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SUNSHINE6442 Posts: 1,871
11/16/12 9:46 A

Avoid sugar as it causes Inflammation, avoiding sugar will help you reduce joint pain greatly. Avoid nitrites and nitrates which are in most lunchmeats/
Wheat and other grains containing gluten. MSG and soft drinks. Coffee is highly inflammatory and contributes to joint pain...so avoid inflammatory foods that make the pain worse.

TOO MUCH SODIUM can cause joint pain, not directly but becasue it causes water retention. A diuretic should ease the pain. Some fruits and veggies can hydrate you just as well as water. They also can act as a natural diruetic. Try adding these to your diet ...cucumber, celery, spinach, zucchini, radishes, eggplant, cabbage, cauliflower, sweet peppers, spinach, strawberries, grapefruit and brocolli just to mention a few.

Excess sugar, refined carbohydrates, saturated fats and trans fats are causes but also just eating too many calories can create inflammation

Add the spice Rosemary to your foods as it reduces inflammation

MINDBEND SparkPoints: (25,146)
Fitness Minutes: (38,624)
Posts: 2,226
11/15/12 1:31 P

GLCHURCHGRL - I am a terrible sweet feind too, and what helps me is keeping sweets out of my kitchen. I dont' buy any of them. So when the craving is there, there is no sweets to eat

GLCHURCHILL SparkPoints: (6,854)
Fitness Minutes: (7,248)
Posts: 574
11/13/12 9:15 P

Corgigirl. I understand your dilemma completely. I have severe spinal stenosis and severe OA in my knees. I have had scopes done to my knees a couple of times. I was walking up to 4 miles a day before my last scope and before my back got so back. Now I can't walk very far or stand for very long. I use a walker a lot of the time to walk. It has a seat on it so if I get to hurting to badly I can sit.
I do water aerobics 5 times a week. I don't work so that isn't a problem. But I have an awful hard time with eating. It is as if i can't give up my eating sweets. I eat when I am sad, when I am happy, when I am upset, for any reason. I don't need a reason. Now I am having a hard time getting back into a diet program.
So believe me I do understand what you are going through,

SLIMMERKIWI SparkPoints: (135,516)
Fitness Minutes: (33,020)
Posts: 21,784
11/13/12 3:42 P

I should also have mentioned that the Pilates Instructor was/is also a practicing Physiotherapist! I had the best of both worlds :-)

Good luck,
Kris xx

CORGIGIRL2 Posts: 43
11/13/12 11:19 A

SLIMMERKIWI - I meant to reply right away to your post, but thank you so much. Not only did you give me some really useful information, but you gave me some hope! I think I talk myself out of exercise because "it's not going to help" but you have shown otherwise. Thanks again.

SLIMMERKIWI SparkPoints: (135,516)
Fitness Minutes: (33,020)
Posts: 21,784
11/9/12 5:44 P

Hi CORGIGIRL2 - I sympathize, but can tell you from experience that there ARE some things that you can do to help yourself. I have Arthritis of the spine and hips and scoliosis so pain and stiffness are often my companions. I know the temptation to NOT do things physically because it hurts, but I can also tell you that by doing that, you will only make the pain and stiffness worse.

I suggest that you ask your Dr for a referral to a Physiotherapist - this IS after-all THEIR specialty. They will be able to give you a proper evaluation and check out what muscles are lacking and especially need working on. This made a HUGE difference to me. I was sent to one for rehab. by our Accident Compensation Corporation. They gave me exercises that were suitable for me, and also ensured that I knew how to do them properly. Exercises done incorrectly can do harm, so you really need this.

Initially my exercises were just warm-up ones on a Gym Ball. It was for 5 minutes in the morning and 5 minutes in the afternoon. These helped loosen up the back muscles and and spine. After that they developed a little bit on the exercises - both the type (Gym Ball still) and length. When my skeleton and muscles were loosened enough, they sent me to Pilates class which is taken by a qualified practicing Pilates Instructor. It was a small class. She saw my x-rays, the report and also examined me. As a result she was able to steer me away from the exercises that could do harm, and if these were being done by the others in the class she would give me an alternative, OR an alternative way of doing them. all of this helped immensely;. I will also add that doing this helped in a lot of ways - it increased the length of time I could sit or be on my feet, it improves posture, it improves breathing, and it helps to improve our over-all esteem.

I haven't been to her for 18 months now. I get the bulk of my exercise in now by walking IN my own home. I put my groceries and laundry away one at a time. (o.k. - I LOVE doing laundry LOL!) The beauty of this is that I can sit when tired or pain starts to set in; I don't have to worry about uneven ground or jolting/jarring on my joints/spine. Some days I can even manage a 1/2 hr doing this. You can also walk around when on the phone. This helps to keep mobilization up. I would suggest that you DO get a Gym Ball. Even just sitting on it helps the deep back and abdominal muscles - reducing the ceasing up that happens.

Good luck,
Kris


ARCHIMEDESII SparkPoints: (141,889)
Fitness Minutes: (212,240)
Posts: 20,875
11/8/12 2:31 P

CORGIGIRL2,

Will your doctor let you walk or is walking too much since it is a weight bearing exercise. If you find it difficult to stand for long periods of time, what you might try is chair aerobics. Coach Nicole has a chair routine you could try.

www.sparkpeople.com/resource/videos-detail
.asp?video=38


If you on on YOUTUBE and do a search, you'll find more aerobics workouts you can do while sitting in a chair. that might be a good option for some exercise for you. Some of those workouts can be quite vigorous. You'd work at your own pace. amazon even has DVDs you could buy, but check your library first. Your local library is not only a great place to borrow books, but you can borrow DVDs too.

You could also do upper body strength exercises while sitting in a chair. Work your upper body muscles while your lower body rests. You might also ask your doctor about yoga. Several of the older women in a yoga class I take have arthritis and they do yoga for exercise. that might be an option. And there are yoga DVDs that use a chair for support if you need it to do the poses. But, ask your doctor first.

Those are a couple possible ideas for fitting a bit more exercise into your day.


SIMPLELIFE2 Posts: 707
11/8/12 2:20 P

Here's a pretty good overview: http://www.acefitness.org/fitfacts/fitfact
s_display.aspx?itemid=2593&category=4

This does stand out to me:
"Depending on your current fitness level, you may want to start with as little as two minutes of activity three times a day and work your way up to a single 20-minute session three to five times per week."

Not sure of your life situation, but can you break things up a bit more? Perhaps work of flexibility and range of motion exercises in the morning. Take 5-minute walking breaks at work and a 10-minute walk at lunch and some strength bands after work. That would be much less strain and wouldn't overwhelm you as much as trying to do one long session after work, especially if you are already feeling worn out. I can't imagine what it would be like, but research does show that you will feel better and gain many positive benefits if you can push yourself a bit.

Here's some other resources that may help:
http://www.acefitness.org/pressroom/338/
ace-suggests-top-ten-reasons-why-arthr
itis/
http://www.arthritis.org/exercise-intro.
php



CORGIGIRL2 Posts: 43
11/8/12 1:15 P

Thanks for all of the advice. I have done water aerobics, but the times are not great for someone who works. My doctor has given me the go-ahead to exercise, primarily biking and elliptical, since they are not weight-bearing. Intellectually, I know that exercise is what I need and the more I do, the more I will want/be able to do. I have good intentions during the day, but by the time I get home, I give in to the muscle fatigue. Just hearing positive advice helps - thanks - that is what is so great about Spark!

TIEDYED69PEACE SparkPoints: (6,717)
Fitness Minutes: (2,694)
Posts: 165
11/8/12 12:38 P

I agree with the others. Once your doctor tells you what you can and can't do, start out little. Don't focus on what you can't do but rather what you can. Did you go for a 10 min walk? Well, that's 10 minutes more than you exercised previously. Keep in mind that as you lose weight, your bones will have less stress and muscles will be stronger, and exercise will get easier for you. Maybe check into aquatic exercises at a local YMCA. Not only would you get exercise, but often I have heard from older people and those with arthritis that it actually helps make them feel good too. :)

Don't give up! emoticon

DROPCONE Posts: 1,537
11/8/12 11:57 A

I think you should see a medical professional about how to manage your daily pain. If you are trying to lose weight, most of that effort will be in controlling what you eat anyway.

It's totally unrealistic to beat yourself up for not exercising when you can't function in daily life without pain. It may be that you need physical therapy or steroid shots like someone else mentioned. There are possibly some exercises you can do on your own to manage your pain, but you need to talk to the pros about that!

I am so sorry that you are experiencing this. Best of luck to you!

MLUKEY79 SparkPoints: (2,013)
Fitness Minutes: (73)
Posts: 10
11/8/12 9:00 A

Have you ever tired aquatic exercise routines?? That might less stressful on your body.

ZORBS13 SparkPoints: (103,531)
Fitness Minutes: (103,745)
Posts: 13,211
11/8/12 7:58 A

I have a client with fairly severe arthritis, and she goes to physio, gets cortisone shots, does aquafit, stationary bike, yoga, and strength training with me.

You should get clearance from your doctor for what you can do.

CORGIGIRL2 Posts: 43
11/8/12 7:18 A

I have posted before asking for help, and I feel that some are going to say "she's still having trouble?" My eating is not too bad but because of arthritis (mostly) and general stiffness, any kind of exercise seems overwhelming. Just the thought of going to the store seems too much. At work, I sit at a computer all day and try to get up frequently, but at the end of the day I can hardly get home, much less exercise then. I lie awake early this morning and thought "maybe I'll just give up and accept that this is my lot in life." I don't want to do that but anything else seems unattainable. What have others done who are having similar joint and muscle problems? I know it can be done, I just can't picture myself there. Thanks for listening to an early morning pity party!

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