DIY Home Therapy

Treating Arthritis

Aside from treating your arthritis using medication, physical therapy remains at the cornerstone of traditional treatment.  There are other treatments that you can do at home to complement your physical therapy to ease your arthritis pain.

Heat and Cold Therapy


Temperature plays a vital role in the way your bones and joints feel.  I'm sure you have noticed that when it is cold out, you're more achey and stiff as opposed to when it is warm and everything in your body feels nice and fluid.  There are plenty of things you can do at home using heat and cold to relieve your pain.


A bathtub filled with warm water can raise the pain threshold and relax the muscles.  If you have access to a tub with jets or even a hot tub, this would be even more beneficial for you.  Soak for 15-20 minutes to relax your weight-bearing muscles.

Warm showers in the morning can help to relieve the stiffness you feel when you get out of bed.
Covering up in warm clothing immediately after can help to trap the heat and prolong the effects.

Heating pads will also do the trick for any aches and pains.  Moist heat penetrates better, so if you don't have a heating pad at home,  heat a damp folded towel in the microwave for about 60 seconds or in an oven set at 300 degrees for 5 to 10 minutes. Test the heated towel on the inside of your arm before applying it to a joint.

Cold ice packs are great for relieving pain, especially after an injury.  They are inexpensive and easy to use.  If you don't have an ice pack, just fill up a Ziploc with some ice and apply for 15-20 minutes.  You can do this every hour or as needed.  Coolant sprays, creams, and gels can also be used.  Just remember, cooling is only a temporary measure to relieve pain; too much may cause muscle stiffness.

Exercise


Believe it or not, regular exercise not only helps maintain joint function, but also relieves stiffness and decreases pain and fatigue.  Many patients have the mentality that if something hurts you shouldn't move it, however that is not true when it comes to arthritis pain.  People who suffer from joint pain discover that if they don't exercise regularly, they'll pay the price in pain and stiffness.  Regular exercise will increase your range of motion, strengthen your muscles, and build endurance (don't forget to ask us for a stress ball when you come visit us! They're great for exercise!)