Arthritis: Tips for Facing Colder Weather This Winter

 

 

If you suffer from arthritis, winter is less a call for celebration, snowball fights, and snuggly evenings on the sofa, and more a cause of worry, anxiety and – sadly – pain. Colder weather seems to usher in a worsening of arthritic symptoms, and the winter months can often leave those suffering from its effects with low moods, bed bound, and even worse off than they were a year ago. So in this post, we’re looking at exactly why colder weather affects arthritic joints, how you can avoid the pain associated with this, and ultimately, how you can move forward knowing that the colder months will no longer be a cause of anxiety in your life. Let’s get started.

 

Because arthritis affects the joints of the body, it’s clear that the colder weather plays a role in these areas. When it gets colder, joints tend to expand due to the synovial fluid in between the joints increasing in thickness. Essentially, synovial fluid aids in the fluid movement of joints, that is, movement without pain. When this fluid increases in thickness and viscosity, ease of movement decreases, thereby causing a ‘rubbing’ effect and, in essence, a lot of discomfort and pain. Hence, arthritis symptoms are greatly exacerbated.

 

Now, the thing is that, if you’re like so many other people suffering from weather-related joint pain, specifically in terms of arthritis, it might just seem easier to ‘wait it out’. And I understand that. Sitting still, not really addressing the issue, and waiting for the pain to pass seems like a logical thing to do. Unfortunately, this response only serves to make things worse in the long term. As the discomfort lies in the joints, not moving them or allowing the synovial fluid to heat and become fluid once more, means that the problem actually gets worse and the pain will exponentially increase. So, staying still and hoping the pain will disappear actually does you no favors – it’s far better to take decisive action against the pain, and I’m here to help you do it. Let’s take a look at a few tips for you:

 

1.      Exercise

 

If you think this is a little self-explanatory, do not give up reading just yet. There are specific exercises that you can do to improve your arthritic pain, thereby increasing mobility and quality of life. To name but a few, you could try the following:

 

·         Arms over head raises: slowly raise your arms above your head, hold for 5 – 10 seconds, and gently drop them down again. Repeat this consecutively for 3 – 5 minutes at a time.

·         Roll your shoulders: keep your shoulders mobile by rolling them forwards and backwards in a controlled manner. Make sure your neck doesn’t slump forward, and be careful of overstretching the muscles. Listen to your body and keep moving your shoulder for 3 – 5 minutes at a time.

·         Finger curls: if you suffer from arthritis in your hands, this one is a must-do! Curl your fingers in and out, increasing their mobility. Make sure you stretch your fingers out when you curl them back out, and curl them in in a controlled motion. This will increase the heat in your joints, thereby increasing mobility and ultimately decreasing pain.

 

Please remember that any exercises you do need to be low-impact. Any impact you inflict on your joints could exacerbate the arthritis and therefore the pain. Always be sure to listen to your body, and if you have any doubts or questions, speak to a qualified, hands-on physical therapist for help.

 

2.      Keep your Weight in Check

 

As arthritis is related to the joints, extra weight translates into extra pressure placed on them. By eating healthy and maintaining a good BMI, you will decrease the pressure on your joints and thereby decrease the pain. Try to eat more vegetables, less processed food, and avoid sugar.

 

3.      Keep Hydrated

 

I think you’ll know why this is included… synovial fluid is made up of a large percentage of water. If you do not have enough water in your body, the synovial fluid thickens. This, combined with colder weather, is a recipe for disaster. Be sure to drink enough water – if you are a woman, aim for 1.5l – 2l per day, and if you’re a man, aim for 2l – 2.5l a day.

 

These tips aside, what happens when you do experience a flair up? How can you reduce the pain in that moment? Once thing to try is applying some heat at 10 minute intervals: this heats the synovial fluid, thereby allowing for ease of movement and a decrease in pain. You could also stretch, as stretching allows the fluid to move. It will also ease pressure in the joints, thereby lessening discomfort and pain.

 

That having been said, arthritis – especially during the winter – can be very difficult to face. It isn’t easy, and the daily pain can be debilitating. That’s why contacting and speaking to a hands-on qualified physical therapist is the best thing you can do. Not only will a physical therapist be able to treat the root cause of the problem, thereby ensuring lasting pain eradication, but he/she will also equip you with all the tools, exercises, stretches, and knowledge you need to face flair ups and winters on your own, at home. Physical therapy will enable you to understand how arthritis works, what you personally can do to avoid the pain, and it will give you the confidence to tackle the potential of future flair ups with tailor-made programs and exercises.

 

This winter, make sure that arthritis doesn’t get you down. Don’t let the pain keep you from spending time with your family or making the most of the beautiful winter months. The tips above aim to give you a glimpse into the benefits of proactive action, and we truly hope that they help. For more information, advice, treatment, or simply a shoulder to lean on, why not contact one of our professional, friendly physical therapists, today? We look forward to getting you back to the life you deserve: one that is pain free and full of joy.

 

The Hidden Causes of Sciatica

As a physical therapist, I can honestly say that there are few words as frequently said in my field as ‘sciatica’. So, then, isn’t it odd how such an every-day ailment can be so shrouded in mystery for most people? In fact, do you really know what it is? Sciatica is actually one of the most common forms of back, leg, and hip pain around, and yet it remains incomprehensible to many. 

So, I wanted to take this opportunity to talk about what sciatica is, what some of the hidden causes of this affliction may be, and how it can be treated.

Ready? Let’s jump in!

Sciatica is a very painful condition associated with pain stemming from the sciatic nerve. As one of the most prominent nerves in the lower back, pressure placed on the sciatic nerve is responsible for a myriad of issues related to back, hip, leg, and knee pain. The nerve itself runs from the lower back through the pelvis and down into both legs. It can affect the entire lower body and can cause incredible discomfort and disruption to daily life: a burning, radiating pain can stretch down the leg, into the buttocks, and through into the lower back, thereby causing such discomfort that even walking may be a strain. At times, it can even feel like a stab down the leg! Yet, thankfully, we can aim to avoid this discomfort by understanding it a bit better. Let’s take a look at some of the ways the sciatic nerve can be affected and then, happily, how to avoid them!

A few causes of sciatica:

Spinal Problems

Unfortunately, sciatica may be related to spinal issues such as slipped discs or the like.

Sometimes, sciatica can be caused by extra pressure being placed on spinal discs, thereby causing the nerve to become irritated or ‘pinched’. If this is you, all hope isn’t lost, so please keep reading.

A Poor Sleeping Position

If you sleep on your back or stomach, you may be on your way to developing sciatica.

Sleeping in these positions places undue pressure on the sciatic nerve, thereby causing irritation and discomfort. It’s far better to sleep on your side with a pillow placed between your knees – this will align your spine and ensure that the sciatic nerve isn’t pulled downward.

Poor Core Strength

Nope, I’m not talking about a six pack! Core strength refers to the ability of the muscles in your torso to provide adequate support to your spine. Without this support, your spine would be exposed to untold danger. In addition, if the core muscles aren’t strong enough, the sciatic nerve strains under the pressure of the spine. Why? There is nothing for it to hold onto! So, start doing some yoga or Pilates – these are good ways to start strengthening your core muscles.

Obesity

As I mentioned, sciatica is caused by pressure being placed on the nerve and thereby irritating it. It stands to reason, then, that obesity exacerbates sciatica. The more weight is carried by the spine, the greater chance of nerve irritation and pressure. So, though losing weight may seem like an uphill battle, it can be done: eat mostly vegetables, be sure to watch your sugar intake, keep hydrated and… stay active.

Prolonged Sitting

Immobility is by far the leading cause of sciatica. If the back isn’t stretched and moved, then the muscles stiffen and pressure is placed on the sciatic nerve. In addition, sitting in one position for prolonged periods of time may lead to overcompensation in the muscles, thereby placing more pressure on one side of the body than the other: this may often lead to sciatic issues down the road. The answer? Get up, stretch, and get outside!

There are, in fact, more causes for sciatica. These include, but are not limited to, osteoporosis, age related spinal defects, smoking, low activity levels, and poor posture. However, for all intents and purposes, it’s important to understand that sciatica can happen to anyone, and the pain that it presents is definitely not a walk in the park.

Happily, there is a way to overcome sciatica. And no, I don’t mean with painkillers or injections – if anything, these types of ‘solutions’ offer nothing more than a temporary reprieve and are potential health hazards. It’s far better to turn to physical therapy, as a physical therapist will not only treat the root cause of the problem, thereby giving you permanent pain relief, but will also equip you with the tools to maintain a pain free life at home. In addition, physical therapy will help you build the foundation for overcoming sciatica: from pointing you in the right direction when it comes to the causes outlined above, to showing you the correct posture you should adopt and how to manage everyday activities without placing pressure on the sciatic nerve. With tailor made stretches and routines, physical therapy is by far the safest and most effective route to take for lasting sciatica treatment.

It’s not easy to understand sciatica, but the good news is you’re not alone. We can help answer any questions you have – one of our hands-on, qualified physical therapists will be happy to allay your fears and get you started on your journey to the pain free life you deserve.

We hope we’ve given you some real advice about how to tackle the possibly debilitating pain you’re suffering from on a daily basis. For more information and advice, please call us.

Shoveling: Get Stuck In

Winter has come and the snow is falling all around! That’s great for snowball fights, but it’s less exciting for the health of your back. Yes, you guessed it… all that fluffy white cotton wool means it’s time to get shoveling. What a pain in the neck, er, back right? Early mornings, freezing temperatures, and a workout you’d rather not face. Yes, we know it’s a slog getting the snow off of your driveway, but we also want to tell you that it doesn’t have to mean your summer is plagued by back pain, neck issues, or frozen shoulders. There is a way around the negative effects of shoveling, we promise! In fact, there doesn’t need to be any if you take our advice. Start your engines because it’s time to dig into to some must-have shoveling tips, advice, and general information. On with the gloves!

For most of you reading this, shoveling might not be your day job. In fact, you rarely see the shovel unless you feel a bout of gardening fever coming on – are we right? In fact, it’s such a rare activity that that shoveling is a single yearly event, if that. For those of you who are from Alaska, Vermont, or Maine… apologies. For the rest of us, though, due to the infrequency of snow shoveling, we hardly ever think of posture, technique, or warm ups.  Unfortunately, these are precisely the things we need to think about before digging in! Shoveling snow is a bit like lifting weights and swinging them around: if you don’t know how to lift correctly, don’t know how to deadlift, and don’t know how to set the weight down properly, well, you’re going to injure yourself. So, shoveling well – using the right technique and applying the correct posture – is the key to preserving the health of your muscles, spine, and joints.

You’re not sure how to do all that? Well, don’t worry, we’re here to help. Here are a few things to do before and during your morning shovel:

1.       Warm up: stretch properly before heading out. Ensure that your muscles are warm and flexible, thereby avoiding sprains, tears, or worse.

2.       Stance: once you’re warmed up, it’s time to look at your stance. Your body weight needs to be evenly distributed through your legs, with the weight of the snow upon the shovel placed on the legs rather than on the back – this is extremely important. Bend your legs slightly for more control.

3.       Arms: position your arms in such a way that they do not swing too far away from your torso. The further away from your stomach and chest your arms swing, the more pressure you place on your spine. Remember, try to shift the weight to your legs rather than your back.

4.       Back: make sure your back is mobile and warmed up; shovel through your arms and into your legs – try not to place the wright of the snow onto your lower back. This takes some practice but, with proper execution, it will make all the difference.

5.       Warm down: always stretch out and warm down after shoveling. Try to regard shoveling as a bit of a workout, thus make sure you do the warm up and warm down routines effectively.

Apart from the above tips and technique reminders, there are additional ways of making shoveling safe and pain free. Take a look:

Type of Shovel: We bet you’ve never thought about this, have you? The type of shovel you have can actually seriously impact the stress placed on your back and body, overall. So, choose wisely: aim for a less heavy shovel, that is, for a plastic one over a steel one. Also, use a snow pusher instead of a snow shovel if you have the option, as pushers are less heavy and easier to hold.

Epsom Salt Bath: The journey doesn’t end once the drive is cleared of snow… make sure you take a warm Epsom salt bath once you’re done in order to relax your muscles and joints. Doing this will allow your body to recuperate in preparation of your next session tomorrow!

Heat and Ice: If you feel as though you strained your muscles and joints after shoveling, be sure to apply either ice or heat to the area. Use a heat pad or ice pack in order to help relax the area in pain. Be sure to apply neither for more than 10 minutes at a time, and try to give yourself 5 minutes in between each application.

Listen to your Body: make sure you take the time to notice changes in your body while you shovel. Our bodies have very sophisticated ways of letting us know if things aren’t quite right… make sure you listen. If you feel aches, pain, or discomfort at any point, stop and reassess the situation. Is it your posture, your shovel, or have you simply been doing it for too long? Know when to stop and rest – it could make all the difference.

At the end of the day, shoveling is actually a lot more complicated than you first thought, right? It involves a lot of posture work and it certainly needs you to be aware of your movements and mobility. Luckily, there is an easier – and a lot more effective – way of accomplishing this than painstakingly watching hundreds of YouTube videos… it’s called physical therapy! We’re guessing you had no idea physical therapy could help with shoveling, but the great news is it can! Whether you’re dealing with back pain from last winter’s shoveling adventures, or you’re just keen to avoid experiencing it after the upcoming ones, we invite you to speak to one of our professional, hands-on, dedicated physical therapists, today. Physical therapy gives you the techniques, tools, and help to conquer posture, strengthen muscles, and avoid injury. It also cures the root cause of existing back problems, thereby permanently eradicating pain. Don’t get stuck in a rut this winter – get physical therapy today.

We know that shoveling can be laborious and, generally, painful. It doesn’t have to be that way, though: we invite you to call us, right now, for more information on how our excellent physical therapists can help you conquer winter and leave you feeling pain free, stronger, and more mobile than ever before. Let us shovel away the pain while you shovel away the snow with ease!