Joint Protection
Protecting you joints in very important with arthritis. Protecting them means using them in ways that do not put too much stress on them. There are many ways to protect you joints to prevent irritations and pain.
- Using good body mechanics. Learning how to do daily activities in ways that put less stress on your joints.
- Using good posture. Poor posture puts more stress on certain joints. Good posture protects your neck, hips, knees and back. Stand straight and imagine a straight line connecting you ears, shoulders, hips, knees and heels. Some things to remember when standing: slightly bend your knees, tighten your stomach muscles, tuck in you buttocks, hold your shoulders back, tuck chin in comfortable position and stand with your feel sightly apart to keep your balance.
- When sitting, you should have your spine supported. Some things you can use to support your spine would be a rolled towel or pillow. You should sit with your knees and hips at a 90 degree angle. If your feet do not touch the floor, use a footrest. Hold your shoulders back and tuck in you chin. When working at a desk or computer for any length of time, you may need to get an adjustable chair.
- When lying flat on you back, use a small roll or a cervical pillow to decrease the stress on your neck.
- When lying on you side, use pillows to support your arms and legs.
- Lift and carry things close to your body. This is less stressful on your back. If you can, slide objects instead of lifting them.
- It is good to distribute weight over larger and stronger joints. This can be done by carrying a purse with a shoulder strap and not in your hands. If able use a back pack or fanny pack. When going up and down stairs, Go up with your stronger leg first and go down with your weaker leg first. And remember to always use the handrail if there is one available.
- Moving and changing positions is very important. If you keep your muscles and joints in the same position for over 45-60 minutes, this adds to stiffness and pain.
- Stretch and relax you jaw, neck, shoulder, arms, wrists, fingers hips, legs, ankles and toes frequently.
- Use
devices that take stress off your joints. These devices can make daily
activities easier and make you more self sufficient. Some of the following
are just a few that may be useful to you:
- Lever faucets and lever handles to open doors.
- Use a pizza cutter instead of a knife
- Long handles shoe horns
- Reacher to pick up objects from the floor
- Long handles sponge to wash back and feet
- Electric can openers
- Oversized pens and pencils
- Utensil that have wider grips and handles
- Getting out of a chair or on and off the toilet can sometimes be painful and difficult. Sliding forward to the edge of the chair and keeping you feet flat on the floor is helpful. Lean forward then push down with our palms of your hands on the arms or seat. Stand up by straightening you hips and knees. It may be helpful to have an elevated toilet seat. If you have difficulty with your wrist, you can push off with your forearms against the top of you thighs.
There are many different types of self help devices that can help take stress off joints. These devices are usually obtained at a local medical supply store. An Occupational Therapist is specially trained in instruction on these devices and can determine which are best for you.