If you often overextend your joints, you may develop arthritis over time. Arthritis is a disorder in the joints that causes severe inflammation and pain. To avoid developing this, make sure you aren’t pushing your joints past their normal range of motion too often, or on purpose. Overextending your joints could cause you to dislocate them. Dislocating your joints is painful and can damage the cartilage between your joints. It is common for people with hypermobility to dislocate or partially dislocate joints. This often due to minor trauma or, less often, some people dislocate their joints by minor self-manipulation. If you dislocate a joint, seek medical attention to reset it. [4] X Research source
Many stores sell braces made for specific parts of the body. Your doctor might be able to recommend a specific brace or wrap. Make sure you use the brace or wrap properly to avoid injury. Even when using a brace or orthotic, you will want to make sure you listen to your body. If you feel pain in your joints while exercising, take a break and give your joints a chance to recover before continuing. Strengthening is still the best way to stabilize any joint. [7] X Expert Source Kevin Stone, MDBoard Certified Orthopaedic Surgeon Expert Interview. 19 November 2020.
When walking, keep your shoulders back and head up. Keeping your spine aligned will prevent any undue stress on your hips or shoulders. Bad posture can stress the nerves in your spine and put pressure on discs and muscles. [9] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Practice good posture by rolling your shoulders back and pulling your elbows toward your back. This pushes your scapula into your ribs and pulls your spine into alignment. [10] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Make sure your workstation is ergonomically sound, meaning it is set up in a way that will not cause stress on your body.
Choose a shoe that has a firm arch support. If you can press down on the arch support of the shoe and it collapses in, it will not offer you the support you need. Pick a shoe that press-up into the arch of your foot firmly to support it. [12] X Research source You can also purchase inserts to wear with shoes you already own. The same principle applies: make sure you choose an orthotic insert that will support your arch and keep the bones of your feet aligned.
Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen are great options for relieving joint pain. They work in the body by reducing inflammation. If the recommended over-the-counter dosage doesn’t seem to be working, a doctor might be able to prescribe you a higher dose available through prescription. Acetaminophen is another option for pain relief. Never take more than 3 grams of Tylenol or acetaminophen a day due to the risk of liver damage. [14] X Expert Source Kevin Stone, MDBoard Certified Orthopaedic Surgeon Expert Interview. 19 November 2020.
In addition to elevation, you will want to rest the joint. Avoid putting stress on it for 24 – 48 hours. If your joint hurts for more than 48 hours, see a doctor.
Alternatively, you can use cold therapy to treat a painful joint. Apply a cold compress, ice pack, or bag of frozen vegetables to the injured joint in 10-minute intervals. This can reduce swelling in the area and help relieve pain. [17] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Whatever you use, make sure you wrap it in a towel or cloth to protect your skin. Alternating heat and ice increases then decreases blood flow to the area, providing a pumping effect that reduces swelling. [18] X Expert Source Kevin Stone, MDBoard Certified Orthopaedic Surgeon Expert Interview. 19 November 2020.
Your doctor will likely want to know the nature of the pain: when it started, how long it has lasted, how bad it is, where it is centrally located, if it has gotten worse since it began, and if it has been accompanied by other symptoms such as visible swelling or any redness. Keep a journal to record symptoms and how you react to different treatments. This way you will know which treatment methods work the best for you.
Try to establish a set bedtime and waking time. If you stick to a specific schedule, your body will likely get more and better sleep. Eventually, you will adapt to the schedule and it will happen naturally. [21] X Research source Be aware of your sleeping positions, as well. Try to avoid lying down in positions that put any undue stress on your joints. This can cause you to wake up feeling sore or unrested. Make sure your neck is supported when you sleep, and try placing a pillow between your knees to support your hips and back. Avoid lying with all your weight on one arm, and stretch out your muscles thoroughly upon waking.
Plan snacks and meals ahead of time. Keep a calendar on the fridge and plan meals at the start of each week. This way, you will be less tempted to overeat or snack too much between meals. You will also be less likely to eat fast food if you have your meals already planned at home.
Exercising will help you strengthen your muscles, which will reduce the pressure put on your joints when you move. [25] X Expert Source Kevin Stone, MDBoard Certified Orthopaedic Surgeon Expert Interview. 19 November 2020. Swimming and biking are low-impact exercises that are both healthy and enjoyable. Find a local health center with a pool to swim regularly, or try to incorporate biking into your daily routine. Remember that you can use the pool for pool running and walking laps if swimming isn’t your preferred activity[26] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you find that certain exercise irritates your joints more than others, stick to the ones that cause the least irritation. Ask a trainer to help you exercise around your sore spots so that you can continue to exercise every day no matter what part hurts.
Most joint supplements (glucosamine and chondroitin sulfate) need proper hydration to work their best with your body chemistry. If you opt to take joint supplements of any kind, make sure you maintain sufficient hydration to aid in the effectiveness of these supplements.
When looking for an occupational or physiotherapist, your doctor might be able to give you a referral. Your doctor may also be able to recommend which type of therapy will be best for you and your needs. Ask your therapist questions when beginning therapy. Make sure you know if you will be seen one-on-one or in a group, whether there are any therapists on staff that specialize in your specific condition, and whether you will be seen by an actual licensed therapist or by a nurse or aide. Insist on one-on-one manual therapy for the full time of your visit. If you have private health insurance, make sure your therapist is in your network so your therapy will be covered.
