Massage affects more than 3.4 million Australians. While we have a perception that arthritis is an “old person’s” disease, recent statistics show that in fact 60% of sufferers in Australia are of working age.
Arthritis literally means “inflammation of the joints”, and while people can be affected in many different ways, the most common symptoms are pain, swelling and stiffness in one or more joints (often fingers and hands, knees, lower back, hips and shoulders) as well as loss of mobility and fatigue.
There are many things one can do for oneself to minimize pain and discomfort from arthritic pain. Our main premise is that if you can help yourself naturally, this is preferable to medications. However, of course, if medications are required, consult with your doctor.
A solid treatment plan to address arthritis naturally will involve massage or physical therapies, exercise and diet, pain management techniques such as meditation and relaxation, medicines or natural supplements and finding a balance between rest and activity.
Massage and Arthritis
Quality massage undertaken by qualified professionals can assist in managing arthritic pain. Massage can help improve joint movement, relax tense muscles, and stimulate the flow of blood and nutrients to the skin and underlying tissues. The fact that most people feel good after a massage is important too in that it can help break the cycle of pain and stress that often goes along with arthritis.
Regular massage is important for arthritis sufferers as best results are seen long term.
In addition to giving you a massage, a good therapist can show you techniques to use on yourself at home. While, a self-massage is not as enjoyable as having someone else do it, it can still offer relief from pain and tension. Not only will the part being rubbed feel better, but so may your hands, since they're getting a workout in the process. Self-massage works best for localized trouble spots that are easy to get to.
For hard-to-reach places, ask a partner or friend to help or buy an electric massager.
Do not massage an inflamed joint or when you have an infection, since it could make these problems worse.
Here are some simple techniques to try:
- Kneading—Grasp the muscle between your palm (or thumb) and fingers, lift slightly and squeeze, as if you were kneading dough. Don't pinch the skin, get into the muscle itself with slow, regular squeeze-and-release motions. Do not overdo it. Fifteen to 20 seconds on the same spot is enough.
- Stroking—Using lotion or massage oil, cup your hand over the muscle and firmly glide your hand over the length of the muscle in a slow, repeated movement. Using different amounts of pressure will help you know what you feel most comfortable with.
Exercise and Diet
Exercise helps arthritis by:-
- Reducing arthritic pain in joints
- Preventing stiffness of joints
- Promoting improved mobility
- Improving posture
- Relieving muscular tension
- Improving general wellbeing and fitness
A mix of strengthening, mobility and fitness exercises are best. Some great exercises include walking, swimming, hydrotherapy exercises, aqua aerobics, yoga, tai chi, dancing, gentle weight training and gentle stretching.
Avoid exercising when joints are red, swollen or inflamed, or when there is pain experienced. Pushing yourself too hard can be detrimental to your health too. If you still experience pain 2 hours after exercise, then you have done too much.
Except for gout, most foods do not have a direct impact on arthritis. However, as with all things, a balanced diet that ensures you get all the minerals and nutrients you need will help with your general wellbeing. Eating lots of plant food (vegetables, fruits, grains and legumes) is important. Drink adequate water and reduce saturated fats such as cheese. Omega 3 oils such as found in linseeds, walnuts, fish and seafoods are known to reduce inflammation.
Herbal supplements
There is growing evidence that supplements such as glucosamine sulphate can prevent changes in joint structures associated with osteoarthritis, and can also assist in improving symptoms. Glucosamine occurs naturally in the body and appears to be involved in the formation and repair of cartilage. Some precautions are necessary. For example, glucosamine should be avoided by people who are allergic to shellfish.
Consult with your general practitioner or a qualified naturopath.
Meditation
Meditation and relaxation techniques such as deep breathing or visualization can assist in reducing arthritic pain by reducing muscular tension and improving general circulation and blood flow. Increasingly, research is showing that meditation has significant results in reducing pain.
For more information on arthritis, contact Arthritis Australia on 1800 011041 or visit their website at www.arthritisaustralia.com.au.
