Photo: Image Source / Jade Brookbank
- Self-healing: the big extra
- Which sports experts recommend
- Medical advice
- Acute pain
- Chronic pain
Self-healing: the big extra
The alpha and omega: exercise relieves the discomfort. How to get mobile again.
Clear, over-stressed or inflamed joints are painful. And no matter if z. As tendons are pulled or cartilage is damaged (osteoarthritis) - one tends to spare oneself. But: Those who move too little, permanently strengthened his complaints. Because studies show that even in inflammatory chronic arthritis sufferers who exercise, less pain. They sleep better and get along better in everyday life.
Which sports experts recommend
stretching
Rheumatologists recommend slight stretching at least 3 times a week, 10 minutes each. This should be combined with at least one of the following sports:
strength training
In the gym, the weight on the device should be set so that the joint pain does not increase. Ideal: 2 to 3 times a week. You should have your movements checked regularly by a qualified trainer.
endurance training
Good are z. Cycling (in the gym: bicycle ergometer), swimming, walking or dancing. It is best to spend 150 minutes per week on 3 days.
Meditative training
Tai-Chi, Qigong or Yoga (community college, sports club, studio) improve posture and relax.
Medical advice
Joint pain should be examined by a doctor, preferably an orthopedist.
He calls the right active ingredients such as ibuprofen, diclofenac or naproxen or recommends effective home remedies, so that then as soon as possible in a position to move sensibly.
Acute pain
Arnica envelope
Plant substances from the flowers have anti-inflammatory and decongestant on joints .
Brew 4 tablespoons of flowers (pharmacy) with 150 ml of water. Let it strain for 10 minutes and strain. Soak a cloth with the cooled liquid and place on the aching joints for 2 hours (2 to 3 times a day).
Chronic pain
Nettle tea
For internal use against inflammation (3 cups daily): brew 1 to 2 teaspoons of leaves (pharmacy) with 150 ml of water, let stand for 10 minutes, strain.
Important: You should also drink plenty of water, because nettle drains.
