It's a catch-22. With the arrival of summer, we naturally find ourselves spending more time outdoors: playing in a company softball league, hiking in the mountains or pampering tomato plants in our backyard garden. And just as we become more active, we are sometimes visited by "Old Arthur" (aka, arthritis) and his sidekick, "Myalgia" (muscle pain). But here's the catch ... that same physical activity may be the key to pain relief.
Whether it's a crick in the neck, a catch in the lower back, a stiff knee, or a frozen shoulder, here are some general principles to help you alleviate the acute discomfort and keep it from returning:
1. Get moving: Physical activity is widely considered the best natural pain reliever for and preventer of arthritis. It's amazing how -- just by getting up and going every day -- you can significantly decrease the creaks and groans your body makes over time. No matter where or what your aches and pains, by moving and staying limber, you often can shake them out before they have a chance to lock you down. You can try yoga classes, massage therapy from a certified practitioner, swimming, tai chi or working with a personal trainer. Of course, there's always the gym, or you can take the do-it- yourself approach and check out one of the many DVDs or online programs that can be done at home.
2. Incorporate sound fitness principles: If you're looking to hit the gym or the track to help manage recurring pain, there are some basic workout fundamentals to keep in mind. For aerobic exercise -- which includes everything from jogging to Jazzercise -- always keep the pace comfortable. If the pain gets worse, slow down or stop. The goal is to push just enough and sensibly, without hurting yourself.When it comes to strength conditioning, focus on balance. You want to work every major muscle group, those that are the source of your aches and pains as well as those that feel fine. Start with a comfortable weight and number of repetitions, and then slowly build up. As for warm-up and cool-down stretching -- which is just as important as your workout, if not more so -- be sure to hold stretches for 15 to 30 seconds. And don't forget to breathe normally while stretching. Improving range of motion can go a long way toward preventing overuse injury and building a better-feeling body.Finally, in terms of frequency, experts recommend some form of exercise three to four days a week for cardiovascular and musculoskeletal fitness. A regimen also focusing on weight loss might include an extra day. Aim for about 30 minutes for an effective workout. 3. Go hot ... or cold: Do you find that a hot compress relaxes your tight muscles or a cold pack helps dull your troublesome pain? There are passionate advocates for both approaches. Choose what works best for you -- and that may vary, depending on the location and cause of your trouble. Hot or cold, apply the treatment with a soft cloth or towel between the pack and your skin. About 15 to 20 minutes at a time should do the trick.
About the Author Dr. Leon Spiers is a physician with PartnerMD, a Richmond-based medical practice specializing in concierge-style primary care and executive physicals. To learn more, call (804) 237-8282, e-mail RichmondInfo@partnermd.com or visit www.partnermd.com. // var ranNum = Math.round(Math.random()*1000000); document.write('http://content.yellowbrix.com/images/content/cimage.nsp?ctype=full_story&story_id=147106230&id=thirdage&ip_id=ProQuest&source_id=Richmond+Times+-+Dispatch&category=General+Interest&random=' + (ranNum));// ]]>//
