The Best Exercises to Relieve Aching Joints

Do you have arthritis? Osteoarthritis, a gradual loss of the cartilage that acts as padding between the surfaces of the bones, is so common that nearly everyone over the age of 40 shows some signs of it on X-rays. As it progresses, this degenerative joint disease causes pain and stiffness in the joints, but the right kind of exercise offers relief.

Unlike rheumatoid arthritis, a totally different disease, osteoarthritis results from normal wear and tear. It usually occurs in the weight bearing joints of the hips, knees and feet as well as in the neck and lower spine; and in the hands. Dr. Peter Bruno, attending physician at Lenox Hill Hospital and Medical Director for the Insall Scott Kelly Institute for Orthopedics and Sports Medicine in New York City, compares the wearing away of cartilage to the Teflon coating on a nonstick fry pan, "If you keep rubbing it and irritating it, gradually the Teflon comes off and the bone underneath starts to pit."

Although the natural tendency is to minimize movement to avoid pain in the arthritic joints, this unfortunately can lead to more pain and stiffness. Inactivity, a frequent consequence of arthritis, creates a downward spiral and causes a cascade of other health risks. Appropriate exercise will actually diminish the discomfort, increase mobility and strengthen the muscles that support the joints.

A well-rounded exercise program should focus on cardio activity, strengthening and stretching.

Start every session with a thorough warm up to increase core body temperature and circulation, make the muscles more supple and the joints more limber. Easy ways to warm up include walking, marching in place and stationary bike. Try to incorporate some upper body movements as well. One of my clients used a pulley attached to a door in her apartment to warm up her badly arthritic shoulder. The pulley is helpful because you can pull each arm up individually to your level of comfort and gradually increase the range of motion.

Cardio activityenhances aerobic capacity, improving overall fitness and reducing inflammation. It also helps you lose weight, decreasing the amount of stress on the joints and relieving the aches to allow you to become more active. To get started, Dr. Bruno recommends a minimum of 20 minutes of cardio activity per week and says to take a "slow and steady approach so you can stay active throughout life." He offers three general guidelines:

• Start slow, not too much too soon


• Make it easy: do something that's convenient and you can continue easily


• Do low impact activities to protect the joints: for example, brisk walking, cycling, elliptical machine

Strength trainingexercises build up muscle tone to support vulnerable joints, making them more stable and improving alignment so they function more efficiently. Toned muscles also provide shock absorption and reduce mechanical stresses that can accelerate cartilage degeneration. Using light weights, begin with 2-3 repetitions of each exercise and gradually progress to 10-12.

Although you might feel slight discomfort at first, it usually gets easier; however avoid any exercises that increase joint pain, especially if it continues for two hours after exercising. Do the exercises 2-3 times a week on nonconsecutive days.

Stretching improves flexibility by lengthening the muscles and tendons, helping you maintain and improve mobility. It decreases joint stiffness and increases the range of motion around the joint. Concentrate on the large muscles of the legs, the low back, and hands (try stretching your fingers in the warm, humid air of the bath or shower). Stretch every day and even several times throughout the day. Hold a stretch for 10-30 seconds and avoid bouncing.

Of course, this information should not take the place of guidance from your own physician or other medical professional. Always consult with your doctor before beginning an exercise program or becoming much more physically active.

TMJ Solutions

Our jaw is connected to the rest of our head by the tembromandibular joint. Also known as TMJ this ball and socket joint allows for the freedom of motion we experience. A ball and socket joint is made up of a bone ending in a spherical knob. This knob embeds in the circular depression of another bone. A piece of cartilage acts as a buffer between the two bones.

TMJ syndrome begins to occur when this cartilage becomes worn out or damaged. Damaged can be caused by defect, trauma, or even stress. Yes stress can cause one to clinch or grind their teeth. This action causes unnecessary wear and tear on the TMJ joint.

This technical explanation may be a little bit much. After all if you are experiencing a lot of pain then all you really care about is finding TMJ solutions. The ear aches, headaches, popping, and clicking are probably driving you crazy.

I have discussed a little bit of the solutions for TMJ in previous articles. Here I will describe a few other options. Whether these become the TMJ solution you have been searching for is hard to say. TMJ does affect people in different ways and not all solutions work for every individual.

One form of treatment offers temporary relief from the pain you are experiencing. Acupuncture is a pain management solution often practiced by those in the Asian culture. It involves insertion and manipulation of thin needles into various parts of the body. Acupuncture seeks to correct imbalances within the body.

One surprising potential remedy for TMJ lies in Botox. Most of us have heard about using Botox to look younger. Yet this medication has been shown to work for neck muscle spasms, eye muscle disorders, and other ailments. Research is under way to determine if Botox can receive approval from the food and drug administration for help with TMJ.

A splint is one of the most common TMJ solutions administered by medical professionals. This splint is a device that has been molded to fit into your mouth. The key fundamental is to bring the jaw joint correctly into socket. In order for this to occur the teeth must all come together at the same time. The splint varies from person to person depending on the imperfections of the individuals teeth.

Remember if you are living with the paint of TMJ there is hope for you.

3 Conditions Commonly Misdiagnosed As Sciatica

Sciatica is a common diagnosis of lower back, hip and leg pain. The cause of sciatica is often a herniated disc in the lower back, but could also be related to other conditions like SI joint dysfunction or piriformis syndrome. Since sciatica is a common cause of radiating pain, it is easy for other conditions that cause such pain to be misdiagnosed as sciatica. Misdiagnosis means mistreatment.

As a patient or a medical professional, it is important to be aware of all possible causes of pain to ensure proper diagnosis and treatment. The following conditions may mimic aspects of sciatica.

Hip Bursitis

Bursa is a fluid sac that allows two body parts to move smoothly over one another. A tendon passes over the outside of the upper thigh bone and a bursa rests between them to prevent friction. Inflamed hip bursa causes hip bursitis. The tendon moves across the bursa and hip with every leg movement; if the bursa is inflamed, this motion will cause pain. This pain can radiate throughout the pelvis, affecting the lower back, buttocks and groin.

Hip bursitis is only common in athletic people who do a lot of running and those who have had hip surgery. It may also appear in people who have fallen hard on the hip. Many of its symptoms are similar to those of sciatica, and it may be misdiagnosed as such. People with hip bursitis usually have visible inflammation at the site of the bursa and feel pain when this area is touched; this is not a symptom of sciatica and can be used to distinguish between the two conditions.

Femoral Nerve Entrapment

The femoral nerve leaves the spine at the second, third and fourth lumbar vertebrae and travels down the front of the thigh. This nerve supplies sensory and motor function to the groin and the front of the thigh.

On its journey from the lower back to the leg, the femoral nerve passes through the psoas muscle. This muscle stretches from the top of the thigh bone to the lumbar spine and assists in movements that bring the lower and upper body closer together. If the psoas muscle is tight and inflamed, it can compress the femoral nerve, which causes referred pain throughout the groin and down the leg.

The femoral nerve may also be compressed at the groin fold due to static "frog leg position," such as when riding a horse. It can be compressed by wearing tight belts or by impact. The radiating pain caused by femoral nerve compression can be mistaken for a symptom of sciatica. Pain radiating from the femoral nerve will likely occur on the front of the thigh, whereas sciatica pain tends to be more focused on the back of the thigh. This can help decipher the true cause.

Trigger Points

Trigger points are knots that form in the connective tissue of muscles. They are composed of tissue in isolated spasm, and generally occur through overuse of a muscle over time. Trigger points can refer pain to other parts of the body. When these knots form in the muscles of the lower back or buttocks, they can refer pain along the same path as the sciatic nerve. See the blog by neuromuscular therapist Christina Abbott at http://abbottcenter.com/bostonpaintherapy/?p=3447 for more on this.

Hip bursitis, femoral nerve entrapment and trigger points in muscles of the core can cause sciatica-like symptoms. Avoiding common diagnosis errors will help ensure that you get proper treatment for the cause of your pain.

How to Stop Arthritis Pain Naturally

Arthritis means inflammation of the joints and it is accompanied by swelling and pain. It is a degenerative disease that can cause disability to millions of people because in severe cases sufferers find it hard to move around and perform basic tasks like walking and using their hands. Of course it is best to consult your doctor to know the best treatment for you to relieve the pain and swelling. Medications and therapy are the common treatments and in severe cases, surgery maybe recommended by your doctor. Although doctors and therapists may recommend treatments for you to cope with arthritis, you also play an important role in improving the quality of your life despite the presence of arthritis. While you are under treatments, there are also natural remedies and home care that you can do to stop arthritis pain naturally.

Use of splints and arthritis devices. Living with arthritis can be very difficult and there are limitations with your movements and the things that you can do. With the use of proper arthritis devices, the joints will be protected, the pain will be reduced and your everyday life will be easier. The use of splints on the aching and swollen joints can offer relief and can help the joints to relax. Ask your doctor and therapist about the proper splint and arthritis device suitable for your condition.

Practice stretching. It is important to practice stretching to relieve stiffness, relieve fatigue and to stop arthritis pain naturally. Resting the affected joint too long or holding one position for too long can make the joint more stiff and painful. Work with your therapist with the proper exercise and stretching program suitable for your condition.

Sleep. Although the pain will make it hard for you to sleep, a complete 8-10 hours night sleep is important for your recovery and can be very helpful to stop arthritis pain naturally. Relaxation techniques and meditation can be very helpful if you want a complete rest and night sleep. If the pain is so severe that it prevents you from having a goodnight sleep, talk to your doctor.

Acupuncture. There are people who found relief in natural remedies like acupuncture. This is a method done by professional and licensed acupuncture therapist to help sufferers stop arthritis pain naturally. The method involves the use of needles on specific points to relieve arthritis pain.

Heat and cold treatments. The application of heat and cold can be very helpful to stop arthritis pain naturally. Swelling can be reduced with the application of cold packs on the affected area while hot packs or a warm towel applied on the affected area will increase blood flow and will ease the stiffness and pain. Ask your doctor what is the best treatment for you.

It is important for you to know how to manage your arthritis to improve the quality of your life. If not treated, arthritis can make your life miserable. If the conventional treatments failed, alternative treatments are another option. Find out more on how to stop arthritis pain naturally visit Cure Painful Arthritis.

Partial Unicondylar Knee Replacement in India - Treatment For Partial Unicompartmental Knee Arthriti

Many middle aged Indian patients develop partial knee osteoarthritis. In Indians, osteoarthritis of the knee affects the inner half or medial compartment to start with and then proceeds to affect the outer half or lateral compartment.

Localized attrition occurs in the beginning as a so called "lesion". Later it gradually affects the front and inner portion of the inner half of the lower end of the thigh and leg bones (anter- medial wear) leading to partial knee arthritis. This is obvious on standing x rays as meidal or inner space joint space narrowing. Clinically these individuals may be bow legged since childhood.

In India the standard surgical treatment for OA knee is a total knee replacement. However the ideal candidate for a TKR is a person older than 65 years. Clearly someone in their fifties is not suited for a TKR as his/her life span would exceed that of the joint and he would need a revision knee replacement later on.

Indian surgeons offer osteotomy or a Uni condylar knee replacement for partial knee affliction. In an osteotomy, the thigh or leg bone is divided and re aligned so that the abnormal weight bearing axis is normalized. Pain relief is provided for a period of up to 10 years but is not total. An osteotomy is the logical operation for patients with bow legs and knock knees in the working class whose work demands would wear out an artificial joint. It is not the right procedure when there is no deformity.

A unicondylar or partial knee replacement substitutes the worn half of the joint with prosthesis. The bony resection is restricted to the affected half alone sparing the outer half and the patella unlike a total knee replacement. The operation can be done by a minimally invasive technique sparing the quadriceps muscle. The pre requisites are that the one half alone must be worn as seen on x- rays and the anterior cruciate ligament should be intact. The technique of insertion is demanding but the rewards to the patient are numerous. Shorter hospital stay, quicker recovery, small incisions, no blood transfusion, less pain, less cost (vs. TKR) and better function (squatting, kneeling, climbing stairs) are the much acclaimed benefits. The knee feels more natural as sensations carried by the ligaments are intact.

The Oxford unicompartmental knee is a representative type and is a mobile bearing uni knee. It replicates the function of the meniscus. The wear rates are low. Survivorship analysis is 98% at 15 years.

Advantages of partial knee replacements
1) minimally invasive surgery- Since the surgery involves a small exposure to see the affected half alone, surgeons can make the incision smaller, producing less post operative pain and smaller scars
2) less blood loss- Since the surgery is minimally invasive, less blood loss occurs.
3) Faster rehabilitation- Patients can stand up and walk on the same day, squat by week one and return to work earlier.

These innovative knee replacement procedures are available in India. Baby boomers and young patients with partial knee arthritis lacking Mediclaim or Medicare can now fly to India and have their surgery performed in hospitals with international standards.

Holistic Approach to Health

Holistic or Holism is an approach that emphasizes the whole being, the entire structure, but looks at how each part affects the whole. It deals with life situations with the whole being in mind, while treating the individual parts that are affected and not treating just symptoms. Your problem is not like a car that gets a flat tire and you replace the tire. It is more like a shopping cart that has a bad wheel, which affects and vibrates the entire cart.

Holistic medicine attempts to treat all the systems of the being: the mind, the body, the emotions, and the spirit. The holistic approach brings balance and harmony to the entire structure by paying attention to the specific parts and systems of the body. The symptoms are analyzed to identify the existing problem/s that are affecting the parts and then treated with the whole-being in mind rather than treating only the parts that exhibit the symptoms. The Holistic Approach deals with all of the life force energy available, which includes the physical and the energetic aspects.

The human body as a whole is made up of many parts, each of which is dependent upon the other for a balanced functioning of the system as a whole. Each system is interdependent upon the other. It's called looking at the bigger picture. Something we do that affects the whole is that we absorb, digest, and inhale toxins every day. These toxins develop free radicals (oxidation, which is rust in the body). Unless we offset the free radicals with anti-oxidants, our bodies will rust from the inside out. As we mature, our body continually changes; remove one critical molecule, or let one cancer cell become a rogue, and the entire structure changes.

From a Holistic stand-point the balance that everyone is looking for comes from:
A good diet, plenty of rest, re-learning how to breath effectively, drinking good water every day, learning how to handle stress, having a good exercise program and learning how to turn your life over to a Higher Power.

Degenerative Disc Disease - Symptoms and Treatment

Do you feel constant weakness at your back? Do you feel chronic pain at your lower back, hip and thigh every time you stand or walk for some time? Are you having difficulty in bending you body front and back? When you sit straight up for 20-30 minutes concentrating on doing your assignment in front of your desk, do feel sudden pain at your middle spine when you started to bend your body to get some rest?

If you're having symptoms above, you might be having degenerative disc disease (DDD).

Degenerative disc disease is VERY commonly seen in aged adults. This is a disease which is little weird because some patients might feel the pain as a result of disc slippage, interfering the nerves. Some may feel nothing at all until they start carrying heavy stuff.

Although this disease is a little uncommon among the youngsters, there is also a certain percentage of youngster getting degenerative disc disease. In such cases, trauma, such as a simple lifting accident, is the most common cause of disc degeneration.

After trauma, the discs in the spine damaged, tear or dehydrate and lose their ability to act as shock absorbers between the vertebrae. Due to the fact that there is minimal blood supply to the discs in your spine, these discs which are damaged usually could not heal themselves naturally.

Degenerative disc disease treatment- Is surgery the only resolution for disc degeneration disease?

No of course.

Surgery is only recommended when the conservative treatment options such as physical therapy do not provide relief or show any improvement within two to three months.

Often, it was found that degenerative disc disease can be successfully treated WITHOUT surgery. One or a combination of treatments such as physical therapy exercise, chiropractic manipulative therapy (CMT), osteopathic manipulation, anti-inflammatory medications such as nonsteroidal anti-inflammatory drugs, chiropractic treatments, traction, or spinal injections often provide adequate relief of these troubling symptoms.

While among all the therapies and medications, muscle balance therapy has been proven working greatly in healing disc degeneration disease.

Muscle Balance Therapy is an innovative approach to eliminating every kind of back pain once and for all, starting with a careful yet simple assessment of all the muscles that affect the stability of your hips, pelvis, and spine - from both a strength and a flexibility perspective.

The Muscle Balance Therapy approach uses the results of your assessments to design an individually targeted program of corrective exercises to help take the stress off your muscles, joints, and ligaments so you can achieve a more balanced body and eliminate the cause of your pain.

Up to date, there are more than 200k patients who have back, degenerative disc disease and sciatica problem managed to cut down 90% of the pain within the first 3 weeks after trying Muscle Balance Therapy exercises at home.