Tuesday, February 13, 2018

Stretches & Exercises for Arthritis

Arthritis can be debilitating, but there are still ways to improve your strength and range of motion even with this disease. Although stretching can be extremely painful at times, it’s an important part of improving your quality of life. After reviewing data from the Centers for Disease Control and Prevention, Harvard University researchers discovered that about 53%  of people with arthritis didn’t walk at all for physical activity, 66%  walked for less than 90 minutes a week, and only 23%  met recommendations of 150 minutes or more a week. That’s important because exercise such as walking is an essential part of combating the pain, stiffness and irritation that comes from arthritis.

Why Exercise with Arthritis?

It’s a part of the human nature to stop an activity in response to pain, however, there are times when working through the pain can have positive results. This is the case with arthritis. Research shows that even very low intensity exercises such as walking and slow biking can significantly improve arthritis symptoms and related pain. Not only this, regular exercise  also supports your overall health physically and mentally.
Getting started can be tough, particularly if pain is involved. Fortunately, there are a variety of exercises to reduce arthritis pain, even if walking or biking don’t appeal to you.

Top 3 Exercises for Reducing Arthritis Pain

1. Strength Training – Free weights, resistance bands, and exercise balls are some of the most effective  strength building activities for someone living with arthritis.

2. Water-Based Exercise – Exercising in water provides your muscles with resistance without the
wear and tear you’d expect from exercising on land. Water exercises are particularly helpful for people who have arthritis in their hips or knees. Try water aerobics, treading water or walking through water to get your health benefits.

3. Low Impact, Flexibility Exercise – Exercise routines focused on improving flexibility and balance include tai chi and yoga. These exercises are intended to increase range of motion, improve balance, and strengthen muscles without causing your arthritis to act up.

Stretch for Morning Stiffness

No matter which exercise routine you choose, it’ll be important to warm up your muscles to relieve any stiffness and boost blood flow. In fact, stretching first thing in the morning is not only great for your health, but it also helps relieve that initial morning pain that’s highly common in individuals with arthritis. Imagine starting your days off feeling more capable because you’re not coping with stiff joint pain! Whether you experience arthritis pain in your hips, neck, or other joints, there’s a stretch out there for you. Check out these best stretching for arthritis morning stiffness from WebMD to find out which stretch will benefit you most today.

Protecting Your Joints

There are a few things that are important to avoid when exercising with arthritis. For starters, check
Even more so, never jump into a vigorous exercise without a proper warm up. Slow, gentle stretches loosen your joints while boosting blood flow so your muscles are warmed and less likely to get injured. Applying a heat wrap before your exercise encourages circulation and will allow you to stretch deeper. If you are left feeling a little sore or tender after your workout, be sure to apply ice to your joints to prevent swelling and soothe the muscle.
with your doctor before introducing any strenuous workouts into your routine. If haven’t exercised regularly for some time, ensure you start slow with baby steps. Take ten minutes out of your day to go for a walk, bike ride or swim, to build your tolerance before pushing yourself harder.

Saturday, February 3, 2018

Pain Relief with Anti-Flamme

Summer is in full swing, and that means longer days and more opportunities to get outside. Whether you're an avid cyclist, surfer or simply love a good day hike, if you're feeling the fruits of your labor at the end of the day in the form of aches and pains, there are some things you should consider.

First and foremost, ensure you're using the right equipment and that you're using it properly. For
For the most accurate adjustment, you may want to visit your local bike shop, since most bicycle seats can also be moved horizontally.

For example, if you're new to riding bikes, confirm your seat is adjusted properly so that you don't lock out your knees on the downward pedal or bring your knee above your hip on the upward.

Using the proper equipment accordingly, whether that's a bike or a pair of hiking boots, will minimise your chance of injury. But no one is immune to muscle soreness, aches or the occasional bump, bruise or strain. When you're feeling sore, whether it's from sports or exercise or you experience chronic aches and pains, here's what you can do:

Over the Counter NSAIDs

A NSAID is a non-steroidal anti-inflammatory drug. The NSAIDs you're probably more familiar with are aspirin and ibuprophen. These drugs work by blocking a certain group of enzymes responsible for inflammation. While inflammation isn't always a bad thing - it's actually necessary for healing - too much inflammation can lead to pain that may be difficult to live with, particularly at night. If you're struggling to get a good night's rest or you're having a hard time staying focused during the day, an over the counter drug like aspirin can offer some much-needed relief.

Warm Baths

Supplement the anti-inflammatories you take with a warm bath. Warmth relaxes tight and sore muscles while also improving blood flow. Improved circulation allows oxygen and nutrients to be delivered faster, giving your muscles an advantage when undergoing repairs.
Warm baths are ideal for muscle pain, whether chronic or caused by exercise, as well as sore joints from overuse or arthritis.
However, in the event of an injury, a cooling and compression bandage, such as CoolXChange   is recommended.  This assists by decreasing blood flow to the affected area, which reduces swelling and the risk of further tissue damage.


Even without scientific evidence, it seems we've always intuitively been aware of the healing benefits of a massage. Massage, even the more painful deep-tissue variety, is ultimately relaxing and results in reduced pain and faster recovery from soreness. Until 2012, this was somewhat speculative, but today we can say with completely certainty that a massage after vigorous exercise not only reduces soreness but also promotes healing. That's because during massage, the production of the compounds responsible for inflammation is greatly inhibited. This is similar to taking a NSAID.

But the power of massage doesn't stop there. In addition to creating an anti-inflammatory response, massage also stimulates the mitochondria. You'll remember that the mitochondria is the powerhouse of the cell, converting glucose in to energy and thus promoting faster healing.

Anti-Flamme Herbal Relief Massage Crème

This powerful yet natural pain crème soothes everything from strains to bruises and aches. It contains four natural ingredients to help you feel free of pain by reducing inflammation.

1. Arnica montana extract (equiv. to 10mg/g dry flower)

Arnica is an herb that can be used by mouth or topically. The arnica contained in Anti-Flamme (URL link to Anti-Flamme product) will reduce pain and swelling from sprains, strains, bumps and bruises, and also provide relief from arthritis and cartilage pain. Arnica has some antibacterial properties as well, making it an excellent solution for minor injuries involving cuts or scrapes.

2.Hypericum perforatum extract (also known as St John's Wort)

St John's Wort has for decades been used for concentration and mood, but when prepared as a crème, this flowering plant is actually highly effective in the treatment of all types of minor wounds including bruises, burns and abrasions. That's because St John's Wort has antimicrobial as well as anti-inflammatory properties, which keep pain in check and provide protection against germs.

3. Calendula officinalis (equiv. to 2.5mg/g of dry flower)

This healing flower has been used medicinally for centuries due to its antiseptic and anti-inflammatory properties. Calendula officinalis encourages blood flow to the affected area, which speeds up the healing process.

4. Peppermint

Peppermint oil has a wide variety of benefits when used as an extract, from stress and headache reduction to dental freshness.
Peppermint provides a cooling sensation to decrease discomfort, as well as contributing to decreased inflammation and tightness.

Take Some Time Off

If you've overworked yourself and aren't seeing any improvement using the treatments above, oftentimes the best remedy is simply to allow your body some time to recover by abstaining from sports or exercise. A few days or rest will allow your body to take the time it needs to repair itself.
Remember that injuries like strains and sprains should be iced and elevated while soreness and pain from conditions like arthritis should receive heat treatments.