worn by tennis players, to hold warmth in their wrists.

There are some everyday tasks that can be difficult for the able bodied, never mind those with arthritis. A favourite moan seems to be those confounded medicine bottles that come with those supposedly childproof lids—goodness me, my four year old granddaughter can open them, but I cannot. Sort of defeats the purpose, I think. I get someone to open it for me, then transfer the contents to a bottle that can be opened easily. A pair of scissors is a must have tool for those plastic food packages and sealed bags. Those cans with ring tops that you have to pull back are on the increase, and if you don’t fancy the idea of dying through thirst or starvation, then you probably have to resort to your electric can opener. When I’m away from the house, and need to open that type of tin, I usually carry something such as a small screwdriver to prise the tab upwards, then wrap the edge of a cloth or towel round my finger in order to pull it.

Talking of being away from home, I’ll digress at this juncture. I was somewhere today that I've never visited, although it's only about 150 miles from my home—a couple of islands south of where I stay A friend takes his van there on business 3 times a week, and suggested that I take a spin with him. It was a lovely, crisp winter's morning when we left and boarded the ferry that was to take us there.--the sun still hadn't risen, and indeed, we were halfway across the short channel before it made an appearance. The channel is dotted with hundreds of reefs, seen and unseen, depending on the state of the tides, so the skipper has to mostly depend on navigation buoys that have been placed there, in order to negotiate a safe passage. There was hardly a ripple on the sea, with gannets, guillemots, and gulls diving for their breakfasts, and the odd seal popping up to have a look at us humans, no doubt wondering why we needed any form of transport to cross a stretch of water in the first place. I really enjoyed it apart from the fact that we weren't allowed to stay on the car deck—as there was no lift, we had to go up two sets of steps to an upper deck, which was easy enough for me to climb, but to descend with my arthritis knee pain was quite a different matter. If it hadn't been for a helping hand from my mate, I reckon that I would have needed to be airlifted off. I was told that it was in the interests of safety, but I really couldn't take that on board--if the boat was going to sink, we'd all have been in the drink anyway. I’m of the opinion that in this 21st century, all of us have a right to easy access to facilities on public transport whatever our disabilities.

 

 

General Tips On Exercises For Arthritis

In my last post, I talked about relaxation exercises for arthritis pain relief, and the help that they can give to the sufferer. Today I’ll go over exercises in general which can be an aid in reducing pain. There’s no doubt that if you do enough exercise you’ll be able to do more things, feel generally better, and some maintain, have a longer life. I know that for many who live daily with severe pain that exercise is probably the last thing on their minds, but for those with arthritis, it really can be important. It helps to decrease pain, gives you extra energy, and keeps your joints strong.

Nowadays, it must be said, the majority of folk do not exercise enough. Our way of life really doesn’t do anything to encourage it. We can sit in our living room with the computer or watching the telly, a lot of work is carried out whilst sitting in offices, and we tend to use a car for getting from A to B, even if the places are within walking distance. If we only realised how good exercise can actually be for us, we’d certainly do more of it for enjoyment, and not as a dull, routine bore.

I’ve mentioned in an earlier post, but I’ll repeat, that exercise can make our joints more supple, and our muscles stronger. Our bones as well will be stronger, which is a great help in warding off osteoporosis. Your balance will improve, you’ll have reduced stress (and weight!), and your sleep patterns will take a turn for the better.The reduction in weight mentioned above is important, as it will mean less pressure on your hips, knees, feet, and back. Obesity can increase the chances of developing osteoarthritis of the knee, and can also result in getting other conditions, such as diabetes. A proper and healthy diet is conducive to losing weight, but exercise can be just as important. It will certainly not make your arthritis worse, if you carry out suitable exercises, using the correct techniques. As I’ve mentioned in an earlier article, you should decide at the outset which time of the day suits you best—everyone is different in this respect, maybe because of commitments, or when pain is at a certain level. If you decide to attend a class for your exercises, try to find one that’s held at a convenient time to fit in with your lifestyle.

When, not if, you begin doing exercises, you will maybe feel some discomfort, most likely because you are using muscles that have lain dormant for some time. This is normal, but if you still feel some pain a couple of hours after exercising, then it’s possible that you might have overdone things, a sign that you should take things easier the next time out. Of course, if you have continual pain, or you notice a swelling of any joints, it’s a good idea to consult a doctor. If you are suffering from rheumatoid arthritis or lupus, there can be times when the pain or swelling is decidedly worse. During such a flare-up, it’s important that you do not give up your exercises completely, but to cut out the more strenuous ones. When the flare-up shows signs of improvement, you can slowly begin to build up to your previous level of exercise.

If you miss out on doing your regular exercises, for whatever reason, try to get back into the habit as soon as possible. Keep in mind that muscles tend to lose strength in a much shorter period of time than it takes to build them up again. Once you notice an improvement, make sure that you do not stop. You really have to carry on if you want to maintain long term benefits.

 

How to Fly With a Painful Knee

When you have a painful knee - whether it’s arthritis knee pain or a flare-up from a sports injury - you should use a cane for support when you walk. And when you sit, it’s best to keep the knee straight. This is a position of rest. It allows the kneecap to "float" and decreases pressure within the joint.

That’s easy to manage at home and in the office. But what if you have to fly? How do you keep your knee straight on a crowded plane? The trick is to make sure you get the right seat. If possible, sit on the aisle on the side opposite your painful knee. That will allow you to fully extend your leg into the aisle. Even better, get a bulkhead seat. In coach or on one-class flights, that’s where you have maximum legroom. And if you rest your foot on the bulkhead, you can not only keep your knee straight but also elevate it, which is ideal.

If you’re on any airline but Southwest, you will have an assigned seat. So get a note from your doctor requesting the bulkhead. You can also request it online, on the basis of disability. If you’re on Southwest, which has a group boarding policy with open seating, ask an attendant for a blue pre-boarding pass. (You don’t even need a doctor’s note.) This will allow you to board early, before anyone but those in wheelchairs, increasing your chances to nab the bulkhead. What if you get stuck in a seat that’s not on the aisle and not in the bulkhead? Push your foot under the seat in front of you. Then, when you can, recline your seat back. This will make it possible for you to approximate the straight-leg position.

Another thing that will help is to tense your quadriceps for six seconds several times during the flight. This strengthens the knee, disperses fluids within the joint, and moves blood through the leg. (As a bonus, it prevents deep venous blood clots too.)

With these few tips, you can soar… without the "sore."

By Dr. Bill Stillwell

This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.

 

Arthritis Aids for the Living Room and Stairs

As a lot of people who have arthritis spend a good part of their day in the living room, usually seated, it goes without saying that they should try to make it as comfortable as possible. Most folk tend to favour a straight-back chair, which gives decent back support, and also a fairly high seat that’s easy to reach and get out of. Those chairs with arms can certainly be an extra boon to the arthritis sufferer as well. If you find that it doesn’t give the needed support to your lower back, or if it feels too hard on your hips, you can always pad those areas, say, with cushions. You can also make use of cushions on chairs to give that bit of extra height. Chairs, of course, can be raised by standing them on a platform or wood blocks of the desired thickness, or in some cases by replacing the existing legs with longer ones. You can also obtain “chair raisers” that can be attached to legs in order to raise them from two to five inches higher.

Nowadays there are various types of specialised chairs for the sufferer of arthritis pain. I certainly wouldn’t recommend going out and buying one if you’re already getting adequate pain relief with your present setup, but I’ll mention a few of them. There are recliners or lounge chairs with footstools, which means reduced pressure on hips and knees whilst sitting. Rocking chairs might have served as a nice pastime in our youth, but now quite a few use them as a means to alleviate their pain. I suppose the ultimate ones are those that come with heating pads and/or vibrator units to help ease back pain.

I heard a man recently saying something to the effect that a seat that doesn’t fit properly results in a lot of pain to someone with arthritis. I wholly agree with him, and would urge you to try a few alternatives, until you find something that you feel REALLY comfortable with.

Stairs are a major difficulty for most arthritis sufferers, including me. Six years ago, my knees sort of buckled at the top of the stairs at home, and the upper half of my body preceded them unceremoniously down to the bottom. The dislocated shoulder that I sustained then has resulted in arthritis in that area as well now. At the time, I was lucky that I had a downstairs bedroom into which to move, but unfortunately, some people do not have that option, and have to move house.

There are stairlifts made by many manufacturers that can carry a person up or down the stairs, but as can be expected, they are rather expensive. If you’re one of those who can just about manage the stairs, then make sure that the handrail is a sturdy one. This is essential as well at the steps leading up to your outside doors, even if it’s only two or three. I’ve had them installed on both sides of my steps, and even the boost to my self-confidence was probably worth the expense. If you happen to have quite a few steps in an outdoor stairway, it might be worthwhile having it rebuilt, so that the risers wouldn’t be so high, thus making it easier to negotiate.

 

More Comfortable Environment for the Arthritis Sufferer

I think it’s safe to say that we’ve all found that in just about every situation that we find ourselves in, the fact that we suffer from arthritis poses some kind of problem. For the next few posts, I’ll try to show some changes that can be made so as to help towards giving some pain relief, and making things a trifle easier.

If we look and try hard enough, a solution can be found for just about any problem. Maybe we cannot get rid of our arthritis, but we can modify our environment, whether it be in the home, at the workplace, or travelling. We can do this without any special arthritis relief aids or major adjustments. A lot of things which can help can be bought fairly cheaply at a chemist’s, discount store, by mail order, or online.

I’ll run through basic things that can be done around the home first of all. Try to arrange furniture so that you will have an easy and safe passage through each room. Have something such as a strong table near where you like to sit if you need help when getting up. If you can feel drafts in a room, find out where they’re coming from, and find a way of eliminating them. Rearrange your cupboards etc. so that your most frequently used things are within easy reach. If you have standard door knobs, get lever handles that fit over them, so that the doors will be easier to open. If you’re buying items that have to be carried or pushed, such as a vacuum cleaner, make sure that you get the lightest ones available. Build up the handles of hard to hold tools with pipe insulation or bubble wrap. Try to have long handled utensils, feather dusters for example.

A few years ago, a mate of mine who worked in a woollen mill gave me a stack of bobbin holders (hard plastic cylindrical tubes which fit into each other), and they have proved invaluable. I fit the handle, say, of a paintbrush into one of them, then add as many as I need to, depending on the job to be done. The finished ceiling might not be up to Sistine Chapel standards, but I get satisfaction from the fact that I’ve managed to achieve something with improvisation. Step stools are also very handy to have around to deal with items that are above normal reach. Replace hard snapping light switches with soft touch wall switchplates and touch attachments for lamps. Moving lower down, if you cannot carpet all the floors, put a rug or rubber mat wherever you stand for longer periods of time, such as at the kitchen sink, and get rid of other scatter rugs in case you trip on them, especially if you use a walking stick or crutch. I’ll have a look at changes that can be made in individual rooms in my next post.

Arthritis Pain Relief—an Introduction

Arthritis pain relief—who needs that, I can hear some people ask. Well, more than 50 million Americans suffer from some form of arthritis, and almost everyone over the age of 50 will develop some signs of it. There are millions more in other countries all over the world, so we cannot even make an educated guess at the total number of sufferers. As one of those, I decided to use some of my spare time in looking at causes, and especially at suggested cures for arthritis pain relief that might be available. There are countless books on the subject of arthritis, and it was only after buying and reading quite a few that I realised that there were various types of the disease. I’ve read a lot of material from various people—doctors, specialists, sufferers etc., and I thought that I’d jot down some things that might be of use in trying to minimise pain, and to give some relief to sufferers.

Just a bit of background about myself. I didn't always suffer from arthritis. I know that there are many who have to cope with it from an early age, but I was fortunate in that sense. I enjoyed my sports and other activities, and when it came to earning a living, it was as a self employed bricklayer—plenty of work available, and a fairly comfortable lifestyle because of the earnings I was able to make. Up until 1991, I considered myself fairly fit, with hardly a day missed because of ill health. I got up one fine summer’s morning that year, had my usual cup of tea (never any breakfast—very BAD idea!) and set off for work. The labourer with me mixed the first batch of cement, and set it on the mortar boards for me. I went to lift my first block of the day (they were 18in x 9in x 4in concrete blocks, and fairly heavy, to the uninitiated), and found that my fingers wouldn’t open out properly in order to grip it. My labourer thought that I was having him on, but he soon realised that I was being serious, and that something was amiss.

I wasn’t really a great one for having chats with doctors, but I had to go and find out what was wrong. After weeks of tests, x-rays etc, I was told that I had rheumatoid arthritis, and was warned that it would probably get worse. That has certainly happened over the years, as my knees began to be affected, plus my left shoulder, which I’d damaged in an accident a few years earlier.

Things that most people take for granted, for example sleeping, bathing, brushing one’s teeth, getting dressed, making meals, and even driving the car; for me, became extremely challenging. I thus began a quest for any kind of pain relief that might be available

Although I’m handicapped in some ways, I knew that I couldn’t sit still all day long—every day, week after week, year after year. My goodness, I thought, I’ve still got loads of time ahead of me—surely there’s something I can do. I had taken 2 years off from bricklaying to do a college course in Business and Scottish Highland Studies, all done through the medium of Scottish Gaelic. I had also been commissioned a couple of years before to research and write a book (in English) for the local Community Council, and had actually enjoyed doing it. I therefore decided to combine my knowledge of Scottish Gaelic and my growing love of scribbling. I decided to make an attempt at writing a book that would help learners of the language. By this time, I’d been using various creams to alleviate the pain in my fingers and wrists, and it was actually my knees that were giving me the most grief. I’ve now written 3 educational books, with a fourth on the way.

A lot of folk are much more seriously handicapped with the disease than I am, of course, and in my ongoing blog, I’ll look at various ways of maybe making life a bit more bearable for them. There are lots of methods of obtaining arthritis pain relief, some of which cost nothing, or are cheap, at any rate. Before that, we’ll take a look at some forms of arthritis.