Relieve Inflammation: 10 Effective Tips for Muscle & Joint Pain Management

Relieve inflammation with our comprehensive guide to managing muscle and joint pain effectively.

What causes inflammation in the body? Numerous factors can contribute to inflammation, with common culprits including mild arthritis, altered muscle usage, or injury (Tidball, 2005). Signs include redness, swelling, heat, pain and a loss of function (Hawiger et al., 2019).

Coping with muscle and joint pain can profoundly affect your overall quality of life. Fortunately, there are effective ways to manage inflammation and alleviate discomfort. Discover 10 actionable tips to alleviate discomfort and enhance your well-being.

1. Embrace the Power of Anti-Inflammatory Foods

Nutrition is a considerable and changeable risk factor that can cause inflammation (Hess et al., 2021).

Incorporating dietary components like fibre, antioxidants, and omega-3 fatty acids can effectively reduce inflammation symptoms such as swelling and pain (Hess et al., 2021). Focus on incorporating fruits, berries, vegetables (leafy greens and tomatoes), nuts and whole grains into your diet (Wu et al., 2012).

Steer clear of saturated fats and sodium as they can lead to increased levels of inflammation (Hess et al., 2021).

2. Stay Hydrated for Joint Health

Water is a major component of body fluids. These include that of blood and synovial joint fluid, both of these components perform vital functions in the body (Benelam et al., 2010).

Water in synovial fluids lubricates and cushions joints, making movement smoother and reducing friction (Benelam et al., 2010).

Individuals’ water needs vary based on factors like body size, composition, environment, and physical activity levels.

3. Regular Exercise

Physical activity can help to protect against numerous diseases (Ford, 2001). Engaging in regular physical exercise reduces the risk of obesity, and thus reduces inflammation in the body (Wilund, 2007)(Metsios et al., 2020).

Low-impact activities like swimming, cycling, and yoga can help strengthen muscles, improve flexibility, and reduce stiffness. Just be sure to listen to your body and avoid activities that exacerbate your pain.

4. Get Sufficient Quality Sleep

Inadequate sleep or sleep deprivation can cause an inflammatory response. Changes in sleep patterns from lifestyle, aging, or illness can lead to more inflammation, affecting overall health (Simpson et al., 2007).

Be sure to get adequate sleep and establish healthy sleep habits. It can help lower inflammation and boost your overall well-being (Simpson et al., 2007).

Aim for seven to nine hours of quality sleep each night to allow your body ample time to repair and recover. Establish a relaxing bedtime routine and create a comfortable sleep environment to promote restorative rest.

Anti Inflammatory Berries
Hydration
Regular Exercise
Sleep

5. Incorporate Supplements Wisely

Certain supplements can complement your efforts and assist with the treatment of inflammation.

Glucosamine has been a supplement widely used to treat mild osteoarthritis and joint diseases characterised by cartilage degeneration. Glucosamine suppresses inflammatory cell activation thus helping to reduce inflammation (Nagaoka et al., 2011).

Chondroitin sulfate helps to reduce joint swelling and creates an anti-inflammatory effect within the body (Iovu et al., 2008).

Turmeric is a supplement traditionally used for its anti-inflammatory properties (Lantz et al., 2005). Turmeric can help relieve joint & muscle inflammation.

Consulting with a healthcare professional before adding any new supplements to your regimen is essential.

6. Practice Mindfulness and Stress Reduction Techniques

Stress can cause inflammation in the body. Doing activities like meditation, deep breathing, and muscle relaxation can lower stress and make you feel more relaxed (Black et al., 2002).

Engaging in activities you enjoy, like hobbies or being outdoors, can you a mental break and ease stress.

7. Maintain a Healthy Weight

Inflammation is closely linked to obesity. Carrying excess weight puts added stress on your joints, contributing to inflammation and pain. By maintaining a healthy weight, you can reduce the burden on your joints and alleviate discomfort (Rodríguez-Hernández et al., 2013).

Adopt a healthy balanced diet and incorporate regular exercise into your routine to help maintain a healthy weight.

8. Cold Therapy

Cold therapies can help reduce pain, promote blood flow and reduce inflammation whilst delaying the onset of muscle soreness (Malanga et al., 2014).

9. Consider Physical Therapy

Physical therapy can be incredibly beneficial for managing inflammation and improving muscle mass and joint function. A physical therapist can help customise an exercise program that helps to prevent and reduce inflammation (Addison et al., 2012).

10. Topical rubs

Topical analgesic rubs are an inflammation treatment option that can help relieve pain, and swelling and promote recovery (Ramon et al., 2022).

fisiocrem Solugel helps to relieve inflammation of muscles and improve body tissue repair. The synergetic action of fisiocrem Solugel’s active ingredients (Arnica, Hypericum, Calendula, Melaleuca and Menthol) help to relieve pain, stimulate blood flow and reduce swelling.

Fisiocrem Solugel For Muscle Inflammation

fisiocrem Joint Ease helps to relieve mild joint inflammation and helps to promote healthy joint function. fisiocrem Joint Ease relieves mild osteoarthritis symptoms and is available online or at pharmacies, including Chemist Warehouse

Fisiocrem Joint Ease For Joint Inflammation

Dealing with muscle and joint pain caused by inflammation can be challenging, but it’s not impossible. By incorporating some of the above tips you can effectively manage inflammation and ease discomfort.

Consult a healthcare professional before making significant changes to your routine. Stay consistent and patient as you aim for relief.

Citations

  1. Addison, O., LaStayo, P., Dibble, L., Marcus, R. (2012). Inflammation, Aging, and Adiposity Implications for Physical therapists. Journal of geriatric physical therapy 35(2), 86-94.
  2. Benelam, B., & Wyness, L. (2010). Nutrition Bulletin35(1), 3–25.
  3. Black, P., Garbutt, L. (2002). Stress, inflammation and cardiovascular disease. Journal of psychosomatic research, 52(1), 1-23.
  4. Ford, E. (2001). Does Exercise Reduce Inflammation? Physical Activity and C-reactive protein among U.S. Adults. Epidemiology, 13(5), 561-568.
  5. Hawiger, J., & Zienkiewicz, J. (2019). Scandinavian Journal of Immunology90(6).
  6. Hess, J., Stephensen, C., Kratz, M., Bolling, B. (2021). Advances in nutrition, 12.
  7. Iovu, M., Dumais, G., Souich, P. (2008). Anti-inflammatory activity of chondroitin sulfate. 16(3), S14-S18.
  8. Lantz, R., Chen, G., Solyom, A., Jolad, S., Timmermann, B. (2005). The effects of turmeric extracts on inflammatory mediator production. Phytomedicine, 12 (6-7), 445 – 452.
  9. Malanga, G. A., Yan, N., & Stark, J. (2014). Postgraduate Medicine127(1), 57–65.
  10. Metsios, G., Moe, R., Kitas, G. (2020). Exercise and inflammation, 34(2).
  11. Nagaoka, I., Igarashi, M., Hua, J., Ju, Y., Yomogida, S., Sakamoto, K. (2011) Recent aspects of the anti-inflammatory actions of glucosamine. Carbohydrate Polymers, 84(2), 825-830.
  12. Ramon et al Ortho & Rheum Open Access J 20(1): OROAJ.MS.ID.556028 (2022) This study was funded by fisiocrem
  13. Rodríguez-Hernández, H., Simental-Mendía, L. E., Rodríguez-Ramírez, G., & Reyes-Romero, M. A. (2013). Obesity and Inflammation: Epidemiology, Risk Factors, and Markers of Inflammation. International journal of endocrinology.
  14. Simpson, N., Dinges, D. (2007). Sleep and inflammation. Nutrition reviews, 65(3), S244-S252.
  15. Tidball, J. G. (2005). American Journal of Physiology-Regulatory, Integrative and Comparative Physiology288(2).
  16. Wilund, K. (2007). Is the anti-inflammatory effect of regular exercise responsible for reduced cardiovascular disease? Clinical science, 112(11), 543-555.
  17. Wu, X., & Schauss, A. G. (2012). Journal of Agricultural and Food Chemistry60(27), 6703–6717.

Muscle and joint pain is a common complaint and a major health problem affecting the population (Bergman, 2007). This pain can significantly impact a personals daily life and activities. Pain can happen from exercise, getting older, or health problems.

This pain typically creates worse functional outcomes and can negatively impact a person’s quality of life (Kidd, 2006). Dealing with muscle and joint pain can be challenging, whether it’s a dull ache, sharp pain or persistent discomfort. This article discusses ways to reduce muscle and joint pain so you can move easily and without discomfort.

Introduction

Before diving into remedies, it’s essential to understand the root causes of muscle and joint pain.

Muscle and joint pain, also called musculoskeletal pain, can happen all over the body for different reasons. Some factors that can be a cause of this pain include injuries, overuse, inflammation, medical conditions, and lifestyle choices (Schaible, et al., 2009)(Kidd, 2006).

This pain can affect anyone, from athletes to office workers. It can range from mild discomfort to severe agony. Identifying the underlying cause can help tailor treatment approaches for effective relief.

Common Causes of Muscle and Joint Pain

1. Injuries

Acute injuries like sprains & strains are common sporting injuries that can have varying severity (Järvinen et al., 2000). Other injuries that can cause significant muscle and joint pain include fractures, dislocations, contusions and lacerations (Järvinen et al., 2007). These injuries often occur during sports activities, accidents, or sudden movements that put excessive stress on the musculoskeletal system.

2. Overuse & strain

A primary reason for muscle and joint pain is overuse and strain. Overload as a result of poor technique, or repetitive movements performed incorrectly can result in microtrauma & muscle imbalance (Järvinen et al., 2007). Excessive physical activity, insufficient recovery, and under-preparedness can lead to muscle fatigue, micro-tears, and inflammation, resulting in pain and discomfort (Aicale et al., 2018).

3. Inflammation

Infection, injuries, or inflammatory conditions in the body can cause muscle and joint inflammation (Sherwood et al., 2004). The inflammatory response triggers pain receptors, causing discomfort and tenderness.

4. Mild Arthritis/Mild Osteoarthritis

Mild arthritis and mild osteoarthritis are a common cause of joint pain. Mild osteoarthritis is a degenerative disease characterised by damage to the cartilage of the joints. Mild arthritis can lead to stiffness, swelling, tenderness and reduced mobility of the joint (Neugebauer et al., 2007).

Symptoms of Muscle and Joint Pain

  1. Swelling – a swollen feeling in the joints or tissues of the body (Muhammad, 2007). Swelling also known as edema, is a build-up of fluid trapped in the body’s tissues (Trayes et al., 2013). Swollen joints and muscles may appear red, warm and tender to the touch, indicating an inflammatory response.
  2. Stiffness – joint stiffness commonly occurs after periods of inactivity or prolonged immobilisation. Stiffness in the joints is a common symptom associated with mild arthritis (Kean, et al., 2004).
  3. Redness – inflamed or irritated tissues can appear red signalling increased blood flow to the affected area.
  4. Limited movement – muscle and joint pain can make it hard to move and do daily tasks. Reduced flexibility and mobility may worsen with time if the proper treatment and management do not occur.

Treatment options for muscle and joint pain

Doctors may prescribe medications like NSAIDs (ibuprofen), and muscle relaxants to ease pain, reduce swelling, and improve mobility (Cohen et al., 2004).

Physical therapy – programs from licensed physical therapists can help strengthen muscles, improve flexibility and correct movement patterns, reducing pain and preventing further injuries (Stucki, 2000).

Topical analgesics – topical joint & muscle pain relief creams and gels can help with localised pain. Relieving joint and muscle pain, aches and stiffness (Van Laar et al., 2012). 

Severe joint pain may require surgery. Health professionals may recommend procedures like joint replacement or tendon repair to improve function and reduce pain (Sinusas et al, 2012).

Application of cold and heat therapy within 1hr post-exercise can reduce muscle pain and soreness (Wang et al., 2021). Heat therapy can help relieve mild joint pain and discomfort, and improve range of motion in winter (Hyun-Sook, 1995).

Other treatments like acupuncture, chiropractic care, and massage can help with muscle and joint pain relief (Parkinson et al., 2012). Massage therapy can help decrease pain, promote relaxation, increase blood flow, and relieve tension in the muscles (Frey Law et al., 2008).

If you experience aches and pains in muscles and joints, fisiocrem offers topical pain relief solutions.

fisiocrem Solugel - Muscle pain relief cream

fisiocrem Solugel is a muscle pain relief cream that contains menthol naturally derived active ingredients. fisiocrem is suitable for all muscle pain including calf muscle pain & neck muscle pain.

fisiocrem Solugel stands out as one of the best selling muscle pain relief creams in Australia. Find fisiocrem Solugel in your local pharmacy, Coles, Woolworths and Chemist Warehouse. 

*IQVIA scan data 29/02/2024 showcases that fisiocrem Solugel is one of the most popular brands according to sales data in pharmacy. 

Muscle Pain Relief Cream

fisiocrem Joint Ease - Mild joint pain relief cream

fisiocrem Joint Ease helps temporarily relieve symptoms of mild arthritis, mild osteoarthritis, and mild joint pain. 

fisiocrem Joint Ease is a joint pain relief cream that helps to relieve joint stiffness and pain and promotes healthy joint mobility.

Find fisiocrem Joint Ease at your local pharmacy & Chemist Warehouse

Mild Joint Pain Relief Cream

Joint and muscle pain can make simple tasks difficult, thus highlighting the need for effective pain management strategies.

Lifestyle Changes & Preventative Measures to
Manage Muscle and Joint Pain

Balanced Diet & Hydration

Eating a balanced diet with fruits, vegetables, whole grains, and lean proteins can reduce inflammation in the body. Hydration is important to help make the fluid that cushions and lubricates our joints, called synovial fluid (Benelam et al., 2010). Hydration is also beneficial for muscle strength recovery and overall cellular function (Harris et al., 2019). 

Healthy Weight

Maintaining a healthy weight with a good diet and exercise can reduce strain on the body and improve overall health. If you are overweight or obese, it can cause pain in your muscles and joints. This can lead to worse joint health and more problems with the lower extremities of the body like the ankles, feet, and knees (Smith et al., 2013). A strong association exists with being overweight/obese with mild osteoarthritis pain and disability (Tukker et al., 2008).

Posture & Ergonomics

Good posture and ergonomic workspaces can help prevent muscle strain, discomfort, and musculoskeletal issues.

Regular Exercise

Exercise helps strengthen muscles, improve heart health, reduce pain and stiffness, and lower injury risk. Exercise is important for overall health and well-being. Stretching and flexibility exercises can help reduce pain, improve mobility, enhance muscle flexibility, and decrease stiffness and tightness (Behm et al., 2021).

Rest & Recover

Resting and allowing your body to recover between workouts is crucial for preventing injuries, minimising muscle fatigue, and facilitating tissue repair and regeneration.

Balanced Diet
Exercise
Muscle And Joint Pain Posture

In summary, dealing with joint and muscle pains is a widespread issue that can greatly affect everyday activities. By having an understanding of muscle and joint pain, individuals can take proactive steps to manage their symptoms, improve their quality of life, and prevent future problems.

Remember to consult with a healthcare professional for advice and treatment recommendations based on your specific needs.

Citations

  1. Aicale, R., Tarantino, D., & Maffulli, N. (2018). Overuse injuries in sport: a comprehensive overview. Journal of Orthopaedic Surgery and Research13(1).
  2. Behm, D. G., Kay, A. D., Trajano, G. S., Alizadeh, S., & Blazevich, A. J. (2021). Effects of Acute and Chronic Stretching on Pain Control. Journal of clinical exercise physiology, 10(4), 150-159
  3. Benelam, B., Wyness, L. (2010). Hydration and health: a review. Nutrition Bulletin, 35(1), 3-25.
  4. Bergman, S. (2007). Management of musculoskeletal pain. 21(1), 153 – 166.
  5. Cohen, S. P., Mullings, R., Abdi, S., & Warltier, D. C. (2004). The Pharmacologic Treatment of Muscle Pain. 101, 495-526.
  6. Frey Law, L., Evans, S., Knudtson, J., Nus, S., Scholl, K., Sluka, K. (2008). Massage Reduces Pain Perception and Hyperalgesia in Experimental Muscle Pain: A Randomized, Controlled Trial. The journal of pain, 9(8), 714 – 721.
  7. Harris, P., Keen, D., Constantopoulos, E., Weninger, S., Hines, E., Koppinger, M., Khalpey, Z. (2019). Fluid type influences acute hydration and muscle performance recovery in human subjects. Journal of the international society of sports nutrition, 16 (1). 
  8. Hyun-Sook, K. (1995). Journal of muscle & joint health, 2(2), 147-159.
  9. Järvinen, T., Järvinen, T., Kääriäinen, M., Aarimaa, V., Vaittinen, S., Kalimo, H., Järvinen, M. (2007). Muscle injuries: optimising recovery. 21(2), 317-331.
  10. Järvinen, T., Kääriäinen, M., Järvinen, M., Kalimo, H. (2000). Muscle strain injuries. Nonarticular rheumatism, sport-related injuries, and related conditions, 12(2), 155-161.
  11. Kean, W. F., Kean, R., & Buchanan, W. W. (2004). InflammoPharmacology12(1), 3–31.
  12. Kidd, B. (2006). Pain, 123(1), 6-9.
  13. Muhammad, Y. (2007). Role of central sensitization in symptoms beyond muscle pain, and the evaluation of a patient with widespread pain. 21(3), 481-497.
  14. Neugebauer, V., Han, J. S., Adwanikar, H., Fu, Y., & Ji, G. (2007). Molecular Pain3.
  15. Parkinson, L., Sibbritt, D., Bolton, P., van Rotterdam, J., & Villadsen, I. (2012). Clinical Rheumatology32(2), 167–180.
  16. Renström, P., & Johnson, R. J. (1985). Overuse injuries in sport. Sports Medicine2(5), 316–333.
  17. Schaible, H.-G., Richter, F., Ebersberger, A., Boettger, M. K., Vanegas, H., Natura, G., Vazquez, E., Segond von Banchet, G. (2009). Experimental Brain Research196(1), 153–162.
  18. Sherwood, E., Toliver-Kinsky, T. (2004). Mechanisms of the inflammatory response. Best practice & research clinical Anaesthesiology, 18(3), 385-405.
  19. Sinusas, K. (2012). Diagnosis and Treatment.
  20. Smith, S. M., Sumar, B., & Dixon, K. A. (2013). Musculoskeletal pain in overweight and obese children. International Journal of Obesity. 
  21. Stucki, M. O. (2000). Scandinavian Journal of Rheumatology29(113), 78–85.
  22. Trayes, K. P., Studdiford, J. S., Pickle, S., & Tully, A. S. (2013). Edema: Diagnosis and Management. 88(2), 102-110.
  23. Tukker, A., Visscher, T., Picavet, H. (2008). Overweight and health problems of the lower extremities. Public health nutrition.
  24. Van Laar, M., Pergolizzi, J. V., Mellinghoff, H.-U., Merchante, I. M., Nalamachu, S., O’Brien, J., Perrot, S., Raffa, B. (2012). 6, 320-330
  25. Wang, Y., Li, S., Zhang, Y., Chen, Y., Yan, f., Han, L., Ma, Yuxia. (2021). Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Physical therapy in sport, (48), 177-187.

Good health is important for a happy life, and muscle pain can make it harder to achieve. In this blog, we dive into a clinical study’s findings on fisiocrem Solugel’s effects on musculoskeletal pain in individuals. Discover the advantages of this pain relief cream – your trusted gel for muscle pain and discomfort.

Understanding the Agony: Musculoskeletal Pain

The Culprits​

Common triggers for muscle pain encompass aging, sedentary lifestyles, injuries, and health issues. The aging process often introduces mild osteoarthritis and lower back pain.

The Modern Predicament​

The modern lifestyle, defined by stress, sedentary desk jobs, and intense physical activities, significantly exacerbates musculoskeletal discomfort. Stress tightens muscles, desk jobs promote stiffness, and intense activities, if not balanced, contribute to strains. This trifecta underscores the heightened challenges individuals face in maintaining musculoskeletal health.

Who Participated?

The clinical trial involved 200 participants with muscle pain, divided into two groups. 100 in the intervention group using fisiocrem Solugel and 100 in the placebo group.

How was the Study Done?

In this study, half of the participants used fisiocrem Solugel twice a day for 14 days on their muscles and joints. While the control group used a placebo cream. The study looked at how quickly pain, stiffness, joint movement, and recovery perception changed.

Muscle Pain Relief Gel

Immediate and long-lasting Effects of fisiocrem's muscle pain relief gel

Pain Reduction

The trial revealed that fisiocrem Solugel provides immediate relief from musculoskeletal pain. Users reported a noticeable reduction in pain within minutes of application, offering a reliable solution for muscle pain relief.

Reduce Inflammation

Alongside pain reduction, the natural components of fisiocrem Solugel help to reduce inflammation and improve the healing of minor body tissue injuries. 

Recovery Perception

The cream showed sustained benefits over two weeks, leading to a considerable reduction in pain and an enhanced perception of recovery.

What Sets fisiocrem Solugel Apart? A top muscle pain relief gel in the market.

The Key Ingredients

fisiocrem Solugel offered both immediate relief and sustained benefits with continued use in reducing pain and stiffness. Arnica, Hypericum, Calendula, Melaleuca, and menthol, work together to manage musculoskeletal pain.

Arnica & Menthol Symphony

Menthol and Arnica together provide relief by reducing pain, improving blood flow, reducing inflammation, and promoting tissue repair. 

Conclusion

The study’s findings underscore the sustained effectiveness of fisiocrem Solugel with continued use.. The topical formulation not only addresses immediate pain but also contributes to prolonged recovery. This makes it a valuable solution for both immediate relief and extended pain management.

fisiocrem Solugel offers a user-friendly application, allowing individuals to apply the cream to affected areas with ease. 

fisiocrem Solugel - Muscle Pain Relief Gel

Discover the power of fisiocrem Solugel in pain management. Made from menthol and naturally derived active ingredients, this solution provides quick and long-lasting relief for muscle pain.

As you embark on a journey to well-being, remember to always read the label and follow the directions for use. Embrace a holistic approach to pain relief by incorporating fisiocrem Solugel into your daily routine. Elevate your comfort and recovery—click “Shop Now” and experience the soothing benefits of fisiocrem Solugel today.

Fisi Solugel Imgbg
Fisi About Solugel@2x

Citations

  1. Ramon et al Ortho & Rheum Open Access J 20(1): OROAJ.MS.ID.556028 (2022) This study was funded by fisiocrem.

The sacroiliac joint (SIJ) is where the lower spine and pelvis meet and it is the largest axial joint in the body (Forst. et al., 2006). These joints play a pivotal role in providing stability and absorbing shock when you move (Cohen, 2005). However, when these joints become inflamed or misaligned, they can lead to discomfort and pain, affecting your daily activities.

This blog will discuss pain in the SI joint, effective exercises, sleeping positions, and the best pain relief for joint pain.

The Complexity of Sacroiliac Joint Pain:

SI joint pain tends to be difficult to distinguish from other forms of lower back pain (Vanelderen et al., 2011). Diagnosing SI joint pain is hard because symptoms are similar to common causes of back pain (Dreyfuss et al., 2004). SI joint pain often manifests as lower back pain and can radiate into the buttocks and upper thighs (Cohen 2005).

The SIJ transfers large bending movements and compression loads to the lower extremities of the body (Cohen 2005).

Various factors can cause SIJ pain. These include movement, pressure, strong forces, fractures, soft tissue injury, inflammation, pregnancy, disease, leg length, and previous lumbar issues (Kiapour et al., 2020).

Pregnancy increases the chances of females experiencing SIJ pain. This is because of several factors such as weight gain, posture changes, childbirth trauma, and hormonal changes that affect the joints (Cohen 2005).

The sacrum of the female pelvis is wider, less curved, more uneven and has a backward tilt in comparison to the male sacrum. Women exhibit higher mobility, stresses/loads, and pelvis ligament strains (Kiapour et al. 2020).

Inflammation of one or both of the SIJs is an early and prominent symptom of SIJ pain (Cohen 2005).

Treatment options

Treatment of SI joint pain is a challenging problem for physicians today. Some treatment options include physical therapy, manual therapy, bracing, and injections (Dreyfuss et al., 2004).

Shoe Inserts:

Shoe inserts help distribute weight evenly on SI joints for people with different leg lengths. People with uneven leg lengths often adjust their posture to compensate for the difference in length. (Kiapour et al., 2020).

Practitioner assistance

Physical therapy, osteopathic or chiropractic manipulation can help to reduce pain and improve mobility (Cohen 2005).

Stretching and strengthening exercises

Strengthening Exercises for SI Joints:

Gentle exercises can strengthen the muscles supporting the SI joints, promoting stability and reducing pain. Pelvic tilts, bridges, and gentle yoga stretches can be beneficial. Always consult with a healthcare professional or a physiotherapist before starting a new exercise regimen. Discover Sacroiliac joint exercises. 

SI Joint Pain Exercises to Avoid:

While exercise is crucial for joint health, certain exercises can worsen SI joint pain. Steer clear of intense twisting motions, heavy lifting, and high-impact activities. Instead, focus on low-impact exercises like swimming and walking to promote flexibility without straining your joints. 

Sleeping Position sacroiliac joint pain relief

Your sleeping position can impact SI joint pain. Opt for sleeping on your back with a pillow under your knees to reduce pressure on your SI joints. Avoid stomach sleeping, as it can strain these joints and aggravate pain.

Bracing

Using pelvic belts can help stabilise the pelvis and limit rotation of the Si joint in pregnant women (Cohen 2005).

Injections

Clinical studies have demonstrated significant pain relief after both intraarticular and periarticular SI joint injections (Cohen 2005).

Anti-inflammatories

Over-the-counter anti-inflammatory drugs can help relieve inflammation in the affected joint area. You can apply topical Joint pain relief creams to the affected joint area to help relieve joint pain and inflammation. 

fisiocrem Joint Ease - Topical Anti-inflammatory cream for joint pain relief.

fisiocrem Joint Ease is a topical anti-inflammatory solution that provides temporary relief for symptoms associated with mild arthritis, mild osteoarthritis, as well as joint pain.

Crafted with menthol and naturally derived active ingredients, including Nigella and Boswellia. Our joint pain cream offers temporary relief, promoting comfort and flexibility.

fisiocrem Joint Ease provides relief for your specific needs. It helps you live a more active and pain-free life. Whether you have mild arthritis or want to reduce joint pain, this product can assist you.

Sacroiliac Joint Pain Relief

Conclusion

Understanding sacroiliac joint pain and adopting the right strategies for relief is crucial for maintaining a healthy, active lifestyle. You can greatly improve your joint health by taking proactive steps. These steps include choosing the right sleeping position, avoiding certain exercises, and using fisiocrem’s Joint Pain Relief Cream.

FAQs – Your Guide to Sacroiliac Joint Wellness:

1. What is the best pain relief for sacroiliac joint pain?

fisiocrem’s Joint Pain Relief Cream is a topical joint pain relief option. Its active ingredients provide temporary pain relief for joint pain whilst helping to reduce inflammation, making it a safe option for managing joint pain.

2. Can facet joint pain go away on its own?

Mild facet joint pain may improve with rest and gentle exercises. However, persistent or severe pain may require medical attention. Consult with a healthcare professional for personalised advice.

3. Why do I experience knee joint pain when bending?

Knee joint pain when bending may result from various factors, including issues with the patella, meniscus, or even referred pain from the sacroiliac joints. Consult a healthcare professional for an accurate diagnosis and appropriate treatment.

4. How to sit with SI joint pain

To sit comfortably with SI joint pain, use a firm chair with proper lumbar support. Keep your knees at hip level and feet flat on the floor. Avoid crossing your legs and take short breaks to stretch.

Engage your core muscles for added support. If pain persists, consult a healthcare professional for personalised advice.

Citations

  1. Cohen, S. (2005). Sacroiliac Joint Pain: A Comprehensive Review of Anatomy, diagnosis, and treatment. Anesthesia & Analgesia. 101(5) 1440-1453. 
  2. Dreyfuss, P., Dreyer, S., Coles, A., Mayo, K. (2004). Sacroiliac Joint Pain : JAAOS – Journal of the American Academy of Orthopaedic Surgeons. 12(4) 255-265.
  3. Forst, S., Wheeler, M., Fortin, J., Vilendky, J. (2006). The Sacroiliac Joint: Anatomy, Physiology and clinical significance. 9(1) 61-68.
  4. Kiapour, A., Joukar, A., Elgafy, H., Erbulut, D. U., Agarwal, A. K., & Goel, V. K. (2020). Biomechanics of the Sacroiliac Joint: Anatomy, Function, Biomechanics, Sexual Dimorphism, and Causes of Pain.
  5. Vanelderen, P., Szadek, K., Cohen, S. P., De Witte, J., Lataster, A., Patijn, J., Van Zundert, J. (2011). Evidence‐Based Interventional Pain Medicine, 96–102.

Ankle and foot pain can be a hindrance to our daily activities. Many people can experience ankle and foot pain when walking, running or even experience sudden ankle pain without injury or swelling. This affects an individual’s mobility and overall well-being. Understanding the various types and causes of such pain is crucial for effective management and prevention.

Common causes of Ankle pain

Ankle pain can stem from various causes, each demanding unique attention and care. Some common causes include:

  • Injury: Sprains, strains, or fractures resulting from twists, falls, or impacts.
  • Overuse: Excessive strain on the ankle because of prolonged physical activity or repetitive motion.
  • Mild Arthritis & Mild Osteoarthritis: Inflammatory joint conditions.
  • Infections: Bacterial or viral infections affecting the ankle joint or surrounding tissues.

Preventing Ankle Pain

Taking steps to prevent ankle issues is as important as treating existing problems. Strengthening training exercises can reduce repetitive ankle sprains. Doing regular strength exercises can lower the chance of recurring injuries, lessen pain, and improve flexibility (Van Reijen et al, 2017).

Home Remedies for Ankle Pain

Some simple yet effective remedies for treating ankle pain or an ankle sprain at home include:

  • RICE method – Rest, Ice, Compression, Elevate. Rest the ankle, elevate the leg, and apply ice to the affected area to help reduce swelling and numb the pain.
  • Gentle Exercises – Engage in gentle exercises like ankle rotations and flexion and extension movements to improve flexibility and strengthen the muscles around the joint.
  • Topical anti-inflammatory creams and gels like fisiocrem Solugel and fisiocrem Joint Ease.

If the pain gets worse, see a healthcare professional for personal advice.

Relieving Swollen Feet and Ankles

Edema is swelling in the ankles and feet and typically arises from injury or inflammation (Voice Dart, 2015). You can reduce swelling in the feet and ankles in a couple of ways.

  1. Elevate your legs above your heart to improve blood flow and decrease swelling.
  2. Applying a cold compress or ice pack to the affected area for short intervals can also help alleviate inflammation.
  3. Engage in gentle exercises, such as ankle rotations or toe stretches, to stimulate blood flow and prevent stiffness.
  4. Consider wearing compression socks to promote better circulation and reduce swelling.
  5. Drinking enough water and eating less salt can keep the body’s fluid levels in balance and prevent swelling.

If swelling continues or gets worse, it’s important to see a doctor to determine why and get the right treatment.

Ankle Strengthening Exercises

Enhancing the strength and stability of your ankles can help prevent injuries and promote overall joint health. For example experts recommend a mix of Isometric and dynamic resistance exercises to build ankle strength (Wolfe et al, 2001). Simple exercises like toe raises, toe curls and resistance band exercises like lateral leg raises (Wolfe et al, 2001). Engage in targeted exercises to strengthen your ankles and improve overall flexibility.

Ankle And Foot Pain Toe Raises

Mild Arthritis in the Foot and Ankle

Mild arthritis in the foot and ankle can greatly affect a person’s ability to use their foot and ankle. They may experience stiff ankles, reduced range of motion and experience pain (Abdo & Iorio, 1994). Foot problems can impact many aspects of one’s life from physical, social and emotional well-being (Wilson et al, 2019).

Mild Osteoarthritis of the Foot and Ankle

Foot and ankle mild osteoarthritis (OA) is a common and disabling problem that affects one’s physical function and quality of life (Paterson & Gates, 2019). Trauma is a common cause of mild osteoarthritis in the ankle (Ewalefo et al, 2018).

Ways to lessen pain from mild osteoarthritis include exercising, losing weight, using anti-inflammatory creams, and taking NSAIDs (Paterson & Gates, 2019).

fisiocrem Solugel

fisiocrem Solugel is a topical anti-inflammatory gel, that assists in the management of muscle sprains and strains. fisiocrem Solugel helps relieve symptoms of muscle injury and helps stimulate blood flow to the skin.

fisiocrem Joint Ease

fisiocrem Joint Ease helps relieve mild osteoarthritis, mild arthritis, and joint pain, including ankle pain. This formula helps reduce pain, inflammation, and swelling, giving relief to people with joint problems. fisiocrem Joint Ease has key active ingredients that help people move easily and enjoy an active life.

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When to See a Doctor for Ankle and Foot Pain

Above all you should seek the advice of your general practitioner should you experience persistent or escalating ankle or foot pain. Especially when swelling, redness, or difficulty in weight-bearing accompanies this pain.

If you experience prolonged pain or injury, it is crucial to consult a healthcare professional. They can check for any serious problems and provide the appropriate treatment promptly.

Conclusion

In conclusion, understanding and addressing ankle and foot pain is essential for maintaining a healthy and active lifestyle. To lessen the impact of discomfort on daily life, individuals should take preventive measures, notice warning signs, and seek treatment promptly.

FAQs on Ankle and Foot Pain

1. Does ice help ankle pain?

Yes, applying ice can help reduce swelling and inflammation whilst numbing the pain in the affected area.

2. Is ice or heat better for ankle pain?

Both have their benefits:

Heat therapy can help provide short-term reductions in pain and increase blood flow to the affected area (Malanga et al, 2014).

Cold therapy following acute musculoskeletal injuries such as sprains and strains can help relieve swelling and reduce inflammation (Hocutt et al, 1982). Rest, Ice, compression, and elevation (RICE) is a method for treating inflammation after an acute ankle sprain (Van den Bekerom et al, 2012).

3. Why do I get ankle pain after running?

Many runners have injuries that occur below the knee. Foot problems are the most common injuries reported among long distance runners(Barr et al 2005). Overuse accounts for most foot injuries. Rest and rehabilitation can often resolve these injuries, which can present significant pain (Kindred et al, 2011.

Ankle sprains are common in runners because of damage to the ankle ligaments (Arnold & Moody, 2018). Running can strain the ankles; therefore proper warm-up, appropriate footwear, and gradual intensity increase can help prevent pain.

4. How to strap an ankle?

Proper strapping can provide mild ankle support and help ease ankle discomfort. Rocktape is a tape that is easy to use. If pain persists, see your health care professional for further advice.

Learn how to tape an ankle

5. Can ankle pain be a sign of a more serious condition?

Yes, persistent or severe ankle pain may indicate underlying issues such as fractures, ligament damage, or mild arthritis. Consult a healthcare professional for a thorough evaluation.

6. What are the long-term effects of untreated ankle pain?

Untreated ankle pain can lead to chronic issues, affecting mobility and overall quality of life. Seeking timely medical attention is crucial for preventing long-term complications.

7. How can I relieve ankle pain without medication?

To ease ankle pain without medicine, try the RICE method, do gentle exercises, and use pain relief creams and gels.

8. Are there specific shoes that can prevent ankle pain?

Choosing footwear with proper arch support and cushioning can help prevent ankle pain, especially during physical activities.

9. Are there exercises to prevent ankle stiffness?

Doing ankle exercises and rotations regularly can prevent stiffness and improve flexibility and range of motion.

Citations

  1. Abdo, R., Iorio, L. (1994). Journal of the American Academy of Orthopaedic Surgeons, 2 (6) 326-333
  2. Arnold, M., Moody, A. (2018). Common Running Injuries: Evaluation and Management. Am Fam Physician, 97(8) 510-516
  3. Barr, K., Harrast, M. (2005). Evidence-Based Treatment of Foot and Ankle Injuries in Runners. Physical Medicine & Rehabilitation Clinics.
  4. Ewalefo, S., Dombrowski, M., Hirase, T., Rocha, J., Weaver, M., Kline, A., Hogan, M. (2018). Literature Review. Current Reviews in Musculoskeletal Medicine11(4), 546–557.
  5. Hocutt, J., Jaffe, R., Rylander, R., & Beebe, K. (1982). Cryotherapy in ankle sprains. The American Journal of Sports Medicine10(5), 316–319.
  6. Kindred, J., Trubey, C., Simons, S. (2011). Foot Injuries in Runners. Current Sports Medicine Reports, 10(5) 249-254.
  7. Malanga, G., Yan, N., & Stark, J. (2014). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine127(1), 57–65.
  8. Paterson, K., & Gates, L. (2019). A Review of Current Evidence and Focus on Pharmacological Treatment. Drugs and aging, 36(3), 203–211.
  9. Van den Bekerom, M., Struijs, P., Blankevoort, L., Welling, L., van Dijk, N., & Kerkhoffs, G. (2012). What Is the Evidence for Rest, Ice, Compression, and Elevation Therapy in the Treatment of Ankle Sprains in Adults? Journal of Athletic training, 47(4) 435-443.
  10. Van Reijen, M., Vriend, I., Zuidema, V., Van Mechelen, W., Verhagen, E. (2017). The “Strengthen your ankle” program to prevent recurrent injuries: A randomized controlled trial aimed at long-term effectiveness. Journal of Science and medicine in sport, 20(6) 549 – 554.
  11. Voice Dart, J. (2015). Edema – Natural Prevention and Treatment of Swollen Joints. Retrieved from https://montereybayholistic.wordpress.com/2015/05/15/edema-swollen-joints/
  12. Wilson, O., Kirwan, J., Dures, E., Quest, E., & Hewlett, S. (2017). Journal of Foot and Ankle Research10(1).
  13. Wolfe, M., Mattacola, C., Mccluskey, L. (2001). Management of Ankle Sprains. Am Fam Physician, 63(1) 93-105.

If you’ve ever experienced the discomfort of a stiff neck, you know just how challenging it can be to find neck pain relief. That nagging pain and limited mobility can affect your daily life in many ways. Individuals may experience difficulties with general activities, such as turning their heads or driving a car. This article discusses neck pain, including symptoms, causes, treatment, and remedies to help relieve a stiff neck and pain.

Understanding Neck Pain

Neck pain is a common problem worldwide, especially in women (Côté et al., 2003)(Bovin et al., 1994). Neck pain affects people, their families, communities, businesses, and the healthcare system significantly. A variety of environmental and personal factors can influence the onset of neck pain (Hoy et al., 2010). Studies have found that there is a higher incidence found in office and computer workers (Hoy et al., 2010).

Neck pain and Stiffness: Symptoms and Causes

Neck pain can manifest in several ways, and its causes can be diverse. Common symptoms of neck pain include:

  • A dull or sharp pain in the neck area
  • Stiffness, limiting your range of motion (ROM)
  • Difficulty turning your head
  • Muscle stiffness
  • Headaches

The causes of neck pain can vary from person to person and may include:

  • Poor posture and poor ergonomics
  • Muscle strain or tension
  • Trauma or injury (Medical Clinics, 2012)
  • Nerve compression
  • Degenerative conditions (Medical Clinics, 2012)
  • Age (Evans, 2014).
  • Work-related stress and risk factors (Evans, 2014)(Ariëns et al, 2000)

How to Get Rid of a Stiff Neck

When faced with a stiff neck, the urgency for relief becomes paramount. Here are some practical tips that can help you eliminate that discomfort and enhance your overall well-being.

1. Heat and Cold Therapy

Applying either a hot or cold pack to the affected area can treat neck strains. Applying a heating or cold pack to the neck for 30 minutes can help relieve acute neck pain (Garra et al, 2010). 

Heat pads, self-applied can assist in effectively relieving pain and improve range of motion (Cramer et al., 2012). You can use a hot water bottle or wheat pack to apply heat to the area.

Cold pack treatments can help to reduce inflammation. You can use ice packs, ice towels or even a pack of frozen peas (William, et al., 2013).

2. Gentle Neck Stretches & strengthening exercises (Cohen, 2015).

Regular stretching & strengthening exercises can help reduce neck and shoulder pain (Louw et al., 2017). Stretching regularly can improve neck movement and quality of life for people with neck pain and stiffness (Tunwattanapong et al., 2015). Performing gentle neck stretches can help relieve tension, improve flexibility and strengthen the muscles, preventing future stiffness.

Some effective stretches include neck tilts, head turns, shoulder rolls, neck rotations and chin tucks. Remember to do these exercises slowly and without force to avoid further strain.

3. Over-the-Counter Pain Relievers

Non-prescription pain relievers like ibuprofen can provide temporary relief from neck pain and reduce inflammation. However, it’s essential to follow the recommended dosage and consult a healthcare professional if needed.

4. Neck Support Pillows

The use of spring and rubber pillows can help to reduce neck pain (Pang et al., 2021). Investing in a supportive pillow can make a significant difference in preventing and relieving neck pain. A pillow designed to support your neck’s natural curve can help maintain proper alignment while you sleep.

5. Muscle Pain Relief Gel

Another way to soothe a stiff neck is by using a muscle pain relief gel. Creams with anti-inflammatory properties can relieve pain and reduce muscle tension in the affected area (Medical Clinics., 2012).

fisiocrem Solugel is a muscle pain relief gel that provides temporary relief to individuals suffering from muscular discomfort. This gel has menthol and naturally derived active ingredients. It helps soothe muscle pain and tension without being invasive.

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6. Posture Correction

One of the leading causes of neck pain is poor posture (Joshi et al., 2019). Pay attention to how you sit or stand and use furniture that helps support your back and neck.

7. Massage Therapy

Regular massages from a trained therapist can work wonders in reducing neck pain. Massages can help relax muscles and improve blood flow, reducing tension and promoting better circulation (Sherman et al., 2010).

8. Non Operative Options

Non-operative treatments like physical therapy and acupuncture are beneficial in addressing neck pain. Physical therapy utilises exercises and stretches to enhance neck strength and flexibility, improving posture and reducing discomfort. Acupuncture, meanwhile, employs fine needles to stimulate natural pain relief mechanisms and enhance blood circulation, offering holistic pain management. These non-invasive therapies provide effective relief from neck pain, promoting overall well-being (Medical Clinics., 2012).

Conclusion

Dealing with a stiff neck can be a real pain in the neck. But with the right remedies and treatments, you can find relief and get back to your daily activities without discomfort. Remember to pay attention to your posture, perform neck stretches, and use topical pain relief creams when needed.

Taking care of your neck is important for your well-being, whether you use home remedies or get professional help.

FAQs:

1. What is a good remedy for a stiff neck?

A good remedy for a stiff neck includes heat or cold therapy, gentle neck stretches, and over-the-counter pain relievers. Using muscle pain relief gels like fisiocrem can also provide temporary muscle pain relief.

2. What are the best stretches for a stiff neck?

The best stretches for a stiff neck include neck tilts, head turns, and shoulder rolls. These gentle exercises help relieve tension and improve flexibility.

3. What is best for a stiff/sore neck, heat or cold?

Both heat and cold therapy can be effective for a stiff or sore neck. Heat relaxes tense muscles, while cold reduces inflammation. You can choose the one that provides the most relief for your specific condition.

4. How to prevent or relieve a stiff neck while travelling?

To prevent or relieve a stiff neck while travelling, make sure to sit properly and support your neck with a travel pillow. Take breaks during long journeys to stretch and move your neck.

fisiocrem Solugel 60g tube is perfect for on-the-go to keep in your travel bag. The topical gel for muscular pain can help relieve inflammation and provide temporary muscle pain relief.

5. What exercises help relieve neck pain?

Gentle neck exercises like neck rotations, chin tucks, and shoulder stretches can help relieve neck pain and prevent stiffness.

6. Are there any ways to treat neck pain without a doctor?

Yes, there are several ways to treat neck pain without seeing a doctor. You can try different methods to relieve neck pain at home. These include heat or cold therapy, gentle neck exercises, over-the-counter pain relievers, topical creams, and supportive pillows. However, if the pain persists or worsens, it’s advisable to consult a healthcare professional.

Citations

  1. Ariëns, G., Mechelen, W., Bongers, P., Bouter, L., Van der Wal, G. (2000). Physical risk factors for neck pain. Scandinavian Journal of Work, Environment & Health.
  2. Bovin, G., Schradar, H., Sand, T. (1994). Neck Pain in the General Population. Spine Journal.
  3. Cohen, S. (2015). Epidemiology, Diagnosis, and treatment of neck pain. Symposium on pain medicine.
  4. Côté, P., Cassidy, J. D., & Carroll, L. (2003). The epidemiology of neck pain: what we have learned from our population-based studies.
  5. Cramer, H., Baumgarten, C., Choi, K., Lauche, R., Saha, F., Musial, F., Dobos, G. (2012). Thermotherapy self-treatment for neck pain relief—A randomized controlled trial. European Journal of Integrative Medicine, 4(4), e371-e378.
  6. Evans, G. (2014). Identifying and treating the causes of neck pain. Medical clinics.
  7. Garra, G., Singer, A. J., Leno, R., Taira, B. R., Gupta, N., Mathaikutty, B., & Thode, H. J. (2010). Academic Emergency Medicine17(5), 484–489.
  8. Hoy, D., Protani, M., De, R., Buchbinder, R. (2010). The epidemiology of neck pain. Best practice & Research clinical Rheumatology.
  9. Joshi, S., Balthillaya, G., & Neelapala, Y. V. R. (2019). Thoracic Posture and Mobility in Mechanical Neck Pain Population: A Review of the Literature.
  10. Louw, S., Makwela, S., Manas, L., Meyer, L., Terblanche, D., & Brink, Y. (2017). Effectiveness of exercise in office workers with neck pain: A systematic review and meta-analysis.
  11. Medical clinics., (2012). Identifying the Musculoskeletal Causes of Neck Pain. Retrieved from https://www.hcplive.com/view/identifying-musculoskeletal-causes-neck-pain
  12. Pang, J., Tsang, S., Fu, A. (2021). The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis. Clinical Biomechanics.
  13. Sherman, K. J., Cherkin, D. C., Hawkes, R. J., Miglioretti, D. L., & Deyo, R. A. (2010). Randomized trial of therapeutic massage for chronic neck pain.
  14. Tunwattanapong, P., Kongkasuwan, R., & Kuptniratsaikul, V. (2015). Clinical Rehabilitation30(1), 64–72.
  15. William, J. R., Srikantaiah, S., & Mani, R. (2013). Cryotherapy for acute non‐specific neck pain – William, JR – 2013: Cochrane Library.

Unlocking your SI Joint (sacroiliac joint) and More

Stretching is a simple practice that can bring significant benefits to your body (Page, 2012). In this blog, we will explore stretching, including static and dynamic stretching, and unlocking your SI joint (sacroiliac joint). So, let’s limber up and explore the world of flexibility and mobility.

Introduction: The Importance of Stretching

Human movement is dependant on the amount of range of motion (ROM)(Page, 2012). Athletes, older adults, rehabilitation patients, and individuals of all ages and fitness levels commonly use stretching as a practice (Page, 2012). Stretching can help improve range of motion (ROM), by increasing flexibility, reducing muscle tension and helping reduce the risk of muscular injury (Woods et al., 2007).

What is stretching?

Stretching involves lengthening your muscles to improve their range of motion. You can do this through three main types: static, dynamic, and PNF stretching (Proprioceptive Neuromuscular Facilitation) (Peck et al., 2014).

Stretching exercises can prevent muscle injuries and improve athlete performance. However, it is important to do them correctly and with caution to avoid injury (Beaulieu, 1981)

Static Stretching

What is Static Stretching?

Static: A gentle approach

Static stretching is perhaps the most familiar form of stretching. It is most commonly referred to the safest type of stretching (Beaulieu, 1981). Static stretching is when you stretch a muscle and hold it in an uncomfortable position for 15-30 seconds (Peck et al., 2014). This type of stretching is gentle and safe, making it suitable for people of all fitness levels.

Benefits of Static

Static stretching offers several advantages, including:

  • Improved flexibility and an increased range of motion (Kokkonen et al., 2007).
  • Reduce the risk of injury and reduce muscle soreness and tension (Sim et al., 2009).
  • Helps to enhance physical function and improve quality of life (Masic et al., 2023).

Beginners can perform static stretches daily to keep their muscles flexible and healthy.

What is Dynamic Stretching?

Dynamic stretching involves moving parts of the body and gradually increasing range of motion, speed of movement, or both through controlled movements (Leon & Rana, 2012). In dynamic movements, muscles lengthen, followed by a contraction, and the muscles, joints, tendons, and ligaments must generate force in this stretched position, enhancing functional ability in these extended ranges of motion (Kovacs, M. 2009).

Dynamic stretching is an activity specific functional stretching exercise that should utilise specific movements to prepare the body for activity (Kovacs, 2009). Dynamic stretches have become a popular choice as a pre-exercise warm up (Leon & Rana, 2012).

An example of a dynamic stretch is the walking lunge with rotation and the hamstring hand walk. Both exercises require a strength and flexibility and are a perfect way to improve balance and coordination whilst warming up (Kovacs, 2009).

Dynamic Stretching

What is PNF Stretching?

The Science Behind PNF

Proprioceptive Neuromuscular Facilitation (PNF) is a common practice for increasing range of motion. People use PNF to enhance muscle flexibility and muscle strength (Hindle et al 2012).

PNF stretching involves using the opposing muscle to stretch the target muscle. To achieve this, briefly contract the opposing muscle and then hold the target muscle in a static contraction (Sharman et al. 2006).

Sports training and rehabilitation environments commonly employ PNF techniques to enhance both active and passive range of motion (Sharman et al. 2006).

Achieving Enhanced Flexibility with PNF

PNF stretching is effective in:

  • Improving flexibility and range of movement (Hindle et al. 2012).
  • Enhancing muscle strength and performance (Hindle et al. 2012).
  • Decreases muscle tension (Hindle et al. 2012).
  • Improving joint stability and mobility (Namura et al. 2008).

Safety: Dos and Don'ts

Avoiding Common Mistakes

Whilst there are many benefits to stretching it is important to do it correctly to avoid injuries. Some common mistakes to avoid include:

  • Bouncing whilst performing a stretch (This can lead to muscle strains).
  • Neglecting to warm up before stretching.
  • Overstretching and causing pain.
  • Holding your breath during stretches.

Staying Safe During Your Routine

To ensure a safe and effective stretching routine, remember to:

  • Warm up your muscles with light activity.
  • Breathe deeply and rhythmically while stretching. Try using yoga breathing techniques.
  • Listen to your body and avoid pushing too hard. Stretch only to the point of mild tension.
  • Stay consistent with your stretching regimen. Stretch frequently to see the most improvement.

Stretch for Specific Goals

Stretching For Athletes: Optimising Performance

Athletes can benefit greatly from targeted stretching routines. It can help improve:

  • Flexibility for better range of motion.
  • Injury prevention by increasing muscle flexibility.
  • Recovery by reducing muscle soreness and tension post-workout.
  • Performance by enhancing muscle power and endurance

Stretching Accessories: Enhancing Your Practice

Stretching can be even more effective when you have the right tools at your disposal. Here’s how some common accessories can enhance your practice:

  • Yoga Mats: Provide a comfortable surface for stretching and yoga exercises, ensuring stability and cushioning for your body.
  • Resistance Bands: These versatile bands add resistance to your stretches, helping to improve muscle strength and flexibility.
  • Yoga Blocks: Assist in maintaining balance and stability during challenging stretches and poses.

Choosing the right accessories for your routine can make a significant difference in your overall experience and results.

How to Unlock Your SI Joint by Yourself

Understanding the SI Joint

The sacroiliac joint (SIJ) is a common cause of lower back pain and buttock pain. The SIJ is a point where the spine and the pelvis connect.

The SI joint is a large joint in the body. It supports the upper body and transfers forces between the upper and lower parts of the body (Divisions, 2005). When this joint is dysfunctional it can cause lower back pain and discomfort (Divisions, 2005).

Treatment of SI joint pain is one of the most challenging problems confronting pain physicians. Generally there are 2 treatment categories; those directed at correcting the underlining pathology and those aimed to alleviate symptoms (Divisions, 2005).

Treatment aimed at relieving symptoms begins with non operative interventions including physical therapy or chiropractic care (Rashbaum et al. 2016). There are other non-surgical treatments that can help reduce pain. These treatments include moving the joint, taking anti-inflammatory drugs, and using sacroiliac joint belts (Foley & Buschbacher, 2006).

Please consult your healthcare professional for their assistance and guidance for treatment and techniques to unlock the SI joint. Unlocking your SI joint can help alleviate pain and restore proper functionality.

fisiocrem Solugel

The Perfect Complement

To maximise the benefits of your routine, consider using fisiocrem products.

fisiocrem Solugel is a topical pain relief cream specially formulated to provide temporary relief from muscle pain. Here’s why fisiocrem Solugel can be the perfect complement:

  • Pain Relief: fisiocrem Solugel helps with muscle pain using arnica and calendula. Great for after exercise.
  • Contains menthol and naturally derived active Ingredients: avoid the use of synthetic chemicals by using fisiocrem Solugel. fisiocrem Solugel is gentle on your skin.
  • Easy to apply pain relief cream absorbs quickly, leaves no residue, so you can stretch without interruptions.

Shop fisiocrem Solugel

To enhance your routine and alleviate any discomfort or pain that may arise during or after stretching, incorporate fisiocrem Solugel

Shop fisiocrem Solugel for muscular aches and pains in-store at your local pharmacy, Chemist Warehouse, Coles, and Woolworths. Purchase fisiocrem directly online, with all orders qualifying for free delivery.

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Conclusion: Embrace the Power of Stretching

In conclusion, stretching is a fundamental practice that can benefit everyone, regardless of age or fitness level. Whether you’re looking to improve flexibility, or relieve stress, there’s a stretching method that suits your needs.

From the gentle and accessible static to dynamic and PNF, you have a variety of options to explore. Stretch safely, avoid mistakes, use mats, bands, and blocks to improve your yoga practice.

fisiocrem Solugel can help with muscle pain and soreness, giving you effective relief.

So, what are you waiting for? Start integrating stretches into your daily life, and you’ll discover a world of improved flexibility, reduced pain, and enhanced well-being.

FAQs: Answering Your Burning Questions

1. What Are the Best Times to Stretch?

The best times to stretch are during warm-ups prior to exercise and cool-downs. You can add stretching to your daily routine. You can do it either in the morning to wake up or in the evening to relax after a long day.

You can add stretching to your daily routine. You can do it either in the morning to wake up or in the evening to relax after a long day.

2. How Long Should I Hold a Stretch?

Ideally, you should hold a stretch for 15-30 seconds. This duration allows you to relax the muscle and elongate the muscle gradually without causing strain.

3. Is It Good for Pain Relief?

Yes, stretching can help alleviate muscle and joint pain. It increases blood flow, reduces muscle tension, and promotes relaxation, which can contribute to pain relief.

4. Is it possible to use fisiocrem Solugel after stretching?

You can use fisiocrem Solugel after stretching. Using fisiocrem after stretching helps with post-stretching recovery by relieving discomfort or soreness.

These FAQs give general advice, but it’s best to talk to a healthcare professional for help with stretching and relieving pain. 

Citations

  1. Beaulieu, J. E. (1981). The Physician and Sportsmedicine9(11), 59–69.
  2. Divisions, P. M. (2005). Sacroiliac Joint Pain: A Comprehensive Review of Anatomy, Diagnosis, and treatment. Anesthesia & Analgesia.
  3. Foley, B., Buschbacher, R. (2006). Sacroiliac Joint Pain: Anatomy, Biomechanics, Diagnosis, and treatment. American Journal of Physical Medicine & Rehabilitation.
  4. Hindle, K. B., Whitcomb, T. J., Briggs, W. O., & Hong, J. (2012). Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. Journal of Human Kinetics.
  5. Kokkonen, J., Nelson, A., Eldredge, C., Winchester, J. (2007). Chronic Static Stretching Improves Exercise Performance. Official Journal of the American College of Sports Medicine.
  6. Kovacs, M. (2009). Dynamic stretching: The Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion.
  7. Leon, C., Oh, H.-J., & Rana, S. (2012). Strategies25(5), 16–19.
  8. Masic, S., Causevic, D., Covic, N., Spicer, S., & Gawash, A. (2023). The Benefits of Static Stretching on Health. A Systematic Review.
  9. Namura, M., Motoyoshi, M., Namura, Y., Shimizu, N. (2008). The effects of PNF training on the facial profile. J Oral Sci.
  10. Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy.
  11. Peck, E., Chomko, G., Gaz, D., Farrell, A. (2014). The Effects of Stretching on Performance. Current Sports Medicine Reports.
  12. Rashbaum, R. F., Ohnmeiss, D. D., Lindley, E. M., Kitchel, S. H., & Patel, V. V. (2016). Sacroiliac Joint Pain and Its Treatment.
  13. Sharman, M. J., Cresswell, A. G., & Riek, S. (2006). Sports Medicine36(11), 929–939.
  14. Sim, A., Dawson, B., Guelfi, K., Wallman, K., Young, W. (2009). Effects of Static Stretching in Warm-Up on Repeated Sprint performance: The Journal of Strength & Conditioning Research.
  15. Woods, K., Bishop, P., & Jones, E. (2007). Sports Medicine37(12), 1089–1099.

Posture has a direct correlation to the comfort, mechanical efficiency, and physical functioning of an individual’s body (Howorth, B. 1946). Good posture is essential for maintaining a healthy musculoskeletal system and preventing discomfort and pain.

You should think of posture as both static positions and the dynamic posture of the body in motion. Static positions include lying, sitting, standing, and various other positions (Howorth, B. 1946).

Occupations that require prolonged static positioning, heavy manual work, shift work, and repetitive sports may all contribute to postural position changes and may result in pain (Britnell, S., Cole, J., Isherwood, L., Sran, M., Burgi, S., Candido, G., Watson, L. 2005).

In today’s lifestyle, many individuals struggle with poor posture, especially when sitting for extended periods. However, there are steps you can take to fix bad posture and alleviate the associated muscle aches and pains. In this article, we will give tips and techniques to improve your posture, especially when sitting down.

Understanding the importance of Good Posture

Before diving into the strategies for fixing bad posture, it’s crucial to understand why it matters. Good posture helps align the body’s musculoskeletal structure, reducing strain on muscles, joints, and ligaments. It enhances balance, promotes optimal breathing, and prevents excessive wear and tear on the body. By prioritising good posture, you can improve overall well-being and reduce the risk of musculoskeletal issues in the long run.

Good posture requires balance, which is necessary when we lie down, ski, walk, etc. When the equilibrium of the body is impaired as a result of exhaustion, mishap, illness, or profession, the effectiveness of the body’s mechanics diminishes (Hansson, K. 2013).

Stay Hydrated to reduce the risks of bad posture

Tips for improving your posture

1. Sleep Posture

Pay attention to your sleeping posture. A good mattress and pillow that support the natural curve of your spine can make a significant difference in your posture and overall comfort. Sleep position is important and can assist in preventing neck and shoulder musculoskeletal pain (Lee, W., & Ko, M. 2017).

2. Stay Hydrated

Proper hydration helps in the preservation of muscular functions which can assist with better posture control (Gauchard, G., Gangloff, P., Voucriot, A., Mallie, J., Perrin, P. 2009).

3. Maintain a Healthy Weight

Excess weight can strain your spine and contribute to poor posture (Gilleard, W., & Smith, T. 2006). Maintaining a healthy weight through diet and exercise can help alleviate this issue.

4. Stretching Exercises

Incorporating yoga and stretching exercises into your routine can improve flexibility and posture. Practices like yoga and pilates specifically target posture and core strength.

Tips for improving posture when sitting.

1. Sit with Proper Ergonomics

One of the primary causes of poor posture when sitting is inadequate ergonomics. To support your body’s natural alignment, consider the following tips when in a sitting position:

  • Modify the height of your chair to ensure your feet are flat on the floor.
  • Maintain a slight forward tilt of the chair to keep your pelvis in a neutral position.
  • Position your computer screen at eye level to avoid straining your shoulders and neck.
  • Use an ergonomic chair or add lumbar support to maintain the natural curve of your lower back.
  • Bend your elbows at a 90-degree angle and keep your wrists in a neutral position when typing.

2. Take Frequent Breaks and Stretch

Sitting for prolonged periods can contribute to poor posture and muscle stiffness. Prevent this by regularly taking breaks and integrating stretching exercises into your everyday schedule. Stand up, walk around, and perform simple stretches to relieve tension in your muscles. Focus on stretching your neck, shoulders, chest, and back to counteract the effects of prolonged sitting.

3. Strengthen Your Core Muscles

Strong abdominal muscles are vital for maintaining good posture. Engaging your core muscles helps stabilise your spine and provides support for your upper body. Consider performing exercises such as planks, bridges, and abdominal crunches into your fitness routine. By strengthening your core, you can improve your posture and reduce the risk of back pain.

4. Practice Mindful Sitting

Developing awareness of your posture while sitting is key to making lasting improvements. Proper sitting involves paying attention to your body’s alignment and making necessary adjustments throughout the day. Regularly check your seated position to ensure you relax your shoulders, keep your spine straight, place your feet flat on the floor, and align your head with your body. Over time, this mindful approach will become second nature, leading to improved posture even when you’re not actively thinking about it.

5. Utilise Posture-Correcting Tools

In addition to implementing lifestyle changes, you can also benefit from posture-correcting tools. There are various options available, such as ergonomic chairs, lumbar rolls, and posture braces. These tools provide additional support and encourage proper alignment.

Shop Posture Medic – a solution to help you improve your posture.

fisiocrem Solugel

For back & neck muscle pain relief.

fisiocrem Solugel is a topical pain relief cream for the temporary relief of muscular aches and pains associated with poor posture.

fisiocrem Solugel contains naturally derived active ingredients. fisiocrem Solugel’s blend of active ingredients provides the following benefits:

  • Relieve Inflammation
  • Helps in the healing of mild muscle injuries and ailments
  • Helps in the management of muscle sprains and muscle strains
  • Relieve muscle pain and soreness

Shop fisiocrem Solugel for muscular aches and pains in-store at your local pharmacy, Chemist Warehouse, Coles, and Woolworths. Purchase fisiocrem directly online, with all orders qualifying for free delivery.

Fisi Solugel Imgbg
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Apply a few grams of fisiocrem Solugel to the affected area 3 to 4 times daily, or as often as required. Massage fisiocrem Solugel in as required.

If symptoms persist consult your health care practitioner. This is only for external use. Do not use fisiocrem on broken skin. Please avoid contact with your eyes. 

Should your skin be sensitive, conduct a patch test with this product before using it on a larger area. If sensitivity develops discontinue use.

Always read the label and follow the directions for use.

Citations

  1. Britnell, S., Cole, J., Isherwood, L., Sran, M., Burgi, S., Candido, G., Watson, L. (2005). Postural Health in Women: The Role of Physiotherapy. Retrieved: https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=b6b90023a14438195f27cfc4263479927540bf92
  2. Gauchard, G., Gangloff, P., Voucriot, A., Mallie, J., Perrin, P. (2009). Effects of exercise-induced fatigue with and without hydration on static postural control in adult human subjects. International Journal of Neuroscience, 112 (10) 1191-1206.
  3. Gilleard, W., & Smith, T. (2006). Effect of obesity on posture and hip joint moments during a standing task, and trunk forward flexion motion. International Journal Of Obesity31(2), 267-271.
  4. Hansson, K. (2013). Body Mechanics and Posture. The Journal of Health and Physical Education, 16(10) 549-587.
  5. Howorth, B. (1946). Dynamic Posture. Journal Of The American Medical Association131(17), 1398.
  6. Lee, W., & Ko, M. (2017). Effect of sleep posture on neck muscle activity. Journal Of Physical Therapy Science29(6), 1021-1024. 

Mild osteoarthritis (OA) is frequent and is the leading cause of persistent musculoskeletal pain. It is a common degenerative disease that affects millions of people with symptoms ranging from joint pain, stiffness to inactivity and swelling (Kidd, B. 2006)

Within this article, we will look at what mild OA is, what causes it, and how to treat it effectively. We will look at areas commonly affected by mild OA, for example, the knees, hips, and fingers. We will discuss exercises that can help reduce pain and stiffness associated with mild OA.

*fisiocrem Joint ease is for the temporary relief of symptoms associated with mild forms of OA.

What is mild osteoarthritis?

Mild osteoarthritis is the most common type of mild arthritis and is a type of mild arthritis that causes joint pain and impairs movement. Mild osteoarthritis occurs due to a breakdown of cartilage between bones and joint inflammation (Yue, L., & Berman, J. 2022).

This gradual breakdown of cartilage leads to joint pain, stiffness, and reduced mobility and can affect any joint in the body. The most common joints affected are the knees, hips, feet, and hands.

Mild osteoarthritis cream - fisiocrem Joint ease

What causes mild osteoarthritis?

While the exact cause of mild osteoarthritis is unknown, several factors can contribute to its development. These include:

  • Age: mild osteoarthritis is more common in older people. Over time, the joints can suffer wear and tear, which can lead to the onset of mild osteoarthritis (Yue, L., & Berman, J. 2022).
  • Joint injury: Previous joint injury such as a ligament tear in the knee joint or an ankle fracture can increase the risk of developing mild OA later in life (Lohmander, S. 2000).
  • Genetics: Certain genetic factors can make individuals more susceptible to mild OA. The prevalence of mild osteoarthritis increases for people of the female sex (Lohmander, S. 2000).
  • Obesity: Excess weight puts additional stress on the joints, particularly weight-bearing joints such as the knees and hips. Weight can accelerate the degeneration of cartilage (Yue, L., & Berman, J. 2022).

Mild osteoarthritis symptoms

Mild osteoarthritis can cause both substantial physical and psychosocial disability (Hunter, D., McDougall, J., & Keefe, F. 2008). Therefore recognising the symptoms of mild osteoarthritis is crucial for early detection and effective management

Common symptoms include:

  • Joint Pain: Persistent pain is the most predominant symptom and sign of mild OA (Hunter, D., McDougall, J., & Keefe, F. 2008). Pain in the affected joints may increase with movement or after prolonged periods of inactivity (Yue, L., & Berman, J. 2022).
  • Joint stiffness is common, particularly in the morning. It usually lasts less than 30 minutes or after periods of rest (Sinusas, K. 2012).
  • Range of motion is limited: Moving the affected joint can be difficult, causing reduced flexibility and mobility. This can lead to disability in everyday activities (Sinusas, K. 2012).
  • Swelling: Mild to moderate swelling around the joint area (Bijlsma, J., Berenbaum, F., & Lafeber, F. 2011).
  • Joint Grating Sensation: A grating or crackling sound during joint movement, known as crepitus (Bijlsma, J., Berenbaum, F., & Lafeber, F. 2011).

*fisiocrem Joint ease is for the temporary relief of symptoms associated with mild forms of mild osteoarthritis.

Mild osteoarthritis Treatment

While there is no cure for mild osteoarthritis there are several treatment options. These treatment options can help to reduce and manage the symptoms of mild osteoarthritis whilst improving joint function. These treatment options aim to improve the quality of life for individuals with this condition. These include:

  1. Weight loss and lifestyle changes: Dietary modifications and exercise can lead to significant weight loss. This, in turn, can reduce joint pain and improve joint function (Yue, L., & Berman, J. 2022).
  2. Physical therapy: Physical therapy can also provide guidance on exercises to improve joint strength and flexibility.
  3. Regular exercise: exercise helps ease mild arthritis pain and stiffness. Get moving with mild Arthritis moves exercises. 

Keeping active is vital for people living with mild osteoarthritis. Learn more about a 12-week virtual exercise program to help people stay motivated. The program provides safe exercises, such as those for mild knee arthritis. Additionally, it offers resources and support. 

The above treatment options help to build muscle strength, reduce the stress placed on joints and improve functional movement (Yue, L., & Berman, J. 2022).

  • Topical pain relief creams: Mild osteoarthritis self-care treatments like over-the-counter pain relievers, can help alleviate pain and reduce inflammation.

*fisiocrem Joint ease is for the temporary relief of symptoms associated with mild forms of OA.

Other treatment options can include:

  • Assistive Devices: The use of assistive devices, such as braces, can help support the affected joint and reduce pain during movement.
  • Alternative Therapies: Some individuals find relief through complementary and alternative therapies, such as acupuncture or massage

Mild Knee Osteoarthritis

Mild knee osteoarthritis is a prevalent form of mild osteoarthritis that affects the knee joints. It can significantly impact a person’s daily life and overall well-being. There are various strategies to manage mild knee osteoarthritis and improve the condition such as regular exercise tailored specifically for the knees.

Engaging in targeted exercises can help strengthen the muscles surrounding the knee joint, improve flexibility, and alleviate pain and stiffness. Examples of exercises beneficial for mild knee osteoarthritis include low-impact activities like walking, swimming, and cycling.

Additionally, stretching exercises, such as quadriceps and hamstring stretches, can help increase joint flexibility. Consult with a healthcare professional or qualified physical therapist before starting any exercise regimen. This will ensure the regimen is appropriate for your specific condition. With proper care and exercise, individuals with mild knee osteoarthritis can enhance their quality of life and regain mobility.

Hips​

Mild Osteoarthritis in the hip joint can be a source of significant discomfort and limitation. The degenerative nature of mild hip osteoarthritis leads to pain, stiffness, and reduced range of motion in the hip area.

Maintaining a healthy weight can help reduce stress on the hip joint. Regular low-impact exercises such as swimming or gentle stretching can improve joint flexibility and strengthen the muscles around it. Assistive devices like canes and walkers can provide extra support and reduce strain on the hip during daily activities. This can make activities easier and more comfortable.

Fingers

Mild osteoarthritis also affects the delicate joints of the fingers, leading to discomfort, stiffness, and diminished hand function. Dealing with mild osteoarthritis in the fingers requires proactive management strategies to alleviate symptoms and maintain hand mobility.

A primary approach is to engage in exercises designed to improve finger strength. These exercises may include finger bends, squeezing stress balls, or using hand grippers.

fisiocrem Joint Ease

For mild osteoarthritis

fisiocrem Joint Ease has been formulated for use in mild forms of osteoarthritis. fisiocrem Joint Ease contains menthol and naturally-derived active ingredients of Boswellia, nigella, arnica, calendula, hypericum, and melaleuca.

fisiocrem Joint Ease is an innovative, discreet, low-odour topical gel that helps to rapidly relieve pain. Our topical pain relief helps to improve inflammation and stiffness, symptoms associated with mild osteoarthritis.

fisiocrem Joint Ease is easy to-apply, non-greasy, non-heat formulation. It is designed to provide ongoing joint comfort and helps to provide mild arthritis pain relief by:

  • Helping to promote healthy joint function
  • Relieve mild joint pain, soreness, and stiffness
  • Maintain joint mobility and flexibility
  • Supports body tissue repair
Fisi Solugel Imgbg
Npi Jointeasebig Product@2x

Shop this topical mild osteoarthritis cream Australia-wide.

fisiocrem Joint Ease available in 100g and 150g.

When applying fisiocrem Joint Ease, apply a few grams to the affected area 3 to 4 times daily, or as required. Massage fisiocrem Joint Ease in as required.

Always read the label and follow the directions for use. 

Citations

  1. Bijlsma, J., Berenbaum, F., & Lafeber, F. (2011). The Lancet377(9783), 2115-2126.
  2. Hunter, D., McDougall, J., & Keefe, F. (2008). Rheumatic Disease Clinics Of North America34(3), 623-643.
  3. Kidd, B. (2006). Pain123(1), 6-9.
  4. Lohmander, S. (2000). Arthritis research & therapy, (95).
  5. Sinusas, K. (2012).  Am Fam Physician, 85(1):49-56
  6. Yue, L., & Berman, J. (2022). JAMA327(13), 1300.