Things You'll Need:
- A Plan
- Effort
- Consistency
- Orthotics(Optional)
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Step 1
Get Moving -- Painful, arthritic joints need to be exercised regularly in order to maintain and improve joint function and strength. Regular exercise also helps to increase joint lubrication, which promotes joint flexibility and reduced joint pain levels. Pick low-impact, low-stress forms of exercise, such as swimming, cycling, or walking, to help reduce joint pain and joint stiffness.
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Step 2
Stretch Daily -- Regularly stretching a painful, arthritic joint helps to alleviate joint pain and joint stiffness. Osteoarthritis typically causes joints to become stiff and rigid, which increases joint pain and reduces mobility. Stretching regularly helps to keep the muscles and soft tissues around an arthritic joint supple and flexible, which promotes joint flexibility and reduced joint pain levels.
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Step 3
Apply Heat -- On days when your arthritic joint pain flares up and you experience significant joint pain stiffness, apply a heating pad or a microwavable-type of heating disc to your painful joint. Heat treatments help to increase circulation to the muscles and soft tissues surrounding a painful, stiff joint, which in turn promotes increased joint flexibility and reduced joint pain levels.
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Step 4
Experiment with Orthotics -- Orthotics, which are specially designed foot inserts designed to alter the way that your foot strikes the ground, can provide tremendous joint pain-reducing benefits. Orthotics, which can be either made-to-order or purchased as is, result in small adjustments made to your gait and stride - both of which can greatly lessen joint pain, especially in the knee, hip, and ankle. Custom-made orthotics, which are more expensive, typically provide greater pain-relieving benefits than do over-the-counter orthotics.
