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 Quick Steps To Preventing and Managing Arthritis
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To avoid unnecessary joint strain and subsequent pain, follow these
seven steps:
Move each joint through its full pain-free range of motion at least
once a day. This will help you maintain freedom of motion
in your joints. The amount you're able to move each joint without pain
may vary from day to day - take care not to overdo it. Keep movements
slow and gentle - sudden jerking or bouncing can hurt your joints.
Learn to understand and respect your pain. Understand
the difference between the general discomfort of arthritis and the
pain from overuse of a joint. By noting the activity that stressed a
joint, you can avoid repeating that movement. Pain that lasts more
than 1 hour after an activity may indicate that the activity was too
stressful. Think of ways that you can modify the action. Remember that
you're more likely to damage your joints when they're painful and
swollen.
Be careful how you use your hands. You use your fingers
in many day-to-day activities. Stressful positions and techniques may
increase the risk of developing deformities. You can perform most
tasks in easier ways that put less deforming forces on your joints.
- Avoid positions that push your other fingers toward your little
finger. Finger motions should be in the direction of your thumb
whenever possible. For example, don't brush crumbs off a table with
your palm flat on the table. Instead, turn your hand so that the
little finger is resting on the table and the palm is facing you.
Then push the crumbs off the table.
- Avoid making a tight fist. Use thick or built-up handles on
tools, which make them easier to hold.
- Avoid holding items with a tabletop grip. Avoid this grip, where
you bend the large knuckles of your hand while keeping the middle
and end joints straight and your thumb parallel to your fingers.
Instead, try holding objects in your open palms.
- Avoid pinching items between your thumb and your fingers. Hold a
book, plate or mug in the palms of your hands. If you're reading for
long periods, use a book holder. Instead of a clutch-style purse,
select one with a shoulder strap.
Use good body mechanics. The way you carry your body
largely affects how much strain you put on your joints. Proper body
mechanics allow you to use your body more efficiently and conserve
energy.
- When you're sitting, the proper height for a work surface is 2
inches below your bent elbow. Make sure you have good back and foot
support when you sit. Your forearms and upper legs should be level
with the floor.
- If you type at a keyboard for long periods and your chair
doesn't have arms, consider using wrist or forearm supports. An
angled work surface for reading and writing is easier on your neck.
- When you're standing, the height of your work surface should
enable you to work comfortably without stooping.
- Increase the height of your chair to decrease stress on your
hips and knees as you get up and down.
- To pick up items from the floor, stoop by bending your knees and
hips. Or sit in a chair and bend over.
- Carry heavy objects close to your chest, supporting the weight
on your forearms.
- Maintain good posture. Poor posture causes uneven weight
distribution and may strain your ligaments and muscles.
Use the strongest joint available for the job. Save your
weaker joints for the specific jobs that only they can accomplish.
Throughout the day, favor large joints. For example, carry objects
with your palm open, distributing the weight equally over your
forearm. Slide objects along a counter or workbench rather than
lifting them. When opening cabinets, use a loop that you can pull with
your wrist or forearm to decrease stress on your fingers.
Avoid keeping your joints in the same position for a prolonged
period of time. Don't give your joints the chance to become
stiff - keep them moving. When writing or doing handwork, release your
grip every 10 to 15 minutes. On long car trips, get out of the car,
stretch and move around at least every hour. While watching television
get up and move around every half-hour.
Balance periods of rest and activity during the day.
Effectively managing your workload throughout the day can help you
avoid overworked joints. Work at a steady, moderate pace and avoid
rushing. Rest before you become fatigued or sore. Alternate light and
moderate activities throughout the day. And take periodic stretch
breaks.
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