There are many things that can hold people back from getting the physical activity they need for their overall health. If obesity and arthritis are getting in your way, take heart. Because for you, the stakes are higher – being physically active isn’t just important – it’s essential to relieving your pain.
First, you are not alone – not even close. According to a recently released report from the Centers for Disease Control and Prevention, arthritis affects more than a third of people who are obese, and those people are 44 percent more likely to be physically inactive compared to people without arthritis.
Knowing you need to get moving is one thing, but if you want to experience the pain-reducing and weight-managing benefits of more movement, you have to take the first step. Here are some barrier-busting tips to get you off on the right foot.
Find your courage. Embarking on a fitness program can be a challenge, for anyone, but especially for people who know making that first move will likely be somewhat daunting. Don’t let fear prevent you from taking action to reduce pain and improve function. You may have to dig deep for the courage to get started, but you know you’ll feel better once you do. Think back to other challenges you’ve faced and how you rose to them. Are there any people you admire who have faced a similar challenge? How can you learn from them and challenge yourself as they did?
Start small. Even once you know you’re ready to make a change, there’s still one unanswered question: How do I get started? The best advice: Start small. Thirty minutes of exercise still counts if you break it into three 10-minute increments throughout a day. If you’re not quite bold enough to stroll into a gym and start working out, consider taking that first step at home. Try out some of the moves in the Fitness section or try an exercise DVD, like the Arthritis Foundation’s Take Control With Exercise DVD, to help boost your confidence in getting active.
Get advice. It’s important to always consult with your doctor before you begin any kind of physical activity program, particularly if you have other medical concerns. Your doctor may be able to put you in touch with exercise programs in your areas. You also may consider seeking help from a professional like a personal trainer or a physical therapist, who can teach you strengthening exercises that will build up weak muscles around your affected joints and help reduce pain.
Please do go get checked out and the sooner the better! I too had a lot of pain and my husband has had to help me up a few times...I felt very stiff more so in the mornings. In July I was diagnosed with fibromyalgia. I just found out I have Osto Arthritis as well. Heal spurs have limited my activity level over the last few years and I take blood thinner so ideally surg. isn't an option and can't take certain pain meds that would reduce inflamamation. I wish I had went to the Dr. sooner before I gained 80 pounds and now am having all these issues.
My secret? I met a wonderful woman & we walk together. We have set a goal of 5k before winter & hope to enter a walk in the spring.
Never give up, there's always tomorrow!
Drink 2 oz quinine (tonic) water before bed IF your doc OK's withother Rx's. My Indian primary care doc advised me on this!
Also, be careful not to take too many allergy preparations--they are diuretic and will make legs worse.
Looking forward to it. don't wait to long.
God bless
When I have trouble sleeping at night I take a good hot shower, scrub my legs with a long-handled brush and liquid moisturizing soap. As soon as I'm out and dried off, I rub in Tiger Balm extra strength into my legs/knees - it helps so much to get to sleep (smell is strong for awhile but worth it). Thanks for the other comments about supplements:)
-Blessings- "A positive anything is better than a negative nothing."
There are also herbal medications you can take that will help your knee pain. Boswellia, which is frankincense that can be taken orally. The best brand I have found is GNC's, three capsules three times a day.
Even a good quality frankincense oil rubbed into your knees, helps the pain. A good over the counter topical is Biofreeze, smells strong works great for daytime usage. Another amazing herbal is Acai, the liquid filled gel caps. Also there is a new product on the market called I-flex, the lowest price on this is at Vitamin Shoppes. You can also often find 5 dollar off coupons on this in your Sunday newspaper.
Placing a pillow either under your knees or between your knees while you sleep might help too. Keeping your lower body warmer by wearing pajama pants may add to your night time comfort.
Taking so much tylenol is really not good for you, it can cause liver damage.
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