How To Move Without Pain

Muscle Pain

Why do my Feet and Ankles Hurt?

Foot and ankle pain can be a minor short-term nuisance to a long-term chronic issue.  The foot and ankle are a complex set of joints, that are made up of several bones, ligaments, and tendons that tolerate the full weight of the body while moving through motions and balance to control walking, running, stairs, hills, and any time we are standing on our feet.

Common symptoms of foot or ankle injuries include swelling, tenderness, stiffness, or bruising in the affected area, as well as difficulty standing or walking.
Understanding the different structures of the ankle, possible causes of injury, and ways to manage the pain is key to knowing what you can do, when you need medical help or different shoes or treatment.

Why do my Feet and Ankles Hurt? Read More »

walking for health outside wearing sneakers

Benefits of 30minutes of Walking

Walking has many benefits to your joints, muscles, heart length, and overall maintenance of your function. Walking for exercises is one of the best activities we can do to help ourselves stay strong and mobile. Proper technique is important to maintain proper technique, posture, and joint health. When the joints feel good and your muscles feel strong you will continue to walk for exercise. According to the CDC, walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. If you can’t manage 30 minutes a day, remember ‘even a little is good, but more is better’, so break it up into 3 10minute walks.

Benefits of 30minutes of Walking Read More »

Tips to alleviate everyday joint pains

Our joints bear the burden of supporting and moving our body weight as we move, lift, and are active. It may be inevitable that as we age, play in the backyard, complete yard work, or any repetitive activity that our joints can become painful or irritated over time. But what does that mean? 

Years of everyday use can stress the cartilage and tissue that protect the joints, leading to potential osteoarthritis or other bony inflammatory processes that make our joints and movement painful. 

Learning ways to manage your joint pain so you can reduce the pain struggle and activity limitations will help reduce frustration and feeling limited while also keeping you as strong and mobile as long as possible.

Read these 8 tips to alleviate your joint pain.

Tips to alleviate everyday joint pains Read More »

ankle wrapped due to joint sprain

What’s the difference between a strain and a sprain

The difference between a sprain and a strain is what structure is involved in the injury. A sprain is an injury to a ligament, which are the bands of tissue that connect two bones together.

A strain, on the other hand, involves an injury to a muscle and/or a tendon, which is a band of tissue that attaches a muscle to a bone.

Regardless of the structure injured, a strain, or sprain, proper management is the best way to get back to your normal activity and lifestyle. More severe strains and sprains may need additional time to heal and may benefit from physical therapy to help you regain strength, range of motion, and normal walking or mobility

What’s the difference between a strain and a sprain Read More »

elbow joint inflammation

Understanding the Difference between Acute and Chronic Joint Inflammation

Treatments for joint inflammation can include rest, medication, physical therapy, or even surgery if joint tissues need repair. The goals of joint inflammation treatment are to reduce and ease the inflammatory response within the joint involved, correct and control the inflammation to slow down the inflammatory process and improve joint mobility.

The foods we eat can also play a big role in inflammation. Eating a diet focused on food that will help ease the inflammation in your body, such as fruits and vegetables that are high in natural antioxidants can help.

Understanding the Difference between Acute and Chronic Joint Inflammation Read More »

walking in sneakers

5 Walking Mistakes that are Hurting You

Walking is one of the most underrated and accessible exercise activities we can do. It can be done indoors, outdoors, on a treadmill.

While walking is an easy exercise to begin, you will want to avoid common mistakes to avoid injury and unnecessary stress on joints.

Its time to learn the 5 Walking Mistakes that are Hurting You

5 Walking Mistakes that are Hurting You Read More »

Gardening Pains? 8 Tips to Ward off Joint Pains and Muscle Aches

Gardening in spring, yard cleanup after winter, or fall prepare just a couple of the reasons we are pulled outdoors to tend to our yards, flower, or vegetable gardens. Often joint aches, muscle strains, and the beginnings of chronic body pains also begin with this gardening. Spending more time outside in the yard, hedging, weeding, picking up sticks, mowing, and using our muscles and bodies in ways it is not accustomed to. This often leads to temporary muscle aches to overuse joint injuries, such as subacromial pain syndrome, patellar tendonitis, and hip bursitis.

Gardening Pains? 8 Tips to Ward off Joint Pains and Muscle Aches Read More »

8 Tips to Guarantee a Vacation of Pain-Less Joint Fun

Whether by car, train, airplane, or another form of transportation, it all takes planning, prepping, and readiness to make sure we have all we need to make sure the trip is smooth and as least stressful as possible. Of course, we pack the clothes we need, toiletries, and books for the trip, but what about what our bodies need? To make sure joint pain, muscle aches, and unnecessary body pains don’t limit us on our travels, a little extra planning is always helpful.

8 Tips to Guarantee a Vacation of Pain-Less Joint Fun Read More »