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Keep mobile – Keeping active helps reduce stiffness in joints.
Increase your muscle tone – Classes such as Tai Chi and Pilates help strengthen your muscles and core stability.
Know your limitations – Spread repetitive or strenuous activities through the day, taking short rests when you need to.
Maintain a healthy weight – Maintaining a body weight within the recommended range will help avoid putting excessive pressure on your joints, and may prevent osteoporosis, which could cause you further problems.
Use the support available – If you have a specific condition, find out about organisations providing specialist information and services such as fact sheets and help lines.
Do not ignore minor injuries – After a sprain, remember the rules of RICE and HARM:
1. Do: Rest, Ice (apply a bag of frozen peas wrapped in a tea towel to the area), Compression (for example, a tubigrip), Elevation.
2. Avoid: Heat, Alcohol, Running (any exercise will exacerbate the swelling), Massage.
Know when to seek help – If you are in severe pain or have had a severe injury or blow to the head, go to the GP or visit your physiotherapist as soon as possible.
Maintain your overall health and well being – by eating a balanced diet, giving up smoking and drinking alcohol (if any) in moderation.
Stay positive! – Taking a positive attitude and trying to avoid stress will help you to manage any pain and be motivated to maintain a healthy lifestyle as far as possible.
(The Chartered Society of Physiotherapy 2006)
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