Increase Attention Span: Tips and Strategies for Better Focus
The length of time you manage to stay focused on an activity or object is considered your attention span.
While short attention spans are typically associated with children, the reality is that many adults struggle with attention deficits too. On average, individuals are thought to hold an attention span of just 14 minutes. Individuals check their phones as often as 150 times a day, which is every six to seven minutes of their waking lives. University students have been found to give in to distractions such as social media or texting a mere five minutes into studying. While it’s not unusual to have your mind wander when you should be concentrating on something else, attention spans are at an all-time low.
Just how low they sink depends on the task at hand. A neighbor complaining about a stranger, for example, may not hold your attention as long as a circle of friends talking about their latest news or a gripping action movie.
There are, however, a few measures that can be taken to help improve diminishing concentration.
Why Do We Lose Attention?
In the same way, it is necessary to seek out food and water, the brain is designed to be on the lookout for new information. And just as the body is satisfied with the primitive rewards of eating and drinking, the mind is rewarded by the dopamine system for information-seeking behavior.
This positive reinforcement of discovering novel information means humans are far better at giving in to distractions than they are at completing tasks. From an evolutionary standpoint, it makes sense: it was more important to realize there was a wild animal nearby than it was to continue with the activity at hand.
Why Are Attention Levels at an All-Time Low?
In today’s fast-paced society, we are overwhelmed with offers of convenience and instant gratification that hinder our ability to stay focused. Constant distractions and the temptation to seek out immediate satisfaction through online shopping or social media constantly bombard us, with attention spans shortening as a result.
Studies of grey matter show that tuning out things that may distract you is also taxing on the brain – it is not a passive process. So not only do you have the challenge of giving enough attention to the task in front of you, but the brain has to extend resources to cancel out the many annoying or tempting distractions around you too.
Chronic stress levels are also soaring, putting us on high alert for threats. Our tendency to seek out new information therefore increases, resulting in loss of focus and decreased attention spans.
Other Causes of Short Attention Spans
A short attention span may sometimes be the result of an underlying physical or mental health condition.
ADHD is a common disorder that is most often recognized in childhood and lasts into adulthood. Those with ADHD typically have difficulty paying attention and controlling their impulses.
Individuals suffering from depression experience persistent feelings of sadness and loss of interest in activities previously enjoyed. Along with these, struggling to concentrate and hold attention is a common symptom of depression.
Attention issues are also amongst the most common symptoms in individuals after sustaining a brain injury, from mild bumps and concussions to traumatic brain injury (TBI).
Children and adults with learning disabilities such as dyslexia may have difficulty paying attention alongside their issues with basic learning skills, such as reading or spelling.
Poor diet, lack of exercise, autism spectrum disorder and head injuries can also impact an individual’s ability to concentrate.
Skills Needed to Increase Attention
The ability to lengthen one’s attention span is often correlated with specific skills. The first is your ability to handle boredom, restlessness and other uncomfortable emotions that give you the urgent need to switch tasks. This is closely connected to the second aspect of longer attention spans- patience. Practicing more patience can help prevent boredom, and allows you to sit with a slower pace or more subtlety without craving a quicker or more elevated experience. The ability to take an interest in anything is the third aspect of a longer attention span. The more interest you can show in particular tasks, the longer it will be able to hold your attention.
Benefits to Improving Attention Span
Many people think of their attention span concerning their work or study performance. In reality, the ability to hold your attention affects many areas of your life, from work/life balance and achieving goals to improving friendships and romantic relationships, as well as having more control over your mental and emotional well-being.
When you increase your attention span, you work more effectively in less time, as well as generally support your memory and problem-solving skills which impact all areas of your life. Holding your attention for longer allows you to stay engaged in interactions with friends or romantic partners, contributing to better relationships. When you increase your attention span, you are also able to dedicate more time to your hobbies, boosting proficiency and feelings of satisfaction. The inability to hold attention has also been correlated with anxiety disorders, where more attentional control may assist in the limiting of certain thoughts that contribute to anxiety, helping you to feel better overall.
Instant Strategies to Increase Attention Span
Drink Water
Drinking enough water is critical for your mind and body. Dehydration can worsen your ability to think, including mild dehydration that you may not notice. Dehydration for as little as two hours can negatively affect your ability to focus, so ensure you are drinking plenty of water throughout the day if you are exploring how to increase your attention span.
Chew Gum
Chewing gum appears to improve attention and performance, increase alertness and lower stress – at least in the short term. Rather than the gum itself, the act of chewing produces “mastication-induced arousal”, sending more oxygen to the brain that wakes us up and ensures we are fully focused on the task at hand.
Stay Actively Engaged
If you are struggling to pay attention during lectures or meetings, stay actively engaged by asking questions or taking notes. This helps you keep your mind on the present activity versus allowing it to drift. Jotting down notes during an enjoyable podcast could also keep you more present than simply listening. Taking notes by hand is more effective at increasing attention span than using a laptop or other device, which can provide additional distractions.
Remove Distractions
Our brains use precious resources to resist distractions when trying to stay focused. If you are working on how to increase your attention span, an easy strategy is to remove any possible distractions that may serve as obstacles between you and your concentration. Smartphones are an obvious distraction and can interfere with concentration simply by being in the room, even if on silent.
Batch Check Notifications
Keeping your phone and laptop notifications on silent or disabling them together allows you to check them on your terms. If possible, try batch-checking your emails, texts or social media notifications in allotted slots. Even if you need many slots in one day, it is likely to beat the on-demand checking we usually do every few minutes and buy you more uninterrupted time to increase your attention span.
Strategies to Increase Attention Span Over Time
Extend Time Between Breaks
Many breaks are good for refreshing your concentration between tasks. But if you are exploring how to increase your attention span, you can work to extend the time taken between breaks to slowly lengthen your focus in one sitting.
Do More of What You Do Best
Most individuals naturally have a few activities that fully absorb their concentration e.g. drawing, putting together a piece of furniture, finishing a crossword or building a puzzle. These instances where you feel productive, focused and “in the zone” are known as flow states. Practicing those tasks wherever you can and naturally staying focused for extended periods helps increase attention span overall. When considering how to increase your attention span, you can try working on one of these tasks for 30 minutes and then switching to the activity that requires your attention. This will help you stay in a flow state as you work.
Seek Out Flow State Activities
If you’re not sure what naturally absorbs your attention, there are a few characteristics of activities that may induce a flow state. One of those is high consequences that pose a physical, mental or social risk (e.g. surfing, karaoke or engaging in sensational or vulnerable topics of conversation). Another is engaging in multiple sensory streams at once (e.g. playing a team sport or a dance class with a partner). Activities characterized by a stimulating environment offering complexity, novelty or unpredictability could also induce a flow state (e.g. an immersive art exhibition or live concert), as could particularly creative exercises that require out-the-box thinking, such as brainstorming or problem-solving. Seek out activities that offer one or more of these characteristics if you are exploring how to increase your attention span and want to spend more time in a flow state.
Practice Active Listening
While listening requires us to be silent, it is not a passive act. Failing to listen properly is often a sign of a short attention span. We can improve our listening skills and therefore our focus by practicing active listening.
Rather than thinking about what you’re going to say next, focus intently on what the speaker is saying. This leads to more pauses as you contemplate your answer and more thoughtful responses. Building your empathy in conversation also helps hone your focus and keep your mind in the present. This involves constantly imagining yourself in the person’s position to better understand how they would be feeling, using phrases such as, “If I were you, I imagine I’d be feeling…” You could also try reflective listening, where you reflect sentiments that are shared with you in your own words. This requires you to listen attentively to ensure you have understood, encouraging the brain to focus a little harder than it normally would.
Get Moving
The benefits of exercise extend to all areas of our wellbeing, including our cognitive function and therefore attention span. Exercise has been shown to help improve attention and focus particularly in those with attention deficits, such as people with ADHD. This could include activities as simple as a brisk 30-minute walk taken four or five times a week.
Build Your Meditation Practice
Mindfulness and meditation are highly regarded as a method to improve mental health and function. If you are considering how to improve your attention span, evidence suggests meditation can increase focus, with continued meditation potentially improving sustained attention over time. Building upon a meditation practice by starting with two minutes each day at a time and leading up to 10 minutes or more can similarly help increase attention span incrementally.
Try Extreme Temperatures
Recent trends are giving more attention to age-old practices such as cold plunges and saunas. Part of increasing attention span has to do with improving one’s ability to stay with unpleasant feelings. Cold exposure is thought to stimulate the vagus nerve, which can help to both increase attention span and combat depression. If you don’t have access to a cold pool or plunge, try running a cold bath – even adding ice to it – and see if you can sit in it for two minutes while taking deep breaths. Increase this length over time.
Saunas can help increase levels of two hormones: norepinephrine, which increases focus and helps increase attention span, and prolactin, which helps repair nerve cell damage and improve brain function. Endorphins in the body get a significant boost as well, due to heat stress induced by the sauna. Beginners should start with 5-10 minutes, while more seasoned sauna goers should aim for 15-20 minutes in one sitting.
Listen to Music with Your Eyes Closed
Music is a stimulus that may help or hinder when it comes to concentration. Ambient music is discussed more here, but music can also be used front and centre as a tool to increase attention span. Try listening to music with your eyes closed, starting with one song and focusing on the lyrics and tune rather than letting your mind wander. Increase to more songs daily over a week or more. This will help to improve the length of time you can give your uninterrupted focus on the task at hand.
Work Hard, Play Hard
Concentration can be thought of as a muscle when considering how to increase attention span. Strengthening it requires full exertion followed by total rest. Too much exertion results in burnout, while too little rest equals inadequate recovery. If you are exploring how to improve your attention span, breaking up your time into periods of complete focus followed by dedicated rest can help: knowing there is an upcoming break can help incentivize you to sustain concentration and resist distractions. If preoccupying thoughts or ideas arise during the work block that you don’t want to forget, try jotting them down in a notebook to address later. Periods of full rest could include a 15-minute nap, gazing out the window or engaging in casual conversation.
An inability to concentrate despite the motivation to complete tasks is a common occurrence in modern life. Recognizing the influence poor concentration has on your day-to-day can determine the effort you need to give to improve your attention span. This is an ongoing practice that can be cumulatively built upon over time, allowing you to accomplish more of what’s important to you and simultaneously feel better and more efficient while doing it.
Food to Help Focus: Unlock the Power of These Brain-Boosting Foods
The ability to focus plays a crucial role in our lives, both day-to-day and long-term. It is critical for taking in new information, learning new things, executing daily tasks and achieving goals. How well we can concentrate can influence our levels of success, and focus levels can, unfortunately, dwindle as we get older.
Several factors can affect concentration, such as brain training, stress management, environmental elements and sleep. What we put on our fork can also have a significant influence on our ability to focus.
If you want to explore different types of food to help focus, here are many nutritional strategies and specific foods that improve memory and concentration.
Nutrition Strategies
Follow a Balanced Diet
Food is fuel for the brain and body, and a diet lacking essential vitamins, minerals, macros and nutrients can hinder your ability to focus. Following a general healthy nutritional plan improves all cognitive processes in the body, including concentration.
When seeking out food to help focus better, try to take in a balance of complex carbohydrates such as brown rice or sweet potatoes, protein sources such as lean, unprocessed meats, eggs or soya, and healthy fats such as avocadoes, nuts and seeds. Aim for an abundance of fruits and vegetables, including a rainbow of different colored ingredients as well as a wealth of leafy greens such as kale and spinach.
It is not only different foods that improve memory and concentration, but water as well; it is crucial to drink plenty of water throughout the day. You can also reduce certain types of food to help focus. Limit your intake of processed foods, refined sugar, empty calories (foods with low nutritional value) and trans fats.
Don’t Skip Breakfast
Studies have found that eating breakfast may help improve attention and short-term memory, with those skipping breakfast not performing as well on academic tests as those who didn’t. In particular, high-fiber whole grains, dairy and fruits tend to garner more positive results as types of food help focus, while high-calorie meals appear to hinder concentration.
Try Smaller Meals More Often
Blood sugar plays an important role in the body as a whole, specifically in concentration. When blood sugar levels are too low, there isn’t adequate energy for brain function, often resulting in poor attention and cognitive function.
Eating smaller meals more frequently helps maintain balanced blood sugar levels that don’t spike or drop too often. Lower GI foods (those that have little effect on the body’s blood sugar, such as leafy greens, high fiber foods and healthy proteins) also help to stabilize blood sugar between meals and avoid sugar crashes.
Specialty Foods
Caffeine
Well-touted for its abilities to provide a mental boost, caffeine is one of the most frequently utilized tools when seeking out food to help focus. It is found in coffee, energy drinks, certain teas, chocolate and some medication, and has been shown to increase alertness, elevate mood and sharpen concentration.
Fatty Fish
Many sources of fish are high in omega-3 fatty acids – key nutrients and major building blocks for the brain. Diets inclusive of fish such as salmon, trout, sardines and low-mercury tuna are linked to improved memory, cognitive function and learning ability, particularly as we age, making them an ideal source of food to help focus.
Blueberries
Blueberries and other deeply colored berries contain plant compounds that offer anti-inflammatory and antioxidant effects. These nutrients serve as helpful food to help focus by protecting the brain against ageing and neurodegenerative diseases. Some of the antioxidants in blueberries specifically have been found to accumulate in the brain, helping to improve the communication between brain cells.
Dark Chocolate
Part of the focusing power behind dark chocolate and cocoa is the caffeine content, boosting their status as foods that improve memory and concentration. But these foods also offer rich supplies of flavonoids and antioxidants. These offer more than the temporary effects of caffeine by enhancing overall health and therefore brain function long-term.
Turmeric
Curcumin is the active ingredient in turmeric. It has been shown to directly enter the brain (skipping the bloodstream) and potentially help new brain cells grow, boost memory and delay age-related mental decline that affects concentration.
Broccoli
This powerhouse food to help focus contains a variety of compounds with powerful anti-inflammatory and antioxidant effects. One of these is vitamin K, which has been linked with better cognitive performance and improved memory.
Walnuts
Coincidentally resembling a brain shape, walnuts are most well-known for their brain-boosting benefits. In addition to the antioxidants, healthy fat, fiber, protein and vitamin E that many nuts contain, walnuts also supply omega-3 fatty acids, recognized for their ability to support the brain’s function, including concentration.
Green Tea
Green tea is another healthy source of caffeine, although it has other beneficial ingredients that make it an ideal food to help focus. L-theanine in particular helps mitigate the anxiety-inducing effects of caffeine, supporting a mind state that is both attentive and relaxed – ideal for concentration. Studies conclude that green tea may improve alertness, memory, performance and focus.
Pumpkin Seeds
Pumpkin seeds contain many micronutrients that support brain function, including copper, iron, magnesium and higher levels of zinc than most other seeds. Magnesium helps reduce mental stress while zinc is vital for enhancing the memory and thinking skills that help us focus.
A Note on Sugar
While the many health pitfalls of excess sugar are accurately documented, it is worth noting that sugar can be considered a useful food to help focus as it is still the brain’s preferred source of fuel. This source, however, is glucose, not refined sugar. The body processes glucose from the sugars and carbohydrates in the diet, and receives a spike in energy levels that bolsters mental alertness. This temporary boost in focus may prove helpful when limited bursts of concentration are required, but the effects are short-lived, and followed by a drop in sugar levels that can result in tiredness and distractibility.
If you need a quick, short boost in your attention, skip refined sugar and try whole fruits, which include the fiber, vitamins and minerals to make them a more wholesome food to help focus.
While many approaches can help enhance mental performance, you can effectively support your brain health and boost your focus, alertness, memory and mood by adopting certain nutritional strategies. You can also include more of these specific foods that improve memory and concentration in your diet as part of a targeted strategy to increase focus.
Nerve Pain Causes: Exploring the Underlying Conditions
Nerve pain is a specific type of pain in the body that results from damage or irritation of nerves. Symptoms and causes can differ widely.
In this article, we will help you understand nerve pain in general and talk about treatment options and the potential causes of nerve pain.
What is nerve pain?
The nervous system is a complex network that fulfills an essential role, regulating the body and transmitting vital information like sensations, feelings, commands, and other signals. Nerves are cable-like bundles of nerve fibers threading through the entire body, acting as highways for these signals.
Nerve pain is a sensation that occurs when one or more of these nerves suffer from damage, irritation, or other disruptions.
The symptoms of nerve damage can manifest in different ways, depending on the affected nerves and the severity of the underlying issues. Neuropathic pain is usually characteristic enough to distinguish it from other sources of pain. It might feel like a tingling, shooting, stabbing, electric, needle-like, or burning sensation. Numbness is a common symptom as well.
The affected area often gets sensitive to touch. One might also experience loss of balance due to nerve damage.
What causes nerve pain?
The underlying causes behind nerve pain can be diverse. It might stem from numerous neurological disorders, poor blood supply, nerve diseases, nerve damage, or the compression or irritation of the nerves.
Neuralgia
Neuralgia refers to a specific type of intense and sharp nerve pain that occurs along the path of a nerve. The condition usually develops due to nerve damage or irritation. Neuralgia has many different types, depending on the underlying causes and the affected nerves.
Trigeminal neuralgia
Trigeminal neuralgia is a chronic pain disorder that occurs due to irritation or compression of the trigeminal nerve. This nerve is responsible for transmitting sensations in the face. The main symptom is sudden, severe, electric shock-like pains that usually occur only on one side of the face.
Treatment for trigeminal neuralgia involves medications to ease the symptoms and, in some cases, surgical procedures to relieve pressure on the trigeminal nerve.
Occipital neuralgia
The occipital nerves run from the upper neck to the scalp. Occipital neuralgia occurs due to the irritation or inflammation of these nerves. The hallmark symptom is recurrent episodes of severe shooting pain in the base of the skull and the back of the head.
Treatment for occipital neuralgia typically includes a combination of pain medications, nerve block injections, physical therapy, and in more severe cases, surgical interventions.
Postherpetic neuralgia
Postherpetic neuralgia is a nerve disorder that develops after getting shingles. The nerve condition persists even after the herpes rashes have healed, and it causes intense and throbbing pain that feels like a burning or stabbing sensation. The pain occurs in the area previously affected by the shingles rashes.
Postherpetic neuralgia treatment involves a combination of medications to manage pain and reduce nerve sensitivity in the area. Full recovery is possible.
Glossopharyngeal neuralgia
Glossopharyngeal neuralgia is a rare neurological condition characterized by recurring episodes of severe, sharp pain in the back of the throat, tongue, ear, and tonsil area. The pain is often triggered by swallowing, speaking, or coughing, and it only lasts for a short period. Glossopharyngeal neuralgia can stem from the irritation or compression of the glossopharyngeal nerve.
Treatment options include surgical interventions, medications for pain management, antidepressants, and antiseizure drugs.
Radiculopathy
Radiculopathy is a condition that involves damage to the nerve roots due to a pinched nerve. It's usually a result of disk problems, degenerative issues, spinal stenosis, or physical trauma.
Cervical radiculopathy
Cervical radiculopathy occurs in the neck area of the spine. The nerves branching from the spinal cord get pinched by a herniated disk, bone deformities, or the swelling of tissues around the spine. The condition causes nerve pain, tingling, and muscle weakness that might radiate into the neck, the shoulders, and the arms or hands.
Cervical radiculopathy might heal with rest alone. Pain medications and physical therapy can speed up the healing process. In severe cases, doctors might turn to surgical methods.
Lumbar radiculopathy
Lumbar radiculopathy affects the lower back area of the spine. A misaligned or herniated disk, swollen muscles, or bone deformities might lead to a pinched nerve in the lower back, causing pain, numbness, tingling, and muscle weakness in the back, buttocks, and legs. In rare cases, symptoms might include difficulty controlling bladder and bowel movements.
Treatment might involve physical therapy, pain medications, epidural steroid injections, and surgery.
Sciatica
The sciatic nerve stems from the lower back and runs through the buttocks and the legs. Sciatica occurs when this nerve gets irritated, compressed, or in other ways, damaged. Herniated disks, bone spurs, spinal stenosis, and injuries can all lead to sciatica. Symptoms include numbness, loss of feeling, tingling sensation, and nerve pain in the lower back, buttocks, or legs. Sciatica usually affects only one side of the body.
The focus of treatment is usually relieving the pressure on the affected nerve by treating the underlying issue. Physical therapy, various pain management methods, and rest can make healing faster and more comfortable.
Neuropathy
Neuropathy is an umbrella term encompassing various disorders and dysfunctions of the nerves. The word itself means nerve damage or nerve dysfunction.
Since neuropathy is such a wide area, we have devoted an entire article to this topic alone. If you'd like to read more about different types of neuropathy, conditions categorized as neuropathies, symptoms, and treatment methods, read our neuropathy guide.
Other nerve issues
Nerve pain might stem from numerous other nerve disorders, problems, and diseases. All of these conditions hinder the nerves in some way, either by causing nerve damage, constricting the nerves themselves, restricting blood flow, or disrupting the transmission of various nerve signals.
- Complex Regional Pain Syndrome (CRPS)
- Phantom Limb Pain
- Central Pain Syndrome
- Diabetic Neuropathy
- Carpal Tunnel Syndrome
- Tarsal Tunnel Syndrome
- Meralgia Paresthetica
- Brachial Plexus Injury
- Morton's Neuroma
- Vitamin B12 deficiency
Treating nerve pain
When treating nerve pain, doctors will focus on fixing the underlying issue first and foremost. The methods for that might vary, depending on the cause.
Nerve compression
Nerve pain most commonly stems from the compression or irritation of the nerves or nerve roots.
Treatment options for these issues include the following:
- Physical therapy and stretches
- Activity modifications and using ergonomic equipment
- Surgery
Trauma and Injuries
Physical trauma might damage the nerves or the structures around them, causing a misaligned bone or joint to press on the nerve and lead to nerve pain.
Doctors might recommend the following treatment methods:
- Painkillers
- Nerve blocks
- Surgical interventions
Inflammation and autoimmune disorders
Certain inflammatory or autoimmune diseases might lead to symptoms like nerve pain and nerve dysfunction. This might happen due to an inflamed nerve or swollen tissues irritating it.
Possible treatment options for inflammation-related nerve pain might be:
- NSAIDs
- Immunosuppressants
- Cold therapy
Infections
Viral, bacterial, or fungal infections might cause nerve issues by attacking the nerve or the tissues around it. In some cases, like postherpetic neuralgia, the nerve dysfunction might be the aftermath of an infection.
Infections need to be treated as soon as possible.
- Antiviral medications
- Antibiotics
- Nerve blocks
Tumors and growths
Cancerous or non-cancerous tumors and other growths like cysts or bone spurs might cause constriction in the nerve canals or press on the nerves. This can lead to nerve pain, tingling, numbness, and other symptoms.
If the growth is causing irritation or putting pressure on a nerve or nerve root, it should be addressed even if it appears harmless otherwise.
- Surgical intervention
- Radiation therapy
- Chemotherapy
Metabolic and nutritional causes
Nerve damage or nerve pain might result from nutritional deficiencies or an underlying metabolic issue, like diabetes.
In these cases, fixing the nutritional deficiency or proper management of the metabolic condition might provide relief for the nerve pain as well.
- Controlling blood sugar levels
- Addressing nutritional deficiencies with supplements
- Lifestyle or diet modifications
Nerve pain relief
Pain management is a vital part of the treatment process. Finding the right methods to relieve your symptoms can make the healing process more comfortable and aid in managing chronic conditions daily.
When it comes to nerve pain management, you have various options.
- Traditional painkillers
- Temperature therapy
- Drug-free pain patches
- Acupuncture
- Topical analgesics
- TENS
- Meditation
Nerve pain can be different for everyone, and some treatment methods work better than others on an individual basis. If you have long-standing nerve pain, you might want to try more than one form of pain management. But keep in mind to always consult with your healthcare professional, before trying a new pain management method, because some of them might interfere with others.
What’s Causing My Shoulder Pain?
A shoulder pain is one of the most common pains in a human body as among all the joints in the body, the shoulder has the widest range of motion. A group of four muscles and their tendons make up the rotator cuff, which gives the shoulder its broad mobility. While this ball-and-socket joint makes movement easy, it also lacks stability. Thus, there are often issues that result in rotator cuff injury, such as swelling, damage or bone changes, with shoulder pain being a likely result.
Here are a number of potential causes of shoulder pain.
Common Causes of Shoulder Pain
Dislocation: The top of the arm may pop out of the socket if the shoulder is pulled back too hard or rotates too far, leading to shoulder pain, weakness, and potential swelling, numbness and bruising in the shoulder.
Separation
Where the collarbone and shoulder blade meet is known as the acromioclavicular (AC) joint. The ligaments holding this joint together can be torn apart by a hard blow, resulting in shoulder pain. A bump on top of the shoulder may appear if the collarbone is pushed out of place.
Fracture
The most common fractures and bone breaks occur in the collarbone and upper arm bone, causing intense pain and possible bruising around the shoulder. The shoulder may sag if the collarbone is broken, and the arm may not be able to lift. Scapula (shoulder bone) breaks are less frequent.
Cartilage Tear
Cartilage lines the rim of the shoulder joint, and this can be injured through repetitive motion, or anytime the shoulder absorbs a lot of force. It may induce shoulder pain when you reach overhead and the shoulder may seem weak, or like it is catching or locking.
Rotator Cuff Tear
Injury, overuse or degenerative changes may result in the splitting or tearing of the rotator cuff tendons. This may be partial or completely separate the tendon from bone. If you have a rotator cuff injury, you may experience more shoulder pain at night or when you attempt to lift things.
Frozen Shoulder
Also known as adhesive capsulitis, this refers to stiffness and pain in the shoulder joint that begins slowly and gets worse. Joint movement is limited due to the build-up of abnormal tissue bands, often the result of having to keep a shoulder still for long periods of time, such as in an arm break. Symptoms may improve over the course of a few years.
Impingement
The tendons of the rotator cuff may get pinched under the bones of the shoulder when the arm is lifted away from the body. In this type of rotator cuff injury, swelling and shoulder pain may occur, possibly leading to tendinitis or bursitis in the shoulder.
Bursitis
Bursae are small, fluid-filled sacs located in joints around the body, including the shoulder. These may become swollen, irritated or inflamed through repetitive motion, causing bursitis in the shoulder. Shoulder pain in this instance will be most noticeable when the shoulder moves.
Other Causes of Shoulder Pain
Arthritis: Pain in the shoulder may arise from osteoarthritis – wear and tear on the joints – or rheumatoid arthritis – an inflammatory joint condition. This type of shoulder pain may develop slowly from middle age onwards and worsen with time.
Tendinitis
Most tendinitis is a result of inflammation in the tendon. Tendinitis of the shoulder may be acute, as a result of repetitive motion such as in sport, or chronic, as a result of degenerative diseases or age-related wear and tear.
Bone Spurs
Also known as osteophytes, small, smooth pieces of bone may rub against the rotator cuff, affecting movement. These may lead to tendinitis or a rotator cuff injury such as a tear.
Brachial Plexus Injury
The network of nerves that sends signals from the spinal cord to the shoulder, arm and hand is known as the brachial plexus. Injury occurs when these nerves are stretched, compressed, or – more seriously – torn away from the spinal cord, inducing shoulder pain. Minor brachial plexus injuries are common in contact sports, known as stingers or burners.
Referred Pain
An issue elsewhere in the body, such as the neck, may cause referred or radiating pain in the shoulder. Neck issues in this instance will likely be coupled with a tingling sensation in the hand or arm. In rarer instances, pain may be referred from organs such as the gallbladder or liver.
Heart Attack
Shoulder pain along with labored breathing or a tight chest may be a symptom of a heart attack and requires emergency medical attention. Many shoulder injuries may simply improve with rest and medicine. In some instances, however, surgery may be required. Regardless of the course of action or severity, most treatment plans will include exercises to help strengthen and stretch the joint, and improve the range of motion.
Shoulder joint pains – Causes, diagnosis, and treatments
Shoulder joint pain is an uncomfortable condition that could affect people of all ages and backgrounds. It might hinder your everyday life, and in severe cases, it might even reduce your range of motion.
Understanding the causes of shoulder pain can help you discover treatment options and relieve your symptoms. So, in this article, we will learn about conditions that might cause shoulder joint pain and look at possible treatment methods.
Understanding the shoulder joints and their functions
Our shoulders connect three bones: the humerus (upper arm bone), the scapula (shoulder blade), and the clavicle (collarbone). Contrary to popular belief, there are not one but two joints in the shoulder area, the glenohumeral and the acromioclavicular joints.
These two joints together improve the range of motion in the upper body and make it possible to move our arms.
When the joints are damaged or affected by some disease, they might become inflamed, painful, swollen, and stiff. This is not only a painful experience but might also reduce our mobility.
Shoulder joint pain causes
When treating pain in the shoulder joints, it's crucial to identify the underlying cause, as each condition might call for its own treatment method. While some issues will heal simply with rest, others might become chronic diseases that require constant medication.
Below, we will look at some conditions commonly associated with shoulder joint pains.
Rotator cuff injury
The rotator cuff consists of muscles and tendons around the shoulder joints, supporting the joints and bones and helping to keep them firmly in place.
When the rotator cuff suffers an injury, either as a result of trauma or overuse, it might cause pain in the joint area. Depending on the severity of the damage, rotator cuff injury might heal on its own, need medical treatment, or in some cases, even surgery might be required.
Frozen shoulder
Frozen shoulder, also known as adhesive capsulitis, is a medical condition when the connective tissues around the shoulder joint become tight and stiff.
The condition develops over a period of time, getting worse slowly. Severe cases of frozen shoulders might render the shoulders immobile completely. Physical therapy can speed up the otherwise long healing process, and in some cases, surgery might be necessary.
Arthritis
Arthritis is an umbrella term for diseases that cause joint pain and inflammation.
Some forms of arthritis might affect the shoulder joints. Osteoarthritis and rheumatoid arthritis are the most common forms of the disease. Both of them are incurable chronic conditions and require ongoing treatment to alleviate the symptoms.
Shoulder impingement syndrome
Shoulder impingement syndrome is a common source of shoulder pain with a telltale name. The condition occurs when the tissues of the rotator cuff get caught by, rub against, or impinge on the shoulder blade. This irritates the tissues and leads to shoulder pain.
Causes of shoulder impingement might include the swelling of tissues, bone deformities, or bone spurs.
Bursitis
Bursitis is the inflammation of the bursae, the small, fluid-filled cushioning on the joint. It might affect any of our joints, including the shoulders. Symptoms include reduced mobility and shoulder pain that gets worse with movement.
Bursitis might heal with rest alone, but NSAIDs, painkillers, and ice packs can make the healing process more comfortable.
Shoulder tendonitis
Tendons are thick tissues that attach the bones and muscles together. Tendonitis is the inflammation of these tissues. It might occur in any of the joints but shoulder joints are especially prone to tendonitis because of repetitive movements and possible overuse.
When dealing with tendonitis, it might be advisable to change movement patterns to avoid joint stress and let the tendons rest.
Poor posture
Poor posture is a common problem among our population and may lead to uncomfortable medical issues. Shoulder pain is one of these.
When you're hunching, the bones and joints in your shoulder are not in their natural position.
This might cause uneven distribution of force and the rubbing or pinching of tissues on bones.
Improving your posture might reduce stress on the joints and alleviate shoulder or back pains.
Diagnosing shoulder joint pains
When diagnosing shoulder joint pains, doctors might use a combination of physical examination and imaging tests, such as X-ray or MRI scans. They might observe the areas around the joint for tenderness and swelling, and assess the range of motion and stability of the joint.
In some cases, doctors might also apply a targeted numbing injection to pinpoint the precise source of the pain.
Shoulder pain treatment options
Once doctors diagnose the source of your shoulder pain, they will determine the best course of treatment. Below, we'll look at possible treatment options for shoulder joint pain.
Painkillers
Many conditions that cause shoulder pain will heal over time with rest. But the pain can still make our life harder, even in those cases.
Traditional drugs like NSAIDs can relieve pain, reduce inflammation, and make the healing process more comfortable. But they may also have some side effects.
Shoulder pain could also come from an irreversible chronic disease, or sometimes the healing process could take years. Proper pain management is especially important in these cases.
Physical therapy
Physical therapy is a common solution for people with shoulder pains.
A physical therapist can teach stretching and mobilizing exercises that can alleviate pain, increase range of motion, and could even hasten recovery.
When dealing with joint pain, it's crucial to find the right balance between resting the joint and staying active. Low-impact exercises and gentle stretches can help you achieve that.
Improving your posture, using ergonomic equipment, and avoiding repetitive movements could not only help you relieve your existing shoulder pains but might also lower the risks of future issues.
Alternative remedies
In addition to traditional medical treatments, alternative and natural remedies can offer additional pain relief.
Heat and cold therapy are both proven ways to alleviate pain. They can help ease shoulder pain, reduce joint stiffness, and relax the muscles.
Natural or herbal-based remedies - like capsaicin and menthol - might also be used for pain relief. They might not be as effective as painkillers, but they usually have fewer side effects.
Another option worth considering might be drug-free pain patches, like our Freedom patch. Using innovative vibrotactile technology, it can reduce shoulder pain without side effects, and it doesn't interfere with traditional painkillers.
The Complete Guide to Managing Sciatica Pain
Sciatica means nerve pain or dysfunction in the legs, originating from the sciatic nerve.
It is a common condition experienced by almost half of the population at some point in their lives. Understanding the symptoms, underlying causes, and available treatment options can bring you closer to finding relief for your pain.
What is sciatica?
The sciatic nerve extends throughout the entire length of our legs, starting from the lower back. Its primary function is to control movement and transmit sensations in certain leg muscles. When the sciatic nerve suffers from irritation, compression, or impingement, it might cause pain or nerve dysfunction. This condition is called sciatica.
While sometimes referred to as one, sciatica is not a disease. It's only a symptom of some other underlying issue. Technically, the term 'sciatica' describes nerve pain, tingling, and numbness that stems from the sciatic nerve.
Sciatica symptoms
The symptoms of sciatica are unique because they typically affect only one side of the body.
The hallmark symptom of sciatica is pain that radiates from the lower back, through the buttocks, and often, down the entire leg. This pain might feel like a series of electric shocks or a burning sensation.
Other common symptoms might include:
- Sharp or shooting pain along the leg
- Tingling or numbness of the muscles
- Muscle weakness
- Difficulty in moving the leg or foot
- Worsening pain when raising the legs upwards when lying on your back
- Difficulty controlling bladder or bowel movements
The intensity of these symptoms may vary from case to case.
Sciatica causes
Since sciatica is not a standalone disease but rather a symptom, there is always an underlying cause.
Often, it stems from pressure, irritation, or damage to the sciatic nerve.
Damage or deformation to the spinal disks can compress these nerves, leading to nerve pain and loss of function. Degenerative disk diseases and herniated or slipped disks can often lead to sciatica.
Spinal stenosis and foraminal stenosis are both conditions that constrict the available space around the nerves, potentially leading to the compression of the sciatic nerve.
Structural abnormalities can also contribute to sciatica. Spondylolisthesis, for example, occurs when a vertebra slips out of its normal position and might exert pressure on the nerves. Osteoarthritis, a degenerative joint disease, can lead to the formation of bone spurs that impinge on the sciatic nerve.
Conditions such as conus medullaris syndrome, involving damage or compression of the lower spinal cord, and cauda equina syndrome, characterized by compression of nerve roots at the lower end of the spinal cord, can also result in sciatic nerve impingement.
Additionally, tumors, cysts, and other growths might also cause sciatica.
Risk factors for sciatica
Some conditions and lifestyle factors might increase your risk of developing sciatica. Some common risk factors include:
- Pregnancy
- Injury
- Age-related wear and tear
- Poor posture or weak core muscles
- Type 2 diabetes
- Smoking
- Obesity
Diagnosing sciatica
Since sciatica is merely a symptom, it is crucial to pinpoint and address the root cause. So, your healthcare provider will prioritize identifying the underlying issue while, at the same time, providing relief for the associated symptoms as well.
During diagnosis, doctors will assess your medical history and perform a physical examination, evaluating the range of motion, pain symptoms, muscle strength, and reflexes.
Imaging tests, such as X-rays and MRI or CT scans, can help identify the source of the sciatic nerve dysfunction and rule out other conditions.
Sciatica can be categorized into two different types. True sciatica is when a condition directly affects the sciatic nerve. And sciatica-like conditions are ones that might feel like sciatica, but they don't actually involve irritation, compression, or other impingement of the sciatic nerve itself. While the symptoms are usually the same, distinguishing between the two types is essential for accurate diagnosis and determining the appropriate course of treatment.
Sciatica treatments
The treatment approach for sciatica depends on the severity of symptoms and the underlying cause.
Doctors will try to fix the source of dysfunction whenever possible. Depending on the underlying cause of sciatica, this might mean resting, physical therapy, a course of medications, or in some cases, surgery.
However, it's not always possible to eliminate the cause of sciatica. When you have chronic sciatica, treating the symptoms becomes crucial to restore your quality of life and range of movement. Even in cases where sciatica is only temporary, treating the symptoms can make the recovery process more comfortable.
A vital part of this treatment process is restoring the range of motion and muscle function. Depending on the severity of sciatica, this might be achieved with certain medications, gentle physical activity, like stretches and special exercises, or in some cases, assistive devices.
Sciatica most often causes nerve pain in the lower back, the buttocks, or the legs. Pain management methods, like painkillers, steroid injections, natural remedies, and alternative therapies, can ease these symptoms. If you'd like to learn more about your available pain relief options, make sure to read our article on sciatica pain relief as well!
Managing Sacroiliac Joint Pain: Effective Treatment Options
Sacroiliac joint pain is one of the lesser-known joint conditions. This doesn't make it any less painful or hindering, but it might be harder to recognize when you have it, which is why it's so important to understand the condition.
In this article, we will talk about the sacroiliac joint, its function, potential causes of pain in the area, and your treatment options. Stay with us if you'd like to learn more about sacroiliac joint pain and find the best pain relief options.
Understanding the sacroiliac joint
When it comes to joints, the ones that first come to mind are the knees, shoulders, elbows, and probably the wrists. The sacroiliac joint - often referred to as the SI joint or SIJ - is less apparent than those.
We can find it in the pelvis, connecting the sacrum and the ilia. Its function is vital, as it bears the weight of the entire upper body, transfers torque and acts as a shock absorber for the spine.
Sacroiliac joint dysfunction is often confused with other lower back conditions. The pain might appear in the lower back and the buttocks and radiate to the legs, groin, or hips. So, sometimes it might be hard to pinpoint the source of the pain.
What causes sacroiliac joint pain?
Sacroiliac joint pain can stem from many different conditions. We will take a look at the most common ones.
Injury or trauma
The SI joint has a shock-absorbing function, but it has its limits. The force of a fall or an accident could cause damage to the joint, which might lead to acute or chronic pains.
Arthritis
Arthritis is a term that encompasses many different joint conditions. Some of these could affect the sacral joints as well.
Osteoarthritis, a wear-and-tear disease, might sometimes appear in the SI joints. Systemic inflammatory arthritides like rheumatoid arthritis could also cause sacrum pain. Ankylosing spondylitis is a form of arthritis that causes inflammation in the spinal joints, and can affect the sacral area as well.
Pregnancy
During pregnancy and delivery, the sacroiliac joint is subject to extreme stress. Its weight-bearing function becomes even more important, the changes in movement may put more stress on the joints, and the joint has to loosen and stretch to give space during delivery. These may lead to sacral pain.
Infection
In some cases, local or systemic infections might affect the sacroiliac joint. When this occurs, we might experience other symptoms, like fever, besides the joint pain.
Inflammatory conditions
SIJ pain might also result from some inflammatory diseases or autoimmune conditions. Lupus, for example, is one of the autoimmune diseases that attacks the joints as well. These systemic conditions usually come with a plethora of other symptoms.
Diagnosing sacroiliac joint dysfunction
Diagnosing SI joint dysfunction might be challenging, as its symptoms are similar to other lower back conditions.
Doctors usually perform multiple tests, like orthopedic provocations and X-ray or MRI imaging, to pinpoint the cause of pain. One surefire way to diagnose sacroiliac joint pain is to inject numbing agent directly into the joint. If the pain goes away, that indicates that the cause lies within the joint.
Treatment options for sacroiliac joint pain
The course of treatment for SI pain depends on the underlying cause. Different conditions might call for different treatment methods.
Medications for SI joint dysfunction
OTC or prescription painkillers can provide reliable pain relief.
Sacroiliac dysfunction might also cause muscle spasms which could be treated with muscle-relaxing drugs.
If you are dealing with an autoimmune condition, doctors might recommend DMARDs or immunosuppressants.
In some cases, doctors might use corticosteroid injections to alleviate pain, inflammation, and joint stiffness. The effect of these injections usually lasts for an extended period of time.
Physical therapy
Certain exercises for SI joint pain can help manage your symptoms. Physical therapists can teach you the right exercises for your condition. Gentle stretches might reduce pain and improve mobility. And strengthening the muscles around the painful area can help stabilize the joint and reduce stress.
When dealing with SI joint pain, it's crucial to keep a proper posture, as this will help distribute weight more evenly and reduce the load on the painful joint. So, improving your posture could be another way to relieve sacroiliac joint pain.
You might also consider changing your routine movements and investing in an ergonomic office chair and a mattress. These can reduce stress on the SI joint during everyday activities.
Alternative remedies for sacroiliac joint dysfunction
Some alternative pain relief methods can effectively supplement your pain management routine.
Allowing the painful joints to rest and avoiding further stress is always advisable when dealing with joint pains.
Heat and cold therapy is a science-backed and effective method that might help ease lesser pains, and it doesn't interfere with traditional drugs.
Some herbal remedies might also reduce pain and inflammation. Capsaicin and menthol for example.
You can also use drug-free pain patches, like our Freedom patch, in addition to or in place of standard painkillers. Our innovative vibrotactile technology brings pain relief without the side effects of drugs.
Neck Pain Symptoms & Causes
The neck is a hardworking part of the body, made up of vertebrae that extend from the upper torso to the skull. Cervical discs absorb shock between these bones. The vertebrae, muscles and ligaments at the top of the spine support the head together, which weighs 11 pounds on average – the weight of a bowling ball.
The neck is also known as the cervical spine, and neck pain – or cervicalgia as it is sometimes called – refers to pain in or around the spine beneath the head.
As a common symptom of multiple injuries and medical conditions, neck pain usually isn’t serious and improves with simple treatment strategies. However, pain that continues for a number of months could indicate an underlying medical condition. In some incidences, early intervention may be required for best results.
Symptoms of Neck Pain
Individuals may experience axial neck pain, referring to pain felt mostly in the neck, or radicular neck pain, where pain shoots to other areas of the body, such as the shoulders or arms. Pain may be acute, resolving in under six weeks, or chronic, where symptoms extend beyond three months.
Symptoms of neck pain may include:
- Neck stiffness that may cause a decreased range of motion
- Sharp pain that is localized to one area
- Pain while moving
- Radiating pain or burning sensations, or numbness, possibly signifying a compressed or pinched nerve
- Neck pain that produces a headache, also referred to as a cervicogenic headache; a combination of neck and head pain may also be symptoms of a migraine headache
Neck Pain Causes
There are a variety of causes for neck pain or stiffness:
Muscle Strain and Tension
This type of pain is typically the result of activities such as:
- Being sedentary for too long
- Having your computer monitor positioned too low or too high
- Quick movement during exercise
- Sleeping in a position that aggravates your neck
Injury
Falls, sporting mishaps and car accidents often force the muscles and ligaments of the neck to move outside a healthy range of motion, causing injury. A sudden jerking of the head, referred to as whiplash, is one of the neck pain causes most common as a result of injury. Fractures in the neck bones – or cervical vertebrae – are very serious as they may cause damage to the spinal cord.
Other Causes
Neck pain causes may also include heart attacks, presenting alongside other symptoms such as sweating, shortness of breath, pain in the arm or jaw, nausea or vomiting. This requires urgent medical attention.
A layer of thin tissue surrounds the brain and spinal cord. Inflammation of this tissue is known as meningitis, a life threatening condition that may result in neck stiffness. Other symptoms such as headache, nausea, vomiting and light sensitivity are likely to be present as well.
Degenerative diseases such as osteoporosis, osteoarthritis, spinal stenosis and spondylosis (known as arthritis of the neck) may all be potential neck pain causes. Other conditions such as rheumatoid arthritis (inflammation of the joints) and fibromyalgia may also result in ongoing neck stiffness or neck pain.
On rare occasions, neck pain or neck stiffness may be the result of infections, abscesses, tumors, cancer of the spine or congenital abnormalities.
Neck Pain Red Flags
In certain incidences, neck pain is serious, where there may be an underlying disease or infection, or the health of the spinal cord or a nerve root may be at risk. Red flags may include pain or tingling that radiates into the arms or legs, issues with balance and coordination, or fevers and chills. These symptoms require immediate treatment by a medical professional, as does severe neck pain as a result of traumatic injury, such as a serious fall or car crash.
Paying close attention to symptoms of your neck pain can help you choose the right course of action. While simple behaviors such as poor posture or uncomfortable sleep positions are more common causes of neck pain, medical attention should be immediately sought out for pain that is severe, that continues beyond a week, or is accompanied by other symptoms.
Potential Causes of Muscle Pain
Muscle pain, also known as myalgia or myofascial pain syndrome (MPS), is the result of inflammation in the body’s soft tissues. Muscle pain can be brought on by a broad number of issues, injuries or conditions, and experienced as a random sharp pain or a steady, deep ache. Individuals may have localized pain in a specific area, or pain may be felt systemically all over the body. Soreness in the muscles may be short-term or chronic.
Here are a number of potential causes of muscle pain:
Strains, Overexertion & Injuries
These are the most common causes of muscle pain. In these instances, soreness in muscles is typically limited to a few muscles or a small area of the body.
Strains happen when tendons are stretched beyond their normal capacity, such as during a fall or a sudden twisting motion, and induce pain that may last a few days or longer. Overexertion, where the body is pushed too hard, such as long periods of standing or a heavy gym session, may cause soreness in the muscles for a day or two. Injuries or hard blows may induce bruising, swelling and muscle pain. Other types of injuries resulting in muscle pain include abdominal or back strains, broken bones, overuse through repetitive motion and tendinitis.
Stress & Tension
Psychological or physical stress may take its toll on the body in the form of myalgia. This muscle pain is caused because the body tenses in response to stress as a protective measure against potential injury. Longer lasting or chronic stress can create a continuous state of muscle tension, often inducing soreness in the muscles. This type of pain is typically felt most in the shoulders, neck and jaw.
Poor Posture Can Cause Muscle Pain
Standing, sitting or exercising with poor posture can strain certain muscles, inducing muscle pain. This soreness in the muscles is often felt most in the upper and lower back.
Infection
Myalgia that is experienced throughout the whole body is most often caused by an infection, such as the flu. Other infections include pneumonia, malaria, polio, Lyme’s disease or other bacterial or viral infections. Soreness in muscles may be accompanied by other symptoms such as nausea, fever and swollen lymph nodes.
Medication
Muscle pain may also be a side effect of certain medicines, treatments or drugs. These could include statins, ACE inhibitors, chemotherapy, radiation therapy or cocaine. In some cases, this is because muscle pain receptors are activated, or inflammation around the cells of the muscles is induced.
Dehydration
Not drinking enough water in general can result in muscle pain or cramping. Dehydration post-exercise can also increase soreness in muscles.
Lack of Sleep
Poor sleep robs the body of important recuperation it needs to function optimally. Lack of sleep can therefore lead to the body feeling run down, where myalgia is often experienced.
Nutritional Deficiencies
Muscle pain or aches may be the result of nutritional deficiencies in the diet. Lack of vitamin D is known to cause muscle pain, and anemia may result in cramping and soreness in the muscles.
Autoimmune Diseases
The body’s immune system may mistakenly perceive threats in the body and attack healthy cells; this is known as autoimmune disease. Many of these conditions, such as multiple sclerosis, lupus and polymyositis, may induce muscle pain.
Neuromuscular Disorders
These type of disorders, such as muscular dystrophy or amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease), specifically affect muscles and the accompanying nerves that control them, often causing muscle pain and weakness. Many incidences of muscle pain are not serious and a straight forward treatment plan is usually successful. However, you should seek medical assistance when soreness in the muscles is accompanied by chest pain, fever, bladder control issues, muscle weakness, pain that is new or gets worse, or numbing/tingling in the limbs.
Looking for Knee Pain Relief?
The knee joint consists of bone, cartilage, ligaments and fluid, and it moves with the help of supporting muscles and tendons. When any of these structures are damaged, you are likely to experience knee pain or dysfunction in the knee. This type of pain is typically the result of injuries, overuse and arthritis, and the likelihood of knee issues increases as we age due to degeneration of the knee joint. Here are a number of different knee pain relief strategies for you to try if you are seeking treatment for knee pain.
Resting to Prevent Knee Pain
The first step in treatment for knee pain – and in most joint, muscle or bone injuries – is to rest. Taking a break from your normal activities lessens the strain on your knee, helps prevent further damage and helps provide knee pain relief.
Ice & Heat
Applying ice for under 20 minutes at a time lessens pain and inflammation in the affected area. Heat packs or hot water bottles may help provide knee pain relief temporarily.
Medication
Over-the-counter medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) are typically recommended to provide knee pain relief. A doctor may prescribe you stronger medication as treatment for knee pain if an underlying condition like rheumatoid arthritis or gout is responsible. Creams containing a numbing agent may help reduce pain when rubbed onto the affected area and offer a simple form of knee pain home treatment.
Supplementation
Certain dietary supplements offer health benefits to the knee when taken consistently. Glucosamine, chondroitin and type I and II collagen are all known to support joint, muscle and bone health and may therefore help with knee pain relief over time.
Physical Therapy & Exercise
In addition to knee pain home treatments, a physical therapist can help manipulate the tissue around painful areas, as well as recommend exercises to help support the knee joint. Certain exercises may be needed to correct unhealthy movement patterns during sport or activities, while strengthening exercises may be prescribed to those with arthritic knee pain. Even if such exercises induce pain, they do not make arthritis worse; over time, they will help to maintain healthy cartilage and provide knee pain relief long-term.
Supportive Devices
Certain supportive devices can be used as a form of knee pain relief. Compression bandages help prevent fluid build-up and maintain knee alignment. Knee braces provide external stability to the knee joint, helping to reduce pain and strengthen the knee muscles. Arch support placed into footwear can help shift pressure away from the painful side of the knee.
Injections
Injecting medications or other substances directly into the joint can help provide knee pain relief. These could include corticosteroids to reduce pain symptoms, platelet-rich plasma (PRP) that can help lower inflammation and promote healing, or hyaluronic acid – a thick fluid that may help to lubricate joints, improve mobility and ease pain.
Surgery
In some cases, surgery may be required to provide knee pain relief. It is not typically necessary to have the operation immediately. Arthroscopic surgery may be used to remove loose cartilage or repair damaged cartilage, as well as to reconstruct torn ligaments. An osteotomy involves removing bone from the thighbone or shinbone to align the knee and help relieve arthritis pain. This surgery may also help to provide knee pain relief while delaying or avoiding total knee replacement surgery. A partial knee replacement is minimally invasive, where the most damaged parts of the knee are replaced with metal and plastic. A total knee replacement requires damaged bone and cartilage to be cut away from the kneecap, thighbone and shinbone and replaced with an artificial joint made from metal, plastic and polymers. Knee pain home treatments and physical therapy are usually effective enough to provide knee pain relief. However, further treatments and surgery may be considered for more serious issues. Don’t ignore or push through pain, and seek urgent care if you experience significant swelling, an inability to fully extend or flex the knee, feelings of instability in the knee joint, a fever in addition to knee swelling and pain, or an injury that induces instant pain.