| In 2008, the Osteoarthritis Research Society | | | | have respiratory or cardiac problems. Heat inducing |
| International (OARSI), published its first | | | | creams are a temporary but effective way to relieve |
| evidence-based recommendations for arthritis | | | | pain but, to prevent burning, do not use them with a |
| treatments of the hip and knee. The goal was to | | | | heating pad. |
| determine which arthritis remedies would be most | | | | Dry heat sources include heat lamps, heating pads, |
| useful for individual patients. | | | | microwaveable pads or wearable heat wraps that |
| They determined that the first arthritis remedies to | | | | apply continuous heat to the body and can even be |
| relieve patients' hip and knee pain should be those | | | | slept in. In a recent study researchers found that |
| that they can do for themselves. It was also found | | | | continuous heat administered by a wearable heat |
| that receiving monthly phone calls from lay people | | | | pack eased pain and stiffness all day and better than |
| promoting self-care improved patients' joint pain and | | | | either of two commonly used drugs, ibuprofen and |
| physical function for as much as a year. | | | | acetaminophen. |
| Compensating for a painful knee can, over time, | | | | Or apply cold. When joint pain is severe, applying |
| result in pain in your hip or ankle. Shoes with high | | | | something cold can numb the affected nerves and |
| heels or uneven wear can throw your posture off | | | | distract your mind from your pain. The coldness |
| and put unnecessary stress on your knee joints. | | | | restricts the blood vessels and prevents fluids from |
| Switching to comfortable shoes may not be enough, | | | | leaking into the surrounding tissues. But using it for |
| however. You might need an orthotic device placed in | | | | too long can cause stiffness. |
| your shoe. Shoe inserts come ready made or a | | | | Cold may be applied with a commercially available cold |
| physical therapist can design one especially for you. | | | | pack, or you can make your own cold pack by |
| Physical therapists can observe how you sit, stand | | | | wrapping a towel around a bag of frozen vegetables |
| and walk and teach you how to move with less pain. | | | | or filling a sealable plastic bag with ice. For best |
| They will tailor exercises to your particular condition | | | | results, and to avoid causing damage to your skin, |
| and help you relieve hip and knee pain, maintain | | | | always put a towel between your skin and the cold |
| motion and prevent joint stiffening. | | | | pack. Apply cold packs for no more than 15 to 20 |
| Physical therapists can also provide assistive devices | | | | minutes at a time. Alternating hot and cold methods |
| to make daily tasks easier. Canes and crutches can | | | | may also provide relief. |
| reduce pain in the hip and knee joints. Wheeled | | | | Transcutaneous electrical nerve stimulation, TENS, |
| walkers may be preferable if both hips and/or knees | | | | has been shown to help with short-term pain control |
| are affected. With arthritis affecting the knee, special | | | | in some patients with knee or hip arthritis. TENS is a |
| footwear and insoles can improve walking and reduce | | | | technique using a weak electric current applied to the |
| pain while a knee brace can also improve your | | | | skin through electrodes. It is believed to stop pain |
| stability and reduce the risk of falling. | | | | messages from reaching the brain. |
| Consider getting a trainer. Aerobic, | | | | You might want to try acupuncture. In a recent trial, |
| muscle-strengthening exercises can promote muscle | | | | acupuncture significantly reduced pain and improved |
| strength, improve range of motion, increase mobility | | | | function for patients with arthritis of the knee who |
| and ease pain. In a recent study by Japanese | | | | had moderate to severe pain even though they took |
| researchers, exercise, whether on land or in water, | | | | medications for it. While patients had a 40 percent |
| decreases pain levels, increases the body's production | | | | reduction in pain, they did not begin to benefit until |
| of inflammation-fighting hormones and decreases | | | | week 14 of the 26-week study. |
| stress and anxiety, which can make joint pain worse. | | | | Acupuncture involves inserting thin needles at |
| If you are overweight, losing just 10 pounds will take | | | | particular points on the body. The needles may be |
| 30 to 60 pounds of pressure off your knee. | | | | connected to a low-level electrical current for a more |
| Exercise in water. If you don't have access to a | | | | powerful effect. If you decide to try acupuncture, |
| warm-water pool, you can do warm-water exercises | | | | make sure your acupuncturist uses sterile, disposable |
| on a smaller scale in your own tub, Jacuzzi or | | | | needles and that they are licensed by your state and |
| whirlpool bath. Warm water is a good place to | | | | certified by the National Certification Commission for |
| stretch and strengthen your muscles, even for those | | | | Acupuncture and Oriental Medicine. |
| who have difficulty exercising on dry land. Acting as | | | | Nurture your emotional health with guided imagery. |
| resistance to help build muscle strength, the | | | | To take your focus off your stress and pain, select |
| buoyancy of water makes exercise seem easier and | | | | a place in your home where you won't be disturbed. |
| more comfortable. | | | | Play serene background music. Search your memory |
| Relieve pain with heat and cold. | | | | for the most beautiful, the most peaceful pain-free |
| Heat may be dry or moist. Moist heat sources include | | | | place you have ever been. Or imagine it in as much |
| warm baths. Soaking in a warm tub can be a good | | | | detail as possible, the sights, the sounds, the feelings. |
| way to apply heat to all parts of the body at once, | | | | Take as much time as you need; Reach a state of |
| especially if you have arthritis in several joints. A hot | | | | calm and peace before you open your eyes. For |
| bath or dip in a Jacuzzi can also bring immediate pain | | | | extremely effective guided imagery, use self |
| relief. Consult your doctor if you are older than 70 or | | | | hypnosis techniques. |