Joint protection can reduce stress on arthritic joints and decrease pain. There are several joint protection principles, which can help to conserve energy and preserve joint function. The advice is quite simple, but you must be mindful of proper movements and recognize body signals.
Respect Pain
First and foremost, you need to recognize body signals. If you are experiencing pain after an activity, you must consider that you have been too active or done too much. Don’t disregard the pain—respect the pain you are feeling. Follow the arthritis “2-hour rule”: If you have more arthritis pain two hours after you exercise than you did before, you should cut back the next time. In other words, adjust your activity level to your pain level.
Avoid Activities That Hurt Affected Joints
Avoid any activity that causes pain and find a better way of accomplishing the task. Make compromises that will protect your joints. If standing causes pain, attempt to do the activity while sitting. Avoid excessive pressure on the small joints of the hand. For example, if opening a water bottle is painful, don’t force your hand. Get a bottle opener that works or has someone else open it for you. Also, avoid heavy lifting. Ultimately, your common sense will dictate what is an activity which you should avoid.
Check Out Assistive Devices
There are myriad assistive devices that will help you accomplish tasks that are otherwise difficult and painful. Jar openers, reachers, dressing sticks, long-handled cleaning tools, raised toilet seats, and shower benches are just a few examples of assistive devices that are easy to find. Using assistive devices puts less stress on your joints.
Use Largest and Strongest Joints and Muscles
You should use both arms when lifting or carrying an object. By using the largest and strongest joints, you will not stress single joints or weaker areas of your body.
Use Good Posture and Body Mechanics
There are proper ways to stand, sit, bend, reach, and lift that will allow you to put less stress on your joints. By moving properly, you can preserve your joints.
Avoid Staying in One Position for Too Long
Staying in the same position for a long time can cause joints to stiffen and become painful. You should change positions as often as possible so you can protect your joints.
Balance Activity and Rest
It’s imperative to balance activity and rest. When your body signals that it has had enough, have a rest. By balancing activity and rest, you will be able to do more, though it might take longer, and you will be protecting your joints as well.
Avoid Prolonged Periods of Immobility
Prolonged inactivity and immobility will cause stiffness and increased pain. Gentle range-of-motion exercises should be performed daily. Each joint should be put through its full range of motion by bending, stretching, and extending the joint.
Reduce Excess Body Weight
Extra weight adds stress to weight-bearing joints. By losing weight and then staying at your ideal body weight, you will be protecting your joints.1
Simplify, Plan, and Organize
Try to use your muscles and joints more efficiently. By planning and organizing your work or any activity, the simplicity will translate into energy conservation and less stress on your joints.