Muscle And Joint Pain Relief Tips
How To Keep Old Age Ailments At Bay
Aging is an inevitable part of life and as we age, we lose muscle mass, flexibility, bone mass and our strength. As a result, we become more immobile and less independent. However, not all is doom and gloom that comes with aging. There are steps we can take to counter the effects of aging.
Being inactive is a sure way to hasten the onslaught of aches, pains and illness. Make it part of your daily activities to take part in aerobics, strength training and flexibility exercises early on in life and you could delay and even prevent the loss of physical mobility well into your late years.
The world’s population is getting older on the whole with the old vastly outnumbering the young. This phenomenon has given rise to a group of professionals who promote “active aging”.
Active aging works on the premise that if you adopt an active lifestyle when you are young and continue on till your advanced years, you can prevent many of the ailments such as arthritis, muscle aches and back pains that are common among the elderly.
They also believe that even if you have a chronic health problem, there are ways to improve fitness and health safely. The most important point to note is that in order to achieve this, you should go slow and build up your strength and fitness gradually.
Among the recommended activities that help with cardio-vascular conditioning are aerobics, cycling, swimming and jogging. They should be done for half an hour a day, 5 or more days a week. The good news is that you don’t have to complete the half hour at one go. To make it easier, you can break up the activities into three 10-minute intervals in a day. If you have trouble starting this routine, you can start with shorter intervals and slowly build up to the half hour.
This is the minimum requirement for a basic workout but if more is done, risk of chronic disease such as arthritis is significantly reduced. Muscle pain relief and other forms of pain relief can be helped by strength training that reduces stress on joints, bones and soft tissues. Knee pain relief is commonly sought among those who have trouble carrying on with normal daily activities such as climbing stairs or even just getting up from a chair.
When exercising, remember to work different parts of your body to ensure that different muscle groups in the hips, legs, chest, back, arms and abdomen receive an even workout. Exercising need not take place only in the gym. When you are at home, you can use dumbbells or resistance bands for strength training. This should be done 2 or 3 times a week on alternate days.
Our bodies become less flexible as we age, so we can include some exercises that improve flexibility and balance to reduce the risk of falls that are so common among the elderly. Spend 10 minutes a day stretching your arms, legs, shoulders and hips to ensure that joints do not become hardened and inflexible due to inactivity. To help with balance, practise standing on one foot and then the other.
None of these exercises are overly strenuous and probably the hardest thing would be to get started. But once you have adopted an active lifestyle, the benefits you reap are boundless.
Video On Exercising For Seniors
Knee And Joint Pain Relief
Knee and joint pains are common among the elderly with many suffering from arthritis that makes carrying out normal tasks such as buttoning up clothing or turning on the tap daily hurdles to overcome.
To make life easier for patients suffering from knee and joint pains, you can modify things you use and the way you do certain chores so that you don't have to bear with the pain of inflammed joints.
For example, attach lever handles on door knobs to make opening doors a simple push rather than turn. The same goes for taps. Change double turning faucets into a single lever one.
When buying household products, look for those with easy to handle features such as opting for toothpaste with flip tops rather than screw on tops. For clothing, get those with velcro fasteners or elastic bands.
When gardening, plant in pots instead of garden plots and put pots on raised stands so that you don't have to bend too much. Use good soil and plant perennials that require less maintainence.
These are just a few examples of how those suffering from knee and joint pains can change and make adjustments to their environment so that their arthritis pain suffering is lessened.
Foods That Help With Muscle Pain Relief
Certain kinds of food have the effect of soothing muscle aches and pains while providing an overall sense of comfort. What could be better? Comfort food with health benefits.
Few will find better comfort food than warm soup. In this case, take warm chicken or beef bouillon before going outdoors for jogging or cycling. This not only helps prevent stomach or muscle cramps, the salt in bouillon also replaces the body's sodium lost through sweat.
Epsom salts are recommended for relieving muscle pain and preventing swelling. Simply add 2 cups of Epsom salts into your hot bath and soak in it, taking care to let 24 hours pass before doing so.
Muscle cramps are often a sign of potassium deficiency and eating food that are high in potassium, such as bananas, can help reduce muscle cramps.
Milk is commonly known to be beneficial to strong bones due to its high calcium content but it is also good for muscle protection. Water, on the other hand is the basic essential liquid that replaces the body's depleted fluids through exercise. Contrary to advertisements claims, you do not need sports drinks unless you are undergoing intensive training.
Rosemary is a herb that has anti-inflammatory properties and can be used to treat and heal strained muscles. You can prepare a rosemary wash using either dried or fresh rosemary simply by infusing some rosemary leaves in hot water for 30 minutes and then applying the wash directly onto the sore muscle 2 or 3 times a day for muscle pain relief.