Pain Management Archives | Page 2 of 2

Ankle and foot pain can be a hindrance to our daily activities. Many people can experience ankle and foot pain when walking, running or even experience sudden ankle pain without injury or swelling. This affects an individual’s mobility and overall well-being. Understanding the various types and causes of such pain is crucial for effective management and prevention.

Common causes of Ankle pain

Ankle pain can stem from various causes, each demanding unique attention and care. Some common causes include:

Injury: Sprains, strains, or fractures resulting from twists, falls, or impacts.
Overuse: Excessive strain on the ankle because of prolonged physical activity or repetitive motion.
Mild Arthritis & Mild Osteoarthritis: Inflammatory joint conditions.
Infections: Bacterial or viral infections affecting the ankle joint or surrounding tissues.

Preventing Ankle Pain

Taking steps to prevent ankle issues is as important as treating existing problems. Strengthening training exercises can reduce repetitive ankle sprains. Doing regular strength exercises can lower the chance of recurring injuries, lessen pain, and improve flexibility (Van Reijen et al, 2017).

Home Remedies for Ankle Pain

Some simple yet effective remedies for treating ankle pain or an ankle sprain at home include:

RICE method – Rest, Ice, Compression, Elevate. Rest the ankle, elevate the leg, and apply ice to the affected area to help reduce swelling and numb the pain.
Gentle Exercises – Engage in gentle exercises like ankle rotations and flexion and extension movements to improve flexibility and strengthen the muscles around the joint.
Topical anti-inflammatory creams and gels like fisiocrem Solugel and fisiocrem Joint Ease.

If the pain gets worse, see a healthcare professional for personal advice.

Relieving Swollen Feet and Ankles

Edema is swelling in the ankles and feet and typically arises from injury or inflammation (Voice Dart, 2015). You can reduce swelling in the feet and ankles in a couple of ways.

Elevate your legs above your heart to improve blood flow and decrease swelling.
Applying a cold compress or ice pack to the affected area for short intervals can also help alleviate inflammation.
Engage in gentle exercises, such as ankle rotations or toe stretches, to stimulate blood flow and prevent stiffness.
Consider wearing compression socks to promote better circulation and reduce swelling.
Drinking enough water and eating less salt can keep the body’s fluid levels in balance and prevent swelling.

If swelling continues or gets worse, it’s important to see a doctor to determine why and get the right treatment.

Ankle Strengthening Exercises

Enhancing the strength and stability of your ankles can help prevent injuries and promote overall joint health. For example experts recommend a mix of Isometric and dynamic resistance exercises to build ankle strength (Wolfe et al, 2001). Simple exercises like toe raises, toe curls and resistance band exercises like lateral leg raises (Wolfe et al, 2001). Engage in targeted exercises to strengthen your ankles and improve overall flexibility.

Mild Arthritis in the Foot and Ankle

Mild arthritis in the foot and ankle can greatly affect a person’s ability to use their foot and ankle. They may experience stiff ankles, reduced range of motion and experience pain (Abdo & Iorio, 1994). Foot problems can impact many aspects of one’s life from physical, social and emotional well-being (Wilson et al, 2019).

Mild Osteoarthritis of the Foot and Ankle

Foot and ankle mild osteoarthritis (OA) is a common and disabling problem that affects one’s physical function and quality of life (Paterson & Gates, 2019). Trauma is a common cause of mild osteoarthritis in the ankle (Ewalefo et al, 2018).

Ways to lessen pain from mild osteoarthritis include exercising, losing weight, using anti-inflammatory creams, and taking NSAIDs (Paterson & Gates, 2019).

fisiocrem Solugel

fisiocrem Solugel is a topical anti-inflammatory gel, that assists in the management of muscle sprains and strains. fisiocrem Solugel helps relieve symptoms of muscle injury and helps stimulate blood flow to the skin.

fisiocrem Joint Ease

fisiocrem Joint Ease helps relieve mild osteoarthritis, mild arthritis, and joint pain, including ankle pain. This formula helps reduce pain, inflammation, and swelling, giving relief to people with joint problems. fisiocrem Joint Ease has key active ingredients that help people move easily and enjoy an active life.

When to See a Doctor for Ankle and Foot Pain

Above all you should seek the advice of your general practitioner should you experience persistent or escalating ankle or foot pain. Especially when swelling, redness, or difficulty in weight-bearing accompanies this pain.

If you experience prolonged pain or injury, it is crucial to consult a healthcare professional. They can check for any serious problems and provide the appropriate treatment promptly.

Conclusion

In conclusion, understanding and addressing ankle and foot pain is essential for maintaining a healthy and active lifestyle. To lessen the impact of discomfort on daily life, individuals should take preventive measures, notice warning signs, and seek treatment promptly.

FAQs on Ankle and Foot Pain

1. Does ice help ankle pain?

Yes, applying ice can help reduce swelling and inflammation whilst numbing the pain in the affected area.

2. Is ice or heat better for ankle pain?

Both have their benefits:

Heat therapy can help provide short-term reductions in pain and increase blood flow to the affected area (Malanga et al, 2014).

Cold therapy following acute musculoskeletal injuries such as sprains and strains can help relieve swelling and reduce inflammation (Hocutt et al, 1982). Rest, Ice, compression, and elevation (RICE) is a method for treating inflammation after an acute ankle sprain (Van den Bekerom et al, 2012).

3. Why do I get ankle pain after running?

Many runners have injuries that occur below the knee. Foot problems are the most common injuries reported among long distance runners(Barr et al 2005). Overuse accounts for most foot injuries. Rest and rehabilitation can often resolve these injuries, which can present significant pain (Kindred et al, 2011.

Ankle sprains are common in runners because of damage to the ankle ligaments (Arnold & Moody, 2018). Running can strain the ankles; therefore proper warm-up, appropriate footwear, and gradual intensity increase can help prevent pain.

4. How to strap an ankle?

Proper strapping can provide mild ankle support and help ease ankle discomfort. Rocktape is a tape that is easy to use. If pain persists, see your health care professional for further advice.

Learn how to tape an ankle

5. Can ankle pain be a sign of a more serious condition?

Yes, persistent or severe ankle pain may indicate underlying issues such as fractures, ligament damage, or mild arthritis. Consult a healthcare professional for a thorough evaluation.

6. What are the long-term effects of untreated ankle pain?

Untreated ankle pain can lead to chronic issues, affecting mobility and overall quality of life. Seeking timely medical attention is crucial for preventing long-term complications.

7. How can I relieve ankle pain without medication?

To ease ankle pain without medicine, try the RICE method, do gentle exercises, and use pain relief creams and gels.

8. Are there specific shoes that can prevent ankle pain?

Choosing footwear with proper arch support and cushioning can help prevent ankle pain, especially during physical activities.

9. Are there exercises to prevent ankle stiffness?

Doing ankle exercises and rotations regularly can prevent stiffness and improve flexibility and range of motion.

Citations

Abdo, R., Iorio, L. (1994). Journal of the American Academy of Orthopaedic Surgeons, 2 (6) 326-333
Arnold, M., Moody, A. (2018). Common Running Injuries: Evaluation and Management. Am Fam Physician, 97(8) 510-516
Barr, K., Harrast, M. (2005). Evidence-Based Treatment of Foot and Ankle Injuries in Runners. Physical Medicine & Rehabilitation Clinics.
Ewalefo, S., Dombrowski, M., Hirase, T., Rocha, J., Weaver, M., Kline, A., Hogan, M. (2018). Literature Review. Current Reviews in Musculoskeletal Medicine, 11(4), 546–557.
Hocutt, J., Jaffe, R., Rylander, R., & Beebe, K. (1982). Cryotherapy in ankle sprains. The American Journal of Sports Medicine, 10(5), 316–319.
Kindred, J., Trubey, C., Simons, S. (2011). Foot Injuries in Runners. Current Sports Medicine Reports, 10(5) 249-254.
Malanga, G., Yan, N., & Stark, J. (2014). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine, 127(1), 57–65.
Paterson, K., & Gates, L. (2019). A Review of Current Evidence and Focus on Pharmacological Treatment. Drugs and aging, 36(3), 203–211.
Van den Bekerom, M., Struijs, P., Blankevoort, L., Welling, L., van Dijk, N., & Kerkhoffs, G. (2012). What Is the Evidence for Rest, Ice, Compression, and Elevation Therapy in the Treatment of Ankle Sprains in Adults? Journal of Athletic training, 47(4) 435-443.
Van Reijen, M., Vriend, I., Zuidema, V., Van Mechelen, W., Verhagen, E. (2017). The “Strengthen your ankle” program to prevent recurrent injuries: A randomized controlled trial aimed at long-term effectiveness. Journal of Science and medicine in sport, 20(6) 549 – 554.
Voice Dart, J. (2015). Edema – Natural Prevention and Treatment of Swollen Joints. Retrieved from https://montereybayholistic.wordpress.com/2015/05/15/edema-swollen-joints/
Wilson, O., Kirwan, J., Dures, E., Quest, E., & Hewlett, S. (2017). Journal of Foot and Ankle Research, 10(1).
Wolfe, M., Mattacola, C., Mccluskey, L. (2001). Management of Ankle Sprains. Am Fam Physician, 63(1) 93-105.

If you’ve ever experienced the discomfort of a stiff neck, you know just how challenging it can be to find neck pain relief. That nagging pain and limited mobility can affect your daily life in many ways. Individuals may experience difficulties with general activities, such as turning their heads or driving a car. This article discusses neck pain, including symptoms, causes, treatment, and remedies to help relieve a stiff neck and pain.

Understanding Neck Pain

Neck pain is a common problem worldwide, especially in women (Côté et al., 2003)(Bovin et al., 1994). Neck pain affects people, their families, communities, businesses, and the healthcare system significantly. A variety of environmental and personal factors can influence the onset of neck pain (Hoy et al., 2010). Studies have found that there is a higher incidence found in office and computer workers (Hoy et al., 2010).

Neck pain and Stiffness: Symptoms and Causes

Neck pain can manifest in several ways, and its causes can be diverse. Common symptoms of neck pain include:

A dull or sharp pain in the neck area
Stiffness, limiting your range of motion (ROM)
Difficulty turning your head
Muscle stiffness
Headaches

The causes of neck pain can vary from person to person and may include:

Poor posture and poor ergonomics
Muscle strain or tension
Trauma or injury (Medical Clinics, 2012)
Nerve compression
Degenerative conditions (Medical Clinics, 2012)
Age (Evans, 2014).
Work-related stress and risk factors (Evans, 2014)(Ariëns et al, 2000)

How to Get Rid of a Stiff Neck

When faced with a stiff neck, the urgency for relief becomes paramount. Here are some practical tips that can help you eliminate that discomfort and enhance your overall well-being.

1. Heat and Cold Therapy

Applying either a hot or cold pack to the affected area can treat neck strains. Applying a heating or cold pack to the neck for 30 minutes can help relieve acute neck pain (Garra et al, 2010).

Heat pads, self-applied can assist in effectively relieving pain and improve range of motion (Cramer et al., 2012). You can use a hot water bottle or wheat pack to apply heat to the area.

Cold pack treatments can help to reduce inflammation. You can use ice packs, ice towels or even a pack of frozen peas (William, et al., 2013).

2. Gentle Neck Stretches & strengthening exercises (Cohen, 2015).

Regular stretching & strengthening exercises can help reduce neck and shoulder pain (Louw et al., 2017). Stretching regularly can improve neck movement and quality of life for people with neck pain and stiffness (Tunwattanapong et al., 2015). Performing gentle neck stretches can help relieve tension, improve flexibility and strengthen the muscles, preventing future stiffness.

Some effective stretches include neck tilts, head turns, shoulder rolls, neck rotations and chin tucks. Remember to do these exercises slowly and without force to avoid further strain.

3. Over-the-Counter Pain Relievers

Non-prescription pain relievers like ibuprofen can provide temporary relief from neck pain and reduce inflammation. However, it’s essential to follow the recommended dosage and consult a healthcare professional if needed.

4. Neck Support Pillows

The use of spring and rubber pillows can help to reduce neck pain (Pang et al., 2021). Investing in a supportive pillow can make a significant difference in preventing and relieving neck pain. A pillow designed to support your neck’s natural curve can help maintain proper alignment while you sleep.

5. Muscle Pain Relief Gel

Another way to soothe a stiff neck is by using a muscle pain relief gel. Creams with anti-inflammatory properties can relieve pain and reduce muscle tension in the affected area (Medical Clinics., 2012).

fisiocrem Solugel is a muscle pain relief gel that provides temporary relief to individuals suffering from muscular discomfort. This gel has menthol and naturally derived active ingredients. It helps soothe muscle pain and tension without being invasive.

6. Posture Correction

One of the leading causes of neck pain is poor posture (Joshi et al., 2019). Pay attention to how you sit or stand and use furniture that helps support your back and neck.

7. Massage Therapy

Regular massages from a trained therapist can work wonders in reducing neck pain. Massages can help relax muscles and improve blood flow, reducing tension and promoting better circulation (Sherman et al., 2010).

8. Non Operative Options

Non-operative treatments like physical therapy and acupuncture are beneficial in addressing neck pain. Physical therapy utilises exercises and stretches to enhance neck strength and flexibility, improving posture and reducing discomfort. Acupuncture, meanwhile, employs fine needles to stimulate natural pain relief mechanisms and enhance blood circulation, offering holistic pain management. These non-invasive therapies provide effective relief from neck pain, promoting overall well-being (Medical Clinics., 2012).

Conclusion

Dealing with a stiff neck can be a real pain in the neck. But with the right remedies and treatments, you can find relief and get back to your daily activities without discomfort. Remember to pay attention to your posture, perform neck stretches, and use topical pain relief creams when needed.

Taking care of your neck is important for your well-being, whether you use home remedies or get professional help.

FAQs:

1. What is a good remedy for a stiff neck?

A good remedy for a stiff neck includes heat or cold therapy, gentle neck stretches, and over-the-counter pain relievers. Using muscle pain relief gels like fisiocrem can also provide temporary muscle pain relief.

2. What are the best stretches for a stiff neck?

The best stretches for a stiff neck include neck tilts, head turns, and shoulder rolls. These gentle exercises help relieve tension and improve flexibility.

3. What is best for a stiff/sore neck, heat or cold?

Both heat and cold therapy can be effective for a stiff or sore neck. Heat relaxes tense muscles, while cold reduces inflammation. You can choose the one that provides the most relief for your specific condition.

4. How to prevent or relieve a stiff neck while travelling?

To prevent or relieve a stiff neck while travelling, make sure to sit properly and support your neck with a travel pillow. Take breaks during long journeys to stretch and move your neck.

fisiocrem Solugel 60g tube is perfect for on-the-go to keep in your travel bag. The topical gel for muscular pain can help relieve inflammation and provide temporary muscle pain relief.

5. What exercises help relieve neck pain?

Gentle neck exercises like neck rotations, chin tucks, and shoulder stretches can help relieve neck pain and prevent stiffness.

6. Are there any ways to treat neck pain without a doctor?

Yes, there are several ways to treat neck pain without seeing a doctor. You can try different methods to relieve neck pain at home. These include heat or cold therapy, gentle neck exercises, over-the-counter pain relievers, topical creams, and supportive pillows. However, if the pain persists or worsens, it’s advisable to consult a healthcare professional.

Citations

Ariëns, G., Mechelen, W., Bongers, P., Bouter, L., Van der Wal, G. (2000). Physical risk factors for neck pain. Scandinavian Journal of Work, Environment & Health.
Bovin, G., Schradar, H., Sand, T. (1994). Neck Pain in the General Population. Spine Journal.
Cohen, S. (2015). Epidemiology, Diagnosis, and treatment of neck pain. Symposium on pain medicine.
Côté, P., Cassidy, J. D., & Carroll, L. (2003). The epidemiology of neck pain: what we have learned from our population-based studies.
Cramer, H., Baumgarten, C., Choi, K., Lauche, R., Saha, F., Musial, F., Dobos, G. (2012). Thermotherapy self-treatment for neck pain relief—A randomized controlled trial. European Journal of Integrative Medicine, 4(4), e371-e378.
Evans, G. (2014). Identifying and treating the causes of neck pain. Medical clinics.
Garra, G., Singer, A. J., Leno, R., Taira, B. R., Gupta, N., Mathaikutty, B., & Thode, H. J. (2010). Academic Emergency Medicine, 17(5), 484–489.
Hoy, D., Protani, M., De, R., Buchbinder, R. (2010). The epidemiology of neck pain. Best practice & Research clinical Rheumatology.
Joshi, S., Balthillaya, G., & Neelapala, Y. V. R. (2019). Thoracic Posture and Mobility in Mechanical Neck Pain Population: A Review of the Literature.
Louw, S., Makwela, S., Manas, L., Meyer, L., Terblanche, D., & Brink, Y. (2017). Effectiveness of exercise in office workers with neck pain: A systematic review and meta-analysis.
Medical clinics., (2012). Identifying the Musculoskeletal Causes of Neck Pain. Retrieved from https://www.hcplive.com/view/identifying-musculoskeletal-causes-neck-pain
Pang, J., Tsang, S., Fu, A. (2021). The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis. Clinical Biomechanics.
Sherman, K. J., Cherkin, D. C., Hawkes, R. J., Miglioretti, D. L., & Deyo, R. A. (2010). Randomized trial of therapeutic massage for chronic neck pain.
Tunwattanapong, P., Kongkasuwan, R., & Kuptniratsaikul, V. (2015). Clinical Rehabilitation, 30(1), 64–72.
William, J. R., Srikantaiah, S., & Mani, R. (2013). Cryotherapy for acute non‐specific neck pain – William, JR – 2013: Cochrane Library.

Unlocking your SI Joint (sacroiliac joint) and More

Stretching is a simple practice that can bring significant benefits to your body (Page, 2012). In this blog, we will explore stretching, including static and dynamic stretching, and unlocking your SI joint (sacroiliac joint). So, let’s limber up and explore the world of flexibility and mobility.

Introduction: The Importance of Stretching

Human movement is dependant on the amount of range of motion (ROM)(Page, 2012). Athletes, older adults, rehabilitation patients, and individuals of all ages and fitness levels commonly use stretching as a practice (Page, 2012). Stretching can help improve range of motion (ROM), by increasing flexibility, reducing muscle tension and helping reduce the risk of muscular injury (Woods et al., 2007).

What is stretching?

Stretching involves lengthening your muscles to improve their range of motion. You can do this through three main types: static, dynamic, and PNF stretching (Proprioceptive Neuromuscular Facilitation) (Peck et al., 2014).

Stretching exercises can prevent muscle injuries and improve athlete performance. However, it is important to do them correctly and with caution to avoid injury (Beaulieu, 1981)

What is Static Stretching?

Static: A gentle approach

Static stretching is perhaps the most familiar form of stretching. It is most commonly referred to the safest type of stretching (Beaulieu, 1981). Static stretching is when you stretch a muscle and hold it in an uncomfortable position for 15-30 seconds (Peck et al., 2014). This type of stretching is gentle and safe, making it suitable for people of all fitness levels.

Benefits of Static

Static stretching offers several advantages, including:

Improved flexibility and an increased range of motion (Kokkonen et al., 2007).
Reduce the risk of injury and reduce muscle soreness and tension (Sim et al., 2009).
Helps to enhance physical function and improve quality of life (Masic et al., 2023).

Beginners can perform static stretches daily to keep their muscles flexible and healthy.

What is Dynamic Stretching?

Dynamic: Sport Specific Movements

Dynamic stretching involves moving parts of the body and gradually increasing range of motion, speed of movement, or both through controlled movements (Leon & Rana, 2012). In dynamic movements, muscles lengthen, followed by a contraction, and the muscles, joints, tendons, and ligaments must generate force in this stretched position, enhancing functional ability in these extended ranges of motion (Kovacs, M. 2009).

Dynamic stretching is an activity specific functional stretching exercise that should utilise specific movements to prepare the body for activity (Kovacs, 2009). Dynamic stretches have become a popular choice as a pre-exercise warm up (Leon & Rana, 2012).

An example of a dynamic stretch is the walking lunge with rotation and the hamstring hand walk. Both exercises require a strength and flexibility and are a perfect way to improve balance and coordination whilst warming up (Kovacs, 2009).

What is PNF Stretching?

The Science Behind PNF

Proprioceptive Neuromuscular Facilitation (PNF) is a common practice for increasing range of motion. People use PNF to enhance muscle flexibility and muscle strength (Hindle et al 2012).

PNF stretching involves using the opposing muscle to stretch the target muscle. To achieve this, briefly contract the opposing muscle and then hold the target muscle in a static contraction (Sharman et al. 2006).

Sports training and rehabilitation environments commonly employ PNF techniques to enhance both active and passive range of motion (Sharman et al. 2006).

Achieving Enhanced Flexibility with PNF

PNF stretching is effective in:

Improving flexibility and range of movement (Hindle et al. 2012).
Enhancing muscle strength and performance (Hindle et al. 2012).
Decreases muscle tension (Hindle et al. 2012).
Improving joint stability and mobility (Namura et al. 2008).

Safety: Dos and Don'ts

Avoiding Common Mistakes

Whilst there are many benefits to stretching it is important to do it correctly to avoid injuries. Some common mistakes to avoid include:

Bouncing whilst performing a stretch (This can lead to muscle strains).
Neglecting to warm up before stretching.
Overstretching and causing pain.
Holding your breath during stretches.

Staying Safe During Your Routine

To ensure a safe and effective stretching routine, remember to:

Warm up your muscles with light activity.
Breathe deeply and rhythmically while stretching. Try using yoga breathing techniques.
Listen to your body and avoid pushing too hard. Stretch only to the point of mild tension.
Stay consistent with your stretching regimen. Stretch frequently to see the most improvement.

Stretch for Specific Goals

Stretching For Athletes: Optimising Performance

Athletes can benefit greatly from targeted stretching routines. It can help improve:

Flexibility for better range of motion.
Injury prevention by increasing muscle flexibility.
Recovery by reducing muscle soreness and tension post-workout.
Performance by enhancing muscle power and endurance

Stretching Accessories: Enhancing Your Practice

Stretching can be even more effective when you have the right tools at your disposal. Here’s how some common accessories can enhance your practice:

Yoga Mats: Provide a comfortable surface for stretching and yoga exercises, ensuring stability and cushioning for your body.
Resistance Bands: These versatile bands add resistance to your stretches, helping to improve muscle strength and flexibility.
Yoga Blocks: Assist in maintaining balance and stability during challenging stretches and poses.

Choosing the right accessories for your routine can make a significant difference in your overall experience and results.

How to Unlock Your SI Joint by Yourself

Understanding the SI Joint

The sacroiliac joint (SIJ) is a common cause of lower back pain and buttock pain. The SIJ is a point where the spine and the pelvis connect.

The SI joint is a large joint in the body. It supports the upper body and transfers forces between the upper and lower parts of the body (Divisions, 2005). When this joint is dysfunctional it can cause lower back pain and discomfort (Divisions, 2005).

Treatment of SI joint pain is one of the most challenging problems confronting pain physicians. Generally there are 2 treatment categories; those directed at correcting the underlining pathology and those aimed to alleviate symptoms (Divisions, 2005).

Treatment aimed at relieving symptoms begins with non operative interventions including physical therapy or chiropractic care (Rashbaum et al. 2016). There are other non-surgical treatments that can help reduce pain. These treatments include moving the joint, taking anti-inflammatory drugs, and using sacroiliac joint belts (Foley & Buschbacher, 2006).

Please consult your healthcare professional for their assistance and guidance for treatment and techniques to unlock the SI joint. Unlocking your SI joint can help alleviate pain and restore proper functionality.

fisiocrem Solugel

The Perfect Complement

To maximise the benefits of your routine, consider using fisiocrem products.

fisiocrem Solugel is a topical pain relief cream specially formulated to provide temporary relief from muscle pain. Here’s why fisiocrem Solugel can be the perfect complement:

Pain Relief: fisiocrem Solugel helps with muscle pain using arnica and calendula. Great for after exercise.
Contains menthol and naturally derived active Ingredients: avoid the use of synthetic chemicals by using fisiocrem Solugel. fisiocrem Solugel is gentle on your skin.
Easy to apply pain relief cream absorbs quickly, leaves no residue, so you can stretch without interruptions.

Shop fisiocrem Solugel

To enhance your routine and alleviate any discomfort or pain that may arise during or after stretching, incorporate fisiocrem Solugel

Shop fisiocrem Solugel for muscular aches and pains in-store at your local pharmacy, Chemist Warehouse, Coles, and Woolworths. Purchase fisiocrem directly online, with all orders qualifying for free delivery.

Conclusion: Embrace the Power of Stretching

In conclusion, stretching is a fundamental practice that can benefit everyone, regardless of age or fitness level. Whether you’re looking to improve flexibility, or relieve stress, there’s a stretching method that suits your needs.

From the gentle and accessible static to dynamic and PNF, you have a variety of options to explore. Stretch safely, avoid mistakes, use mats, bands, and blocks to improve your yoga practice.

fisiocrem Solugel can help with muscle pain and soreness, giving you effective relief.

So, what are you waiting for? Start integrating stretches into your daily life, and you’ll discover a world of improved flexibility, reduced pain, and enhanced well-being.

FAQs: Answering Your Burning Questions

1. What Are the Best Times to Stretch?

The best times to stretch are during warm-ups prior to exercise and cool-downs. You can add stretching to your daily routine. You can do it either in the morning to wake up or in the evening to relax after a long day.

You can add stretching to your daily routine. You can do it either in the morning to wake up or in the evening to relax after a long day.

2. How Long Should I Hold a Stretch?

Ideally, you should hold a stretch for 15-30 seconds. This duration allows you to relax the muscle and elongate the muscle gradually without causing strain.

3. Is It Good for Pain Relief?

Yes, stretching can help alleviate muscle and joint pain. It increases blood flow, reduces muscle tension, and promotes relaxation, which can contribute to pain relief.

4. Is it possible to use fisiocrem Solugel after stretching?

You can use fisiocrem Solugel after stretching. Using fisiocrem after stretching helps with post-stretching recovery by relieving discomfort or soreness.

These FAQs give general advice, but it’s best to talk to a healthcare professional for help with stretching and relieving pain.

Citations

Beaulieu, J. E. (1981). The Physician and Sportsmedicine, 9(11), 59–69.
Divisions, P. M. (2005). Sacroiliac Joint Pain: A Comprehensive Review of Anatomy, Diagnosis, and treatment. Anesthesia & Analgesia.
Foley, B., Buschbacher, R. (2006). Sacroiliac Joint Pain: Anatomy, Biomechanics, Diagnosis, and treatment. American Journal of Physical Medicine & Rehabilitation.
Hindle, K. B., Whitcomb, T. J., Briggs, W. O., & Hong, J. (2012). Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. Journal of Human Kinetics.
Kokkonen, J., Nelson, A., Eldredge, C., Winchester, J. (2007). Chronic Static Stretching Improves Exercise Performance. Official Journal of the American College of Sports Medicine.
Kovacs, M. (2009). Dynamic stretching: The Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion.
Leon, C., Oh, H.-J., & Rana, S. (2012). Strategies, 25(5), 16–19.
Masic, S., Causevic, D., Covic, N., Spicer, S., & Gawash, A. (2023). The Benefits of Static Stretching on Health. A Systematic Review.
Namura, M., Motoyoshi, M., Namura, Y., Shimizu, N. (2008). The effects of PNF training on the facial profile. J Oral Sci.
Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy.
Peck, E., Chomko, G., Gaz, D., Farrell, A. (2014). The Effects of Stretching on Performance. Current Sports Medicine Reports.
Rashbaum, R. F., Ohnmeiss, D. D., Lindley, E. M., Kitchel, S. H., & Patel, V. V. (2016). Sacroiliac Joint Pain and Its Treatment.
Sharman, M. J., Cresswell, A. G., & Riek, S. (2006). Sports Medicine, 36(11), 929–939.
Sim, A., Dawson, B., Guelfi, K., Wallman, K., Young, W. (2009). Effects of Static Stretching in Warm-Up on Repeated Sprint performance: The Journal of Strength & Conditioning Research.
Woods, K., Bishop, P., & Jones, E. (2007). Sports Medicine, 37(12), 1089–1099.

Posture has a direct correlation to the comfort, mechanical efficiency, and physical functioning of an individual’s body (Howorth, B. 1946). Good posture is essential for maintaining a healthy musculoskeletal system and preventing discomfort and pain.

You should think of posture as both static positions and the dynamic posture of the body in motion. Static positions include lying, sitting, standing, and various other positions (Howorth, B. 1946).

Occupations that require prolonged static positioning, heavy manual work, shift work, and repetitive sports may all contribute to postural position changes and may result in pain (Britnell, S., Cole, J., Isherwood, L., Sran, M., Burgi, S., Candido, G., Watson, L. 2005).

In today’s lifestyle, many individuals struggle with poor posture, especially when sitting for extended periods. However, there are steps you can take to fix bad posture and alleviate the associated muscle aches and pains. In this article, we will give tips and techniques to improve your posture, especially when sitting down.

Understanding the importance of Good Posture

Before diving into the strategies for fixing bad posture, it’s crucial to understand why it matters. Good posture helps align the body’s musculoskeletal structure, reducing strain on muscles, joints, and ligaments. It enhances balance, promotes optimal breathing, and prevents excessive wear and tear on the body. By prioritising good posture, you can improve overall well-being and reduce the risk of musculoskeletal issues in the long run.

Good posture requires balance, which is necessary when we lie down, ski, walk, etc. When the equilibrium of the body is impaired as a result of exhaustion, mishap, illness, or profession, the effectiveness of the body’s mechanics diminishes (Hansson, K. 2013).

Tips for improving your posture

1. Sleep Posture

Pay attention to your sleeping posture. A good mattress and pillow that support the natural curve of your spine can make a significant difference in your posture and overall comfort. Sleep position is important and can assist in preventing neck and shoulder musculoskeletal pain (Lee, W., & Ko, M. 2017).

2. Stay Hydrated

Proper hydration helps in the preservation of muscular functions which can assist with better posture control (Gauchard, G., Gangloff, P., Voucriot, A., Mallie, J., Perrin, P. 2009).

3. Maintain a Healthy Weight

Excess weight can strain your spine and contribute to poor posture (Gilleard, W., & Smith, T. 2006). Maintaining a healthy weight through diet and exercise can help alleviate this issue.

4. Stretching Exercises

Incorporating yoga and stretching exercises into your routine can improve flexibility and posture. Practices like yoga and pilates specifically target posture and core strength.

Tips for improving posture when sitting.

1. Sit with Proper Ergonomics

One of the primary causes of poor posture when sitting is inadequate ergonomics. To support your body’s natural alignment, consider the following tips when in a sitting position:

Modify the height of your chair to ensure your feet are flat on the floor.
Maintain a slight forward tilt of the chair to keep your pelvis in a neutral position.
Position your computer screen at eye level to avoid straining your shoulders and neck.
Use an ergonomic chair or add lumbar support to maintain the natural curve of your lower back.
Bend your elbows at a 90-degree angle and keep your wrists in a neutral position when typing.

2. Take Frequent Breaks and Stretch

Sitting for prolonged periods can contribute to poor posture and muscle stiffness. Prevent this by regularly taking breaks and integrating stretching exercises into your everyday schedule. Stand up, walk around, and perform simple stretches to relieve tension in your muscles. Focus on stretching your neck, shoulders, chest, and back to counteract the effects of prolonged sitting.

3. Strengthen Your Core Muscles

Strong abdominal muscles are vital for maintaining good posture. Engaging your core muscles helps stabilise your spine and provides support for your upper body. Consider performing exercises such as planks, bridges, and abdominal crunches into your fitness routine. By strengthening your core, you can improve your posture and reduce the risk of back pain.

4. Practice Mindful Sitting

Developing awareness of your posture while sitting is key to making lasting improvements. Proper sitting involves paying attention to your body’s alignment and making necessary adjustments throughout the day. Regularly check your seated position to ensure you relax your shoulders, keep your spine straight, place your feet flat on the floor, and align your head with your body. Over time, this mindful approach will become second nature, leading to improved posture even when you’re not actively thinking about it.

5. Utilise Posture-Correcting Tools

In addition to implementing lifestyle changes, you can also benefit from posture-correcting tools. There are various options available, such as ergonomic chairs, lumbar rolls, and posture braces. These tools provide additional support and encourage proper alignment.

Shop Posture Medic – a solution to help you improve your posture.

fisiocrem Solugel

For back & neck muscle pain relief.

fisiocrem Solugel is a topical pain relief cream for the temporary relief of muscular aches and pains associated with poor posture.

fisiocrem Solugel contains naturally derived active ingredients. fisiocrem Solugel’s blend of active ingredients provides the following benefits:

Relieve Inflammation
Helps in the healing of mild muscle injuries and ailments
Helps in the management of muscle sprains and muscle strains
Relieve muscle pain and soreness

Apply a few grams of fisiocrem Solugel to the affected area 3 to 4 times daily, or as often as required. Massage fisiocrem Solugel in as required.

If symptoms persist consult your health care practitioner. This is only for external use. Do not use fisiocrem on broken skin. Please avoid contact with your eyes.

Should your skin be sensitive, conduct a patch test with this product before using it on a larger area. If sensitivity develops discontinue use.

Always read the label and follow the directions for use.

Citations

Britnell, S., Cole, J., Isherwood, L., Sran, M., Burgi, S., Candido, G., Watson, L. (2005). Postural Health in Women: The Role of Physiotherapy. Retrieved: https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=b6b90023a14438195f27cfc4263479927540bf92
Gauchard, G., Gangloff, P., Voucriot, A., Mallie, J., Perrin, P. (2009). Effects of exercise-induced fatigue with and without hydration on static postural control in adult human subjects. International Journal of Neuroscience, 112 (10) 1191-1206.
Gilleard, W., & Smith, T. (2006). Effect of obesity on posture and hip joint moments during a standing task, and trunk forward flexion motion. International Journal Of Obesity, 31(2), 267-271.
Hansson, K. (2013). Body Mechanics and Posture. The Journal of Health and Physical Education, 16(10) 549-587.
Howorth, B. (1946). Dynamic Posture. Journal Of The American Medical Association, 131(17), 1398.
Lee, W., & Ko, M. (2017). Effect of sleep posture on neck muscle activity. Journal Of Physical Therapy Science, 29(6), 1021-1024.

Mild osteoarthritis (OA) is frequent and is the leading cause of persistent musculoskeletal pain. It is a common degenerative disease that affects millions of people with symptoms ranging from joint pain, stiffness to inactivity and swelling (Kidd, B. 2006)

Within this article, we will look at what mild OA is, what causes it, and how to treat it effectively. We will look at areas commonly affected by mild OA, for example, the knees, hips, and fingers. We will discuss exercises that can help reduce pain and stiffness associated with mild OA.

*fisiocrem Joint ease is for the temporary relief of symptoms associated with mild forms of OA.

What is mild osteoarthritis?

Mild osteoarthritis is the most common type of mild arthritis and is a type of mild arthritis that causes joint pain and impairs movement. Mild osteoarthritis occurs due to a breakdown of cartilage between bones and joint inflammation (Yue, L., & Berman, J. 2022).

This gradual breakdown of cartilage leads to joint pain, stiffness, and reduced mobility and can affect any joint in the body. The most common joints affected are the knees, hips, feet, and hands.

What causes mild osteoarthritis?

While the exact cause of mild osteoarthritis is unknown, several factors can contribute to its development. These include:

Age: mild osteoarthritis is more common in older people. Over time, the joints can suffer wear and tear, which can lead to the onset of mild osteoarthritis (Yue, L., & Berman, J. 2022).
Joint injury: Previous joint injury such as a ligament tear in the knee joint or an ankle fracture can increase the risk of developing mild OA later in life (Lohmander, S. 2000).
Genetics: Certain genetic factors can make individuals more susceptible to mild OA. The prevalence of mild osteoarthritis increases for people of the female sex (Lohmander, S. 2000).
Obesity: Excess weight puts additional stress on the joints, particularly weight-bearing joints such as the knees and hips. Weight can accelerate the degeneration of cartilage (Yue, L., & Berman, J. 2022).

Mild osteoarthritis symptoms

Mild osteoarthritis can cause both substantial physical and psychosocial disability (Hunter, D., McDougall, J., & Keefe, F. 2008). Therefore recognising the symptoms of mild osteoarthritis is crucial for early detection and effective management

Common symptoms include:

Joint Pain: Persistent pain is the most predominant symptom and sign of mild OA (Hunter, D., McDougall, J., & Keefe, F. 2008). Pain in the affected joints may increase with movement or after prolonged periods of inactivity (Yue, L., & Berman, J. 2022).
Joint stiffness is common, particularly in the morning. It usually lasts less than 30 minutes or after periods of rest (Sinusas, K. 2012).
Range of motion is limited: Moving the affected joint can be difficult, causing reduced flexibility and mobility. This can lead to disability in everyday activities (Sinusas, K. 2012).
Swelling: Mild to moderate swelling around the joint area (Bijlsma, J., Berenbaum, F., & Lafeber, F. 2011).
Joint Grating Sensation: A grating or crackling sound during joint movement, known as crepitus (Bijlsma, J., Berenbaum, F., & Lafeber, F. 2011).

*fisiocrem Joint ease is for the temporary relief of symptoms associated with mild forms of mild osteoarthritis.

Mild osteoarthritis Treatment

While there is no cure for mild osteoarthritis there are several treatment options. These treatment options can help to reduce and manage the symptoms of mild osteoarthritis whilst improving joint function. These treatment options aim to improve the quality of life for individuals with this condition. These include:

Weight loss and lifestyle changes: Dietary modifications and exercise can lead to significant weight loss. This, in turn, can reduce joint pain and improve joint function (Yue, L., & Berman, J. 2022).
Physical therapy: Physical therapy can also provide guidance on exercises to improve joint strength and flexibility.
Regular exercise: exercise helps ease mild arthritis pain and stiffness. Get moving with mild Arthritis moves exercises.

Keeping active is vital for people living with mild osteoarthritis. Learn more about a 12-week virtual exercise program to help people stay motivated. The program provides safe exercises, such as those for mild knee arthritis. Additionally, it offers resources and support.

The above treatment options help to build muscle strength, reduce the stress placed on joints and improve functional movement (Yue, L., & Berman, J. 2022).

Topical pain relief creams: Mild osteoarthritis self-care treatments like over-the-counter pain relievers, can help alleviate pain and reduce inflammation.

*fisiocrem Joint ease is for the temporary relief of symptoms associated with mild forms of OA.

Other treatment options can include:

Assistive Devices: The use of assistive devices, such as braces, can help support the affected joint and reduce pain during movement.
Alternative Therapies: Some individuals find relief through complementary and alternative therapies, such as acupuncture or massage

Mild Knee Osteoarthritis

Mild knee osteoarthritis is a prevalent form of mild osteoarthritis that affects the knee joints. It can significantly impact a person’s daily life and overall well-being. There are various strategies to manage mild knee osteoarthritis and improve the condition such as regular exercise tailored specifically for the knees.

Engaging in targeted exercises can help strengthen the muscles surrounding the knee joint, improve flexibility, and alleviate pain and stiffness. Examples of exercises beneficial for mild knee osteoarthritis include low-impact activities like walking, swimming, and cycling.

Additionally, stretching exercises, such as quadriceps and hamstring stretches, can help increase joint flexibility. Consult with a healthcare professional or qualified physical therapist before starting any exercise regimen. This will ensure the regimen is appropriate for your specific condition. With proper care and exercise, individuals with mild knee osteoarthritis can enhance their quality of life and regain mobility.

Hips

Mild Osteoarthritis in the hip joint can be a source of significant discomfort and limitation. The degenerative nature of mild hip osteoarthritis leads to pain, stiffness, and reduced range of motion in the hip area.

Maintaining a healthy weight can help reduce stress on the hip joint. Regular low-impact exercises such as swimming or gentle stretching can improve joint flexibility and strengthen the muscles around it. Assistive devices like canes and walkers can provide extra support and reduce strain on the hip during daily activities. This can make activities easier and more comfortable.

Fingers

Mild osteoarthritis also affects the delicate joints of the fingers, leading to discomfort, stiffness, and diminished hand function. Dealing with mild osteoarthritis in the fingers requires proactive management strategies to alleviate symptoms and maintain hand mobility.

A primary approach is to engage in exercises designed to improve finger strength. These exercises may include finger bends, squeezing stress balls, or using hand grippers.

fisiocrem Joint Ease

For mild osteoarthritis

fisiocrem Joint Ease has been formulated for use in mild forms of osteoarthritis. fisiocrem Joint Ease contains menthol and naturally-derived active ingredients of Boswellia, nigella, arnica, calendula, hypericum, and melaleuca.

fisiocrem Joint Ease is an innovative, discreet, low-odour topical gel that helps to rapidly relieve pain. Our topical pain relief helps to improve inflammation and stiffness, symptoms associated with mild osteoarthritis.

fisiocrem Joint Ease is easy to-apply, non-greasy, non-heat formulation. It is designed to provide ongoing joint comfort and helps to provide mild arthritis pain relief by:

Helping to promote healthy joint function
Relieve mild joint pain, soreness, and stiffness
Maintain joint mobility and flexibility
Supports body tissue repair

Shop this topical mild osteoarthritis cream Australia-wide.

fisiocrem Joint Ease available in 100g and 150g.

When applying fisiocrem Joint Ease, apply a few grams to the affected area 3 to 4 times daily, or as required. Massage fisiocrem Joint Ease in as required.

Always read the label and follow the directions for use.

Citations

Bijlsma, J., Berenbaum, F., & Lafeber, F. (2011). The Lancet, 377(9783), 2115-2126.
Hunter, D., McDougall, J., & Keefe, F. (2008). Rheumatic Disease Clinics Of North America, 34(3), 623-643.
Kidd, B. (2006). Pain, 123(1), 6-9.
Lohmander, S. (2000). Arthritis research & therapy, (95).
Sinusas, K. (2012). Am Fam Physician, 85(1):49-56
Yue, L., & Berman, J. (2022). JAMA, 327(13), 1300.