Understanding Arthritis Pain and How to Manage It
Understanding Arthritis Pain and How to Manage It
Understanding Arthritis Pain and How to Manage It
Arthritis is a common condition that affects millions of older adults, causing joint pain, stiffness, and swelling. While it’s natural to feel frustrated by these symptoms, understanding arthritis and how to manage it can significantly improve your quality of life.
Arthritis is a common condition that affects millions of older adults, causing joint pain, stiffness, and swelling. While it’s natural to feel frustrated by these symptoms, understanding arthritis and how to manage it can significantly improve your quality of life.
Arthritis is a common condition that affects millions of older adults, causing joint pain, stiffness, and swelling. While it’s natural to feel frustrated by these symptoms, understanding arthritis and how to manage it can significantly improve your quality of life.
Dec 2, 2024
Dec 2, 2024
Dec 2, 2024
What Is Arthritis?
Arthritis refers to inflammation of the joints and comes in many forms, with osteoarthritis (OA) and rheumatoid arthritis (RA) being the most common. OA occurs as cartilage in the joints wears down over time, leading to pain and stiffness. RA, on the other hand, is an autoimmune condition where the immune system attacks the joints, causing inflammation.
Why Movement Matters
It might seem counterintuitive to move when your joints hurt, but staying active is one of the best ways to manage arthritis. Movement helps keep your nervous system from becoming overly sensitive to pain and reduces those typical “aches and pains” that arise with inactivity. I’ve written more about this topic here.
When we avoid movement, the nervous system can become overly protective, and the muscles around painful joints weaken, leading to a vicious cycle:
Pain leads to less movement.Less movement leads to more pain (and fear of movement).
Breaking this cycle requires gentle but consistent movement to reduce sensitivity and build strength.
Arthritis = A Bumpy Car Ride
A helpful analogy for arthritis is to think of it as a bumpy car ride on a pothole-filled road. The potholes represent your joints, and while we can’t repair the road completely, we can make the ride smoother by:
Improving our shock absorbers: Strengthen the muscles around your joints to better support them and reduce discomfort. Strong muscles act like upgraded shocks, absorbing impact and protecting your joints.
Improving the cushion’s seating: Adjusting the way you move can lessen the strain on your joints. This includes focusing on posture and mechanics for daily activities like standing up, sitting down, climbing stairs, and lifting objects. Proper alignment can make a significant difference in reducing pain.
Maintaining the vehicle: Consistency is key. Regular, mindful movement keeps the system running smoothly.
Mindfulness and Pain Management
Living with arthritis can be emotionally and physically taxing, but mindfulness practices can help. Techniques like deep breathing, meditation, and body scans reduce stress and pain by calming the nervous system.
More can be found on this topic in this article.
Lifestyle Tips for Managing Arthritis
Keep moving: Gradually strengthen your body through movements you can tolerate. If an exercise causes pain, approach it slowly and gently, going just to the edge of discomfort before stopping. This helps train your nervous system to become less sensitive over time.
Heat and cold therapy: Apply heat to loosen stiff joints or cold packs to reduce swelling and inflammation.
Anti-inflammatory foods: Incorporate foods like salmon, leafy greens, nuts, and berries into your diet to help manage joint inflammation.
Stay hydrated: Drinking plenty of water helps maintain joint lubrication.
Rest when needed: Listen to your body. Balance activity with rest to avoid overloading your joints, but don’t let rest become inactivity.
When to Seek Help
If arthritis pain starts interfering with your daily activities or becomes too severe, don’t hesitate to seek professional help. Physical therapists can create tailored exercises to support your joints and help reduce sensitivity, while healthcare providers can offer additional treatments like medications or joint injections.
Final Thoughts
Arthritis may be a part of your life, but it doesn’t have to define it. With small, consistent steps, you can manage your symptoms and stay active, independent, and engaged in the activities you love. Whether it’s through gentle movement, mindful practices, or seeking professional support, you have the tools to smooth the ride and live a healthier, more comfortable life.
What Is Arthritis?
Arthritis refers to inflammation of the joints and comes in many forms, with osteoarthritis (OA) and rheumatoid arthritis (RA) being the most common. OA occurs as cartilage in the joints wears down over time, leading to pain and stiffness. RA, on the other hand, is an autoimmune condition where the immune system attacks the joints, causing inflammation.
Why Movement Matters
It might seem counterintuitive to move when your joints hurt, but staying active is one of the best ways to manage arthritis. Movement helps keep your nervous system from becoming overly sensitive to pain and reduces those typical “aches and pains” that arise with inactivity. I’ve written more about this topic here.
When we avoid movement, the nervous system can become overly protective, and the muscles around painful joints weaken, leading to a vicious cycle:
Pain leads to less movement.Less movement leads to more pain (and fear of movement).
Breaking this cycle requires gentle but consistent movement to reduce sensitivity and build strength.
Arthritis = A Bumpy Car Ride
A helpful analogy for arthritis is to think of it as a bumpy car ride on a pothole-filled road. The potholes represent your joints, and while we can’t repair the road completely, we can make the ride smoother by:
Improving our shock absorbers: Strengthen the muscles around your joints to better support them and reduce discomfort. Strong muscles act like upgraded shocks, absorbing impact and protecting your joints.
Improving the cushion’s seating: Adjusting the way you move can lessen the strain on your joints. This includes focusing on posture and mechanics for daily activities like standing up, sitting down, climbing stairs, and lifting objects. Proper alignment can make a significant difference in reducing pain.
Maintaining the vehicle: Consistency is key. Regular, mindful movement keeps the system running smoothly.
Mindfulness and Pain Management
Living with arthritis can be emotionally and physically taxing, but mindfulness practices can help. Techniques like deep breathing, meditation, and body scans reduce stress and pain by calming the nervous system.
More can be found on this topic in this article.
Lifestyle Tips for Managing Arthritis
Keep moving: Gradually strengthen your body through movements you can tolerate. If an exercise causes pain, approach it slowly and gently, going just to the edge of discomfort before stopping. This helps train your nervous system to become less sensitive over time.
Heat and cold therapy: Apply heat to loosen stiff joints or cold packs to reduce swelling and inflammation.
Anti-inflammatory foods: Incorporate foods like salmon, leafy greens, nuts, and berries into your diet to help manage joint inflammation.
Stay hydrated: Drinking plenty of water helps maintain joint lubrication.
Rest when needed: Listen to your body. Balance activity with rest to avoid overloading your joints, but don’t let rest become inactivity.
When to Seek Help
If arthritis pain starts interfering with your daily activities or becomes too severe, don’t hesitate to seek professional help. Physical therapists can create tailored exercises to support your joints and help reduce sensitivity, while healthcare providers can offer additional treatments like medications or joint injections.
Final Thoughts
Arthritis may be a part of your life, but it doesn’t have to define it. With small, consistent steps, you can manage your symptoms and stay active, independent, and engaged in the activities you love. Whether it’s through gentle movement, mindful practices, or seeking professional support, you have the tools to smooth the ride and live a healthier, more comfortable life.
What Is Arthritis?
Arthritis refers to inflammation of the joints and comes in many forms, with osteoarthritis (OA) and rheumatoid arthritis (RA) being the most common. OA occurs as cartilage in the joints wears down over time, leading to pain and stiffness. RA, on the other hand, is an autoimmune condition where the immune system attacks the joints, causing inflammation.
Why Movement Matters
It might seem counterintuitive to move when your joints hurt, but staying active is one of the best ways to manage arthritis. Movement helps keep your nervous system from becoming overly sensitive to pain and reduces those typical “aches and pains” that arise with inactivity. I’ve written more about this topic here.
When we avoid movement, the nervous system can become overly protective, and the muscles around painful joints weaken, leading to a vicious cycle:
Pain leads to less movement.Less movement leads to more pain (and fear of movement).
Breaking this cycle requires gentle but consistent movement to reduce sensitivity and build strength.
Arthritis = A Bumpy Car Ride
A helpful analogy for arthritis is to think of it as a bumpy car ride on a pothole-filled road. The potholes represent your joints, and while we can’t repair the road completely, we can make the ride smoother by:
Improving our shock absorbers: Strengthen the muscles around your joints to better support them and reduce discomfort. Strong muscles act like upgraded shocks, absorbing impact and protecting your joints.
Improving the cushion’s seating: Adjusting the way you move can lessen the strain on your joints. This includes focusing on posture and mechanics for daily activities like standing up, sitting down, climbing stairs, and lifting objects. Proper alignment can make a significant difference in reducing pain.
Maintaining the vehicle: Consistency is key. Regular, mindful movement keeps the system running smoothly.
Mindfulness and Pain Management
Living with arthritis can be emotionally and physically taxing, but mindfulness practices can help. Techniques like deep breathing, meditation, and body scans reduce stress and pain by calming the nervous system.
More can be found on this topic in this article.
Lifestyle Tips for Managing Arthritis
Keep moving: Gradually strengthen your body through movements you can tolerate. If an exercise causes pain, approach it slowly and gently, going just to the edge of discomfort before stopping. This helps train your nervous system to become less sensitive over time.
Heat and cold therapy: Apply heat to loosen stiff joints or cold packs to reduce swelling and inflammation.
Anti-inflammatory foods: Incorporate foods like salmon, leafy greens, nuts, and berries into your diet to help manage joint inflammation.
Stay hydrated: Drinking plenty of water helps maintain joint lubrication.
Rest when needed: Listen to your body. Balance activity with rest to avoid overloading your joints, but don’t let rest become inactivity.
When to Seek Help
If arthritis pain starts interfering with your daily activities or becomes too severe, don’t hesitate to seek professional help. Physical therapists can create tailored exercises to support your joints and help reduce sensitivity, while healthcare providers can offer additional treatments like medications or joint injections.
Final Thoughts
Arthritis may be a part of your life, but it doesn’t have to define it. With small, consistent steps, you can manage your symptoms and stay active, independent, and engaged in the activities you love. Whether it’s through gentle movement, mindful practices, or seeking professional support, you have the tools to smooth the ride and live a healthier, more comfortable life.
Chris Voirin
Chris Voirin
Chris Voirin
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Ever had that annoying feeling of numbness or tingling in your hands, feet, or somewhere else? It’s not just some random quirk of your body—it’s your nerves trying to tell you something important. Healthy nerves need three things to stay pain-free and function well: space, movement, and a good blood supply. Without these, they start to throw a fit, and you feel the consequences, like chronic pain, numbness, or even tingling. Let’s break it down.
Ever had that annoying feeling of numbness or tingling in your hands, feet, or somewhere else? It’s not just some random quirk of your body—it’s your nerves trying to tell you something important. Healthy nerves need three things to stay pain-free and function well: space, movement, and a good blood supply. Without these, they start to throw a fit, and you feel the consequences, like chronic pain, numbness, or even tingling. Let’s break it down.
Ever had that annoying feeling of numbness or tingling in your hands, feet, or somewhere else? It’s not just some random quirk of your body—it’s your nerves trying to tell you something important. Healthy nerves need three things to stay pain-free and function well: space, movement, and a good blood supply. Without these, they start to throw a fit, and you feel the consequences, like chronic pain, numbness, or even tingling. Let’s break it down.
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
What can I expect from the first session?
What can I expect from the first session?
The first session is all about getting a thorough background, comprehensive analysis of your strength, flexibility, and mobility, and understanding your history with pain. You’ll talk with your PT about what brings you here, what's held you back in the past, and where you'd like to go.
Do you offer both online and in-person sessions?
Do you offer both online and in-person sessions?
Yes. Whether you prefer meeting face-to-face or from the comfort of home, we offer flexible options to meet you where you are.
What treatment strategies do you employ?
What treatment strategies do you employ?
Some of the skills which we will discuss and develop are listed below.
Graded and meaningful progression into safe movement and exercise based on your initial evaluation.
Education on Pain Neuroscience and how our understanding of pain and our nervous system plays a large role in our experience of pain.
Developing Mindfulness Meditation skills as a tool to calm the nervous system, relate to your pain differently, create a deeper understanding of your thoughts, emotions, and sensations to provide a fuller experience of daily life and deepen your presence.
Identifying and developing a plan surrounding your personal values which you would like to lead life by.
Other things which we will address are adequate sleep hygiene, appropriate aerobic exercise, working with acceptance of what is, and much more.
Why Mindfulness Meditation?
Why Mindfulness Meditation?
Depending on where you want to go in your therapy, Mindfulness Meditation can act as any number of things for you and your life. Let's start with some definitions.
Mindfulness is the purposeful ability to observe one's thoughts, feelings, and physical sensations without judgment, and to be fully present in the current moment
Meditation is the tool which we use to cultivate mindfulness in our daily lives.
Okay... so why mindfulness meditation for my recovery?
The implications of practicing Mindfulness Meditation with patience and persistence can be profound to your recovery from injury or pain. It can also have an impact to your contact to the present moment, your relationships to yourself and your thoughts, to your loved ones, and the world. You can learn to deal with stress, hardships, and the ups and downs of life with more equanimity.
We're taking your body to the gym by doing the exercises we prescribe. Why not also take your mind to the gym and help create lasting habits which can improve your quality of life.
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
What can I expect from the first session?
What can I expect from the first session?
The first session is all about getting a thorough background, comprehensive analysis of your strength, flexibility, and mobility, and understanding your history with pain. You’ll talk with your PT about what brings you here, what's held you back in the past, and where you'd like to go.
Do you offer both online and in-person sessions?
Do you offer both online and in-person sessions?
Yes. Whether you prefer meeting face-to-face or from the comfort of home, we offer flexible options to meet you where you are.
What treatment strategies do you employ?
What treatment strategies do you employ?
Some of the skills which we will discuss and develop are listed below.
Graded and meaningful progression into safe movement and exercise based on your initial evaluation.
Education on Pain Neuroscience and how our understanding of pain and our nervous system plays a large role in our experience of pain.
Developing Mindfulness Meditation skills as a tool to calm the nervous system, relate to your pain differently, create a deeper understanding of your thoughts, emotions, and sensations to provide a fuller experience of daily life and deepen your presence.
Identifying and developing a plan surrounding your personal values which you would like to lead life by.
Other things which we will address are adequate sleep hygiene, appropriate aerobic exercise, working with acceptance of what is, and much more.
Why Mindfulness Meditation?
Why Mindfulness Meditation?
Depending on where you want to go in your therapy, Mindfulness Meditation can act as any number of things for you and your life. Let's start with some definitions.
Mindfulness is the purposeful ability to observe one's thoughts, feelings, and physical sensations without judgment, and to be fully present in the current moment
Meditation is the tool which we use to cultivate mindfulness in our daily lives.
Okay... so why mindfulness meditation for my recovery?
The implications of practicing Mindfulness Meditation with patience and persistence can be profound to your recovery from injury or pain. It can also have an impact to your contact to the present moment, your relationships to yourself and your thoughts, to your loved ones, and the world. You can learn to deal with stress, hardships, and the ups and downs of life with more equanimity.
We're taking your body to the gym by doing the exercises we prescribe. Why not also take your mind to the gym and help create lasting habits which can improve your quality of life.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
What can I expect from the first session?
What can I expect from the first session?
The first session is all about getting a thorough background, comprehensive analysis of your strength, flexibility, and mobility, and understanding your history with pain. You’ll talk with your PT about what brings you here, what's held you back in the past, and where you'd like to go.
Do you offer both online and in-person sessions?
Do you offer both online and in-person sessions?
Yes. Whether you prefer meeting face-to-face or from the comfort of home, we offer flexible options to meet you where you are.
What treatment strategies do you employ?
What treatment strategies do you employ?
Some of the skills which we will discuss and develop are listed below.
Graded and meaningful progression into safe movement and exercise based on your initial evaluation.
Education on Pain Neuroscience and how our understanding of pain and our nervous system plays a large role in our experience of pain.
Developing Mindfulness Meditation skills as a tool to calm the nervous system, relate to your pain differently, create a deeper understanding of your thoughts, emotions, and sensations to provide a fuller experience of daily life and deepen your presence.
Identifying and developing a plan surrounding your personal values which you would like to lead life by.
Other things which we will address are adequate sleep hygiene, appropriate aerobic exercise, working with acceptance of what is, and much more.
Why Mindfulness Meditation?
Why Mindfulness Meditation?
Depending on where you want to go in your therapy, Mindfulness Meditation can act as any number of things for you and your life. Let's start with some definitions.
Mindfulness is the purposeful ability to observe one's thoughts, feelings, and physical sensations without judgment, and to be fully present in the current moment
Meditation is the tool which we use to cultivate mindfulness in our daily lives.
Okay... so why mindfulness meditation for my recovery?
The implications of practicing Mindfulness Meditation with patience and persistence can be profound to your recovery from injury or pain. It can also have an impact to your contact to the present moment, your relationships to yourself and your thoughts, to your loved ones, and the world. You can learn to deal with stress, hardships, and the ups and downs of life with more equanimity.
We're taking your body to the gym by doing the exercises we prescribe. Why not also take your mind to the gym and help create lasting habits which can improve your quality of life.