Preventing Arthritis Pain: Strategies for Joint Health

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Preventing Arthritis Pain Overview

The aches and pains of rheumatoid arthritis or osteoarthritis can make simple tasks like opening a jar seem like an insurmountable burden. While there is no cure for arthritis and the causes are still relatively unknown, there is a fairly large body of knowledge available about how to project your joints and prevent arthritis pain. In this article, we will show you simple changes you can make to your every day routines to prevent arthritis pain, including:

How to Prevent Arthritis Fatigue

Going about your daily activities with arthritis can be very draining. As the body becomes tired, the chances that you might overexert yourself and cause a serious injury increase. On this page, we will show you how to conserve your strength and energy to minimize arthritis pain. First, we will show you the benefits of planning ahead and carefully managing your energy. Next, we will give you some helpful ways to conserve your energy.
Proper Posture to Prevent Arthritis Pain

While everyone knows that carrying heavy objects can injure your back or strain a muscle -- especially when you have arthritis -- there are some much simpler steps you can take to protect your body. Just as you were told as a child, proper posture can be a huge benefit to you, especially in your efforts to help your aching joints. In this section, we will show you the proper ways to sit, stand, lie in bed, and even take a bath.
How to Protect Your Joints

You might be surprised how simple actions you perform every day -- like turning on the faucet -- could be exerting tremendous stress on your already aching joints. On this page, we will show you some simple extra steps you can add to your daily routine to prevent arthritis pain. For example, just holding on to a railing or even using a cane can really take a lot of stress off your body. We will also show you how to distribute the load that your body has to support to minimize injury.
How to Prevent Arthritis Pain While Doing Household Chores

Everyday when you perform regular household chores like brushing your teeth, washing the dishes, or getting dressed you may be exacerbating your arthritis and causing it to flare up. In this section, we will show you some ways to go about your life as you normally would without risking possible strain or injury. We will show you the wide variety of aids on the market for people with arthritis and the benefits of using long handles instead of knobs in your home. We will also show you how you should organize your kitchen and even how to set up your workspace.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), ., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Prevent Arthritis Fatigue

When people are tired or fatigued, they tend to overextend themselves and the chance for an injury increases radically. If you have arthritis, the possibility of an injury becomes even more likely. A major part of controlling arthritis is carefully managing your strength and energy.

Plan Ahead

How do you maintain control when you have a disease like arthritis that can flare up unpredictably? How can you commit, weeks ahead of time, to hosting a holiday party or going to a wedding reception when you don't know how bad your arthritis will be or how much energy you'll have? The key is to plan ahead and to be aware of your limits once the event arrives.

©2006 .
When strength and stamina is limited from arthritis, it is important to
carefully plan your activities and conserve your energy.

Rather than worrying about whether or not you'll be in good enough shape to participate in an expected event, use the time to think about what the activity will entail and what steps you can take ahead of time to make it easier on yourself later. If you'll need to bring a gift, get it and wrap it well in advance. Shop for or select your clothing ahead of time, too. If you're hosting an event, make a list of all that will need to be done, figure out what things can be done ahead of time, and do them gradually and/or delegate some of them. By planning ahead and making some preparations in advance, you'll be able to use the days before the event to get extra rest and conserve your energy.

In addition to preparing for the actual event, you can also prepare -- both mentally and physically -- for the possibility that your arthritis may flare. Try to be flexible in your thinking. Consider ways that you can still participate even though your arthritis is acting up.

Rather than having to miss the event, perhaps you can simply go for a shorter period of time. Perhaps you can reserve special seating ahead of time in case your arthritis should flare on that day. Or maybe you can arrange to have a quiet room set aside where you can rest for short periods during the event. Try to have some backup plans in place so that you will not have to miss out on all of the enjoyment because of arthritis discomfort. Keep your thinking and your plans flexible, and you will be able to maintain greater control.

Conserve Energy

As mentioned previously, most people with arthritis experience fatigue -- a feeling of extreme tiredness or exhaustion -- at least occasionally. The fatigue may result from coping with pain, from depression, or from simply overdoing it. Fatigue may be a side effect of certain arthritis medications. For example, muscle relaxants or tranquilizers that may be part of your treatment can induce drowsiness. And, with certain forms of arthritis, such as lupus or rheumatoid arthritis, the disease process itself may be causing the fatigue.

Fatigue is a symptom that you should pay attention to. Fatigue affects people in different ways, but it usually makes you feel as if you have no energy; you may even feel an overwhelming desire to sleep. Fatigue is also frequently associated with increased sensitivity to pain, a "cranky" attitude, and decreased patience and attention span. As such, it can aggravate your arthritis symptoms, making you more uncomfortable, less alert to possible hazards, and less able to protect your joints.

If you are experiencing fatigue, you need to stop and rest. However, you can also take steps in your daily life to prevent fatigue from knocking you off your feet in the first place or at least keep it from constantly interfering with your life. The way to do that is to always be alert to ways that you can conserve your energy and sneak rest into your daily routine. The following suggestions may help you start thinking in terms of joint-healthy living:

Be aware of your surroundings. Pay attention to cues that indicate the environment may be tiring or irritating. For the person with arthritis, uncomfortable temperatures, uncomfortable furniture or equipment, constant noise, or stressful conditions affect the levels of fatigue and pain that are experienced. Try to eliminate or modify these conditions, or be prepared to cope with them. If you have a long drive to your workplace, consider keeping the radio turned off and using the silence as a means of relaxing and decreasing outside stimulation. If you frequently find yourself in buildings or rooms that feel chilly to you, learn to keep a sweater with you wherever you go.
Look for ways to ease strain. If you're waiting for a bus or waiting to enter a theater, turn it into an opportunity to rest by taking a seat on a nearby bench or even leaning against a wall. Be imaginative and creative. One older gentleman who has arthritis did just that during a trip to a flea market with his family. When he started out, he felt fine. About halfway through, however, he began to feel tired. Rather than calling it quits or pushing himself to the point of pain, he improvised. At a nearby booth, he noticed a wooden walking stick for sale. He haggled with the seller over it, bought it for a few dollars, and used it to ease his trip through the flea market.
Simplify your routines and activities whenever possible. Spending a little extra money on a labor-saving device or taking some time to rearrange your environment and tools can be more than worth it if it allows you to prevent fatigue and pain.
Try to keep psychological stressors to a minimum; they are a drain on your resources, as well. The benefits of emotional rest have been documented, so a mental health day -- or even a few mental health minutes -- now and then can truly help boost your energy reserves.
Decrease your use of caffeine, nicotine, alcohol, and tranquilizers. These all contribute to fatigue when used over time. Also, over-the-counter items like diet pills contain caffeine that may interfere with sleep and mood.
If fatigue persists despite efforts to combat it, consult your doctor. Anemia or poor nutrition can also cause fatigue.

Get Organized

Whether your arthritis results in major limitations or minor annoyances, you can benefit from getting organized. Organizing your home, your work, your chores, and your thoughts can help you to do the things you need to do more efficiently, thus helping you conserve energy and prevent fatigue. And by spending less time and energy doing things you need to do, you'll have more to spend resting or doing things you enjoy. Here are some tips to get your life organized:

Make lists. Your friends may call you anal-retentive, but getting into the list-making habit can help you focus and keep you from being overwhelmed. Make a list of things you need to get done each day, each week, each month.
Prioritize. Once you've written down what you need to accomplish, decide which tasks are most important, which can wait another day, and which can be put off until you have more time or energy. Don't expect to do everything on your list; prioritizing can help ensure that you get the most important tasks done.
Combine errands. Check your "To Do" list. Maybe you can get your banking done at the drive-up window on your way to the grocery store. At work, get coffee on your way to the copy machine.
Eliminate clutter. Clutter forces you to go through extra steps -- and waste needed energy and time. Visit a store that specializes in home organization, or check the housewares section of your local variety store for containers, shelves, and the like that can help you organize your clutter. And as you sift through that clutter, don't forget to throw out or give away stuff you know you'll never use.
Keep supplies together. Make housework easier by putting your dustcloths, polishes, and cleaners in an apron or lightweight basket you can take from room to room. If your home has more than one bathroom, keep a set of cleaning supplies, toilet paper, soap, and towels in each. When bills arrive, put them in a central location where you also have stamps, envelopes, pens, and checks.

Perhaps one of the simplest and easy things you can do to avoid injuries due to arthritis is simply stand up straight. Just like you mom told you, proper posture can yield significant health benefits. Learn more in the next section.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), ., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

Proper Posture to Prevent Arthritis Pain

We all know that we should use good posture. We've probably been hearing it since we were kids. But if you have arthritis, using good posture is essential not only for protecting your joints and preventing pain but also for conserving energy.

As odd as it may sound, you can actually waste energy when you are standing in one place or even sitting motionless -- if you are using improper posture. Although we may not notice until we fall down, our bodies are constantly working against gravity to keep us in an upright position. The skeleton (especially the spine), the muscles, and the ligaments and tendons share the job of holding us up. With improper alignment, however, the balance is thrown off. Certain areas, such as the bones and joints in the lower back, end up having to support more weight than they were designed to support. To compensate, the muscles have to work harder. Eventually, back strain and even injury may result.

The key element of proper posture is maintaining the spine's natural curves. If you looked at your spine from the side, it would look like a somewhat flattened "S." Most often, it's that lower curve of the "S," or the lower back area, that gets abused. We may sit slouched on the couch or over a desk or table, pushing out that lower curve. Or, conversely, we may stand with our knees locked and our shoulders back, exaggerating that lower curve. These postures can stress the muscles and joints of the lower back, cause discomfort, and waste energy.

The following are tips on maintaining proper alignment:

Standing

Avoid locking your knees when standing or exercising.
Pay attention to your pelvis. When you stand with your abdominal muscles lax, the top of the pelvis tends to tilt forward, causing your stomach to bulge forward and your lower back to arch excessively. To prevent this, keep your abdominals tight and your pelvis tucked so that the top of the pelvis faces upward and your tailbone points directly down to the floor.
Keep your upper body lifted. Imagine a string, attached from the ceiling to the top of your head, lifting your head, neck, and shoulders upward. Keep your shoulders relaxed.
Alternate standing and sitting whenever possible.
If you must stand for long periods, place one foot on a low stool, step, or book so it is slightly higher than the other foot; alternate feet occasionally. This will help keep the pelvis properly aligned.
If you can't keep one foot propped, try shifting your weight from one foot to the other from time to time.
For long periods of standing, wear shoes with a low, wide heel to provide stability, maintain better alignment, and increase comfort.

Sitting

If possible, use a chair that supports your lower back and helps maintain the slight curve in your lower spine.
If your chair does not provide proper back support, tuck a small pillow or rolled up towel between the chair and your lower back to maintain the lower-back curve. The small inflatable pillows sold for travelers can be handy for this purpose. If you're caught in an unsupportive chair without a pillow or towel, try sliding your forearm behind your back to help support your lower back.
Sit with your knees slightly higher than your hips and your feet flat on the floor. If necessary, prop your feet on a stool or book to keep your knees at the proper height.
Change positions frequently if you must sit for long periods. Stand and stretch occasionally, or at least shift your position in the seat.
When getting out of a chair, keep your back straight. Scoot your buttocks forward toward the edge of the seat. Then use your leg and arm muscles to push yourself up out of the chair. If you push off of the arms of the chair, be sure your hands are facing palm down. Reverse the process to sit back down, bending your knees and using your arms and legs to lower yourself into the chair.

Choose Wise Resting Places

To help you maintain proper posture at rest and help ease the strain of getting into and out of a chair or bed, try letting the furniture do some of the work. This can be done either by selecting furniture with specific features or modifying the furniture you already have. Here are some pointers:

Seats that are higher than normal will be easier to get into and out of. Get a thick seat cushion or secure your favorite chair to a low platform to increase its height.
Prop your bed up on blocks to increase its height.
Get a firm, supportive mattress for your bed.
Pad hard-bottomed chairs for greater comfort.
Look for chairs with sturdy armrests that you can use to raise and lower yourself.
Use chairs with relatively straight backs or ones that provide lumbar support. If your current chairs do not support your lower back, consider purchasing a lumbar-support pillow.
Consider getting a mechanical chair with a seat that raises you up to a near-standing position at the touch of a button. These tend to be pricey, but depending on your level of disability, you may be able to get some insurance reimbursement.
If you have stiffness and pain in your neck, try getting at least one chair that has a neck rest or high back.
Chairs with adjustable footrests can help preserve alignment.
Place a low, stable stool in the shower to make bathing easier.
Check sporting goods or camping stores for foldable, portable chairs to bring along to sporting events and other outings.

Unfortunately, you can't stay seated forever. We all have chores we must perform, whether it's at work or just doing the dishes. In the next section, you will learn how to protect your joints as you go about your day.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), ., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Protect Your Joints

When you have arthritis it is important to take as much stress off your joints as possible. On this page, we will give you some advice to ease the demands you place on your body.

Get Some Help

There may be times when your arthritis -- or treatments such as surgery -- make getting around painful or difficult. Fortunately, there are a variety of "mobility enhancers" available that can help keep you moving and preserve your independence.

Have railings installed next to your toilet and around your bathtub to make it easier to use these facilities on your own. Be sure all staircases in your home have railings from top to bottom.
If climbing stairs is difficult for you, look into having a ramp built to your front or back door to facilitate getting into and out of your home.
If you have trouble getting into and out of chairs, try positioning your favorite chair or sofa next to a halfwall or sturdy piece of furniture that you can grab onto and use to pull yourself up. Or have a railing installed next to your chair or sofa to ease your way.
To "unburden" yourself when shopping, doing yard work, or even moving from room to room in your home, try getting a small wagon or cart on wheels so that you can push or pull groceries, supplies, and dishes rather than carrying them. Or try getting a comfortable knapsack or fanny pack to carry items; this will lessen strain to your joints.
Many larger grocery and department stores offer motorized, sit-in carts for use by shoppers who may have trouble navigating the aisles. Check the stores in your area.
If you tire easily when walking, consider getting yourself a cane or walking stick.
If arthritis flares sometimes make walking difficult, talk to your physical therapist about whether a walker or even a wheelchair would be a wise option for you. If you do use one or the other, be sure to get instructions for safe use.

©2006 .
If walking becomes difficult when your arthritis flares up, it might be time to
talk to your doctor about a walker or wheelchair.

Distribute the Load

One of the most important elements of protecting your joints is learning to distribute the load over larger, stronger joints and larger surface areas. By distributing the weight of objects you are moving or carrying, you reduce stress on weaker joints and help to prevent joint pain. The tips that follow will show you how you can put this principle to work in your everyday activities; for additional instruction in such methods of joint protection, see an occupational therapist.

When bending over or lifting, always use your leg muscles to lower yourself to avoid stressing the lower back. Bend your knees rather than bending at the waist. If necessary, use a support, such as a sturdy chair or other piece of furniture, to help raise and lower yourself; in this way, you'll be using the muscles in your arms as well to help distribute the load.
When lifting or carrying objects, hold them close to your body. Objects held closer to the body feel lighter and are less likely to cause you to strain your back.
Especially if you have hand and finger problems, choose purses, briefcases, and luggage that have shoulder straps. If they don't have shoulder straps, try bending your elbow and looping the straps over your forearm rather than grasping them with your fingers. In addition, pack these items lightly so you don't overstress your shoulder.
Carry grocery bags in your arms rather than holding the bags by the handles.
Instead of using your finger to press the nozzle of a spray can or close the lid of a container, put the can or container on a flat surface and use the heel of your hand or your elbow to exert the force.
When carrying a dish, use a scooping motion with both hands to pick up the dish, and let it rest on your palms rather than pinching it with your fingers. If there's hot food on the plate, use oven mitts that you slip your hands into (rather than potholders that you have to grab with your fingers) to protect your hands.
Wrap your hands around cups and mugs to pick them up, rather than looping your fingers through the handles. For hot beverages, use an insulated cup to protect your hands from the heat -- and keep your beverage warm.
When wiping a counter or cleaning a window, keep the cloth or sponge flat against the surface and move it around with your open hand instead of grasping it with your fingers.
When bathing, use a loofah or bathing mitt that you slip your hand into rather than gripping a washcloth in your fingers.
When pushing open a heavy door, use the side of your forearm rather than just your hand.
When turning a doorknob, try placing an open hand on each side and, keeping your fingers relaxed, using your palms to twist the knob.
Use a "hip check" to close drawers.
Use your palm to turn on wall switches.
Grasp hanging items, such as dry cleaning, between your two open hands rather than looping your fingers under the hangers.
Instead of grasping your laundry basket with your fingers, wrap your arms around the basket and carry it close to your chest.
Rest a book or magazine comfortably on your palms or on a tabletop rather than pinching the edges in your fingers.
Press down on the pump of a liquid-soap container rather than using your fingers to try and grasp a slippery bar of soap.

Now that we've laid down some general tips, it's time to get into some specifics. On the next page, we will show you how to protect your joints while doing household chores.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), ., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

How to Prevent Arthritis Pain While Doing Household Chores

Home is the one place where everyone should be able to relax. For patients with arthritis, even simple tasks like brushing their teeth or making dinner can be painful and stressful. On this page, you will find some tips for making housework easier on your aching joints.

Get Some Help

Assistive equipment or adaptive devices are tools used to simplify activities of daily living. These can vary from simple, inexpensively constructed items to complex custom-designed gadgets. Assistive devices have four basic functions: to compensate for lost function; to alleviate joint stress; to decrease energy demands; and to increase safety.

You should not use assistive equipment when you are physically able to complete an activity without excessive joint stress, fatigue, or risk of injury. After all, the demands of daily activities can help you maintain strength and range of motion. Sometimes, you may be able to modify the way you do something rather than using supportive equipment. However, there are bound to be times when activities are more difficult for you, and you will need the help of an assistive device.

There are an amazing array of devices available. Some have even hit the mainstream. For example, you are likely to find built-up, padded eating utensils, vegetable peelers, and the like in cooking and housewares stores. Other devices may be a bit harder to find.

Check local stores that sell medical supplies and convalescent aids; they may stock some items, be able to order others, or at least have catalogues through which you may be able to order such devices yourself. You can also contact an occupational therapist in your area and ask where assistive devices can be obtained. Another option for some assistive devices is to make your own or modify tools you already have. Here is a sampling of the types of assistive devices available:

Food-Preparation and Eating Aids:

A special tool for opening sealed cartons, such as cereal boxes
Jar, bottle, and can openers that are easy on the hands. Some even mount under cabinets.
A plastic milk-carton holder with a handle to make pouring easier
Utensils with foam-padding around the handles for easier, more comfortable gripping. You can make these yourself by slipping foam-rubber curlers around the handles of your utensils. Foam-rubber tubing that can be cut to fit is also available. If gripping built-up utensils is still too difficult or painful, you can get utensils that have a hand clip; the clip hooks onto your hand so you don't have to grip the utensil at all.
Built-up kitchen tools such as paring knives, vegetable peelers, and pizza cutters
A cutting board with a small spike or high edges at one corner to hold food in place and make cutting easier

Hygiene Aids:

Floss holders and threaders
A toothpaste-tube holder that squeezes the tube for you. You could also buy a brand of toothpaste that comes in a pump dispenser and just use your palm or the edge of your hand to push the pump.
A nail brush attached to a base that has suction cups on it. You attach the brush to the counter using the suction cups, so you don't have to hold the brush in your fingers. Nail clippers in a similar type of base are also available.
Built-up grooming aids such as toothbrushes, brushes, and razors, as well as brushes and combs that have long, bendable handles
An accordion-style holder for your blow dryer that allows hands-free drying. The holder screws into the wall and allows you to adjust the angle and position of the dryer.
Devices that raise the height of your toilet seat for easier use

Dressing Aids:

Shoe fasteners that slip onto your laces so you don't have to tie them. You could also choose slip-on shoes or shoes with Velcro closures.
Shoe- and boot-removing devices that don't require bending over
Button loops for easier buttoning and unbuttoning
Dressing aids, such as loops and pinchers with handles of various lengths, that make it easier to put on socks, hose, pants, sweaters, and other clothing

Writing and Reading Aids:

Assorted pencil and pen holders and foam pads to make writing more comfortable
Special scissors that put less strain on the fingers
Book holders and page turners

Miscellaneous Aids:

An oversized lamp switch that makes it easier to turn the knobs of table and floor lamps
Playing-card holders and shufflers
A phone holder with a hand clip that allows you to bring the receiver to your ear without wrapping your fingers around the receiver
A device that makes it easier to pull an electrical plug out of the socket
A device for opening car doors that have push-button style handles

Get a Handle on Life

Long handles can be lifesavers -- or at least joint savers -- for the person with arthritis. Using a long handle on everyday tools can help in three ways. It can help increase leverage, which means you have to exert less force and spend less energy. It can allow you to use a stronger or larger joint to perform a task. And it can help extend your reach, so you don't have to strain or place yourself in a dangerous or uncomfortable position.

To appreciate the benefits of a long handle, consider a faucet with traditional knobs. Turning the knobs applies considerable stress to the fingers and requires a fair amount of strength. If you replace the knobs with long-handled levers (available in home-improvement stores), you increase your leverage and spare your finger joints. If you can't replace your faucet knobs, you can obtain a device that fits over them and creates the same effect; check specialty catalogues or medical-supply stores.

These tips can help you get a better handle on life:

A device similar to the one that you put on faucet knobs can be used on door knobs. You might even consider replacing your door knobs with handles.
If turning a key is difficult, attach a homemade handle that allows you to grasp and turn with your whole hand rather than just your fingers. Key holders designed for this purpose are available through specialty catalogues and some medical-supply stores.
Use a knife to open the flip top of a soda can.
Use long-handled "pinchers," like those used in stores, to reach light items on high shelves, remove laundry from the dryer, or pick small items off the floor.
Attach a long handle to a dust pan or sponge to make cleaning easier.
Use a long-handled shoe horn to put on shoes.
Slip the hooks of two coat hangers into the loops of your pants and use them to help pull your pants up.

Organize Your Kitchen

It may sound like a bit of a contradiction to talk of making chores like cooking and cleaning more comfortable. For people with arthritis, however, making these tasks easier on the joints (and on the body as a whole) may be the only way to make them doable.

You can use several basic strategies to make cooking and other household chores...well, less of a chore.

Adapt the environment to maximize function and conserve energy. In your kitchen, laundry room, or workshop, set up a special place to do certain tasks that use similar equipment. This way, you can keep all the necessary supplies within easy reach. You might even consider duplicating inexpensive items that need to be used in more than one location (get a couple of brooms and dustpans so you can keep one set in the kitchen and one set in the workshop, for example). And if possible, keep a stool or chair near each so that you can sit, or half-sit half-stand, for as many tasks as possible.

To get an idea of what we mean, consider the kitchen. Some of your basic kitchen chores probably include food preparation, cooking/baking, and cleaning up. So try to set up stations for each of these tasks that have all or nearly all of the necessary supplies in them. In your food-preparation station, for example, include various types of knives, cutting boards, mixing bowls, a rolling pin, and other food-prep equipment. In the cooking area, which you should set up by the stove, keep pots, pans, lids, cooking utensils, seasonings, potholders, and the like within easy reach.

Consider storing the cooking utensils in easy-access ceramic jugs on the counter nearest the range. In the clean-up center, place your detergent, scrubbers, dish towels, and sponges within arms reach. The more-conveniently placed these items are, the less energy you will waste hunting around for them and moving them back and forth. If you simply don't have the space to keep everything you need in these areas, consider wearing an apron with pockets so you can carry utensils, measuring spoons, and other small items from station to station.
If possible, store often-used cleaning and cooking supplies on shelves and counters that are between hip and shoulder level. Crouching down to pull supplies out of low shelves or straining to reach high ones can be exhausting and even dangerous. Stock those tougher-to-reach shelves with items that you don't use as often, being sure to put the heavy ones on the low shelves and the light ones above.
Use labor-saving appliances whenever you can. If possible, invest in a dishwasher, a food processor for chopping and cutting, an electric can opener, a snow and/or leaf blower, a riding mower, or other appliances that will help you conserve energy and give your joints a break. When choosing them, look for joint-friendly features. For portable tools, look for those that are lightweight and easy to handle. When selecting a vacuum, consider getting the type that has all attachments aboard the machine. Be sure it rolls easily on carpets and floors. Look for an on-off switch that can be triggered with your foot, so you don't have to bend over. For other appliances, such as blenders and food processors, look for those with buttons or levers rather than knobs that you have to twist; this way, you can use your palm or the side of your hand, rather than your fingers, to work them.
If you can't afford certain appliances, look for nonelectric aids. For example, if you can't afford a food processor, ease your chopping chores by getting a manual chopper. This device is basically a cylinder that has a blade attached to a plunger. To chop foods like onions, you simply place the chopper over the onion and, with the palm of your hand, press down several times, depending on the type of cut you need. Also, be sure that kitchen knives and scissors are kept sharp; dull knives force you to grip and press harder and waste energy.

Look for energy-saving cleaning supplies as well. Get a dustpan with a long handle and a mop with a wringer that you can operate without bending over. If you use a duster or blind cleaner, get one with a long handle, or try attaching a lightweight handle to the one you have.

Don't Forget About Work

Don't forget to check your workplace for ways to conserve energy and protect your joints. The adjustments you can make in this realm, of course, depend on the type of work you do as well as other factors. Some troublesome tasks or situations you may not be able to change, but it's worth the effort to find those that you can. Some of these tips may help:

If you sit much of the day, get a supportive chair.
If your job requires a lot of standing or walking, choose shoes with plenty of cushioning and support and a heel no higher than one inch.
Whether you sit, stand, or walk all day, use proper posture.
If possible, adjust the height of your work surface or seat so you're not constantly stooping or bending your joints in stressful positions. If you do a lot of writing or reading, get a portable drafting board or book holder to put on your desk. The board can be set at an angle, so you don't have to hunch over your desk.
If you spend lots of time on the phone, try a headpiece receiver to lessen stress on your joints.
Avoid long periods of repetitive movement -- whether it's turning bolts on machinery or typing at a computer. See if you can break up tasks that require repetitive movements with those that don't. If your job is a repetitive movement, talk to your boss about the possibility of rotating jobs with other workers.
Organize your work area so that commonly used tools are within easy reach. If you work in more than one area, use an apron, tool belt, or lightweight tote to lug needed items with you.
Take rest breaks and stretch your muscles at regular intervals. If you stand all day, sit during your break. If you sit for hours, get up and walk -- even if it's just to the bathroom.

Unfortunately, aches and stiffness goes hand in hand with a diagnosis of arthritis. While you'll never be able to reclaim the flexibility of your youth, there are steps you can take to avoid pain and injury. If you follow our simple suggestions, you should be able to keep your arthritis pain at bay.

ABOUT THE AUTHOR:

Diana L. Anderson, Ph.D., is the author of 50 Ways to Cope with Arthritis and a past First-Vice President of the Association of Rheumatology Professionals. She is the President, CEO and founder of D. L. Anderson International, Inc., parent company to subsidiary D. Anderson & Company, a patient recruitment and retention provider and is recognized internationally as an expert in her field. For more information, visit her website at www.dandersoncompany.com.

ABOUT THE CONSULTANTS:

Eric Gall, M.D., is a professor and chairman of the Department of Medicine, professor of microbiology and immunology, and chief of the Division of Rheumatology at the Chicago Medical School of Rosalind Franklin University of Medicine & Science. He is a master of the American College of Rheumatology and the American College of Physicians and former president of the Association of Rheumatology Health Professionals. He has a long-time interest in multidisciplinary care of arthritis and is active in both the national and local chapters of the Arthritis Foundation.

Paul Katz, M.D., is Professor and Vice Chairman, Department of Medicine and Chief of the Division of Rheumatology, Immunology and Allergy, at Georgetown University Medical Center. Dr. Katz serves on the Council on Education of the American College of Rheumatology and is a member of the Government Affairs Committee of the Arthritis Foundation.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), ., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

Preventing Arthritis Pain: Strategies for Joint Health

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