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YB WEB DESK. Dated: 1/15/2021 12:03:16 PM

8 WINTER TIPS AND TOOLS FOR STIFF, PAINFUL JOINTS- 2

Ilike adding Epsom salt to my bath, along with some essential oils. While there isn’t enough research to scientifically back the benefits of Epsom salt baths, the remedy helps with my own inflammation and pain — and many others swear by it, too. If you don’t have a bathtub, a nice warm shower first thing in the morning is also helpful. The steam in the bathroom, plus the warm water, can get your body moving. TENS unit If you haven’t tried a transcutaneous electrical nerve stimulation (TENS) unit, winter is the perfect time to get one. I discovered a TENS unit about 13 years ago when I was in physical therapy. The stimulation it uses is really helpful for all types of pain, especially joint pain. You can purchase a portable one for home use — it is very convenient. I hook it up to my knee and elbow joints in the morning for pain relief. Stretching This is probably a tip you have heard many times, but I never realized how powerful stretching can be until I started doing it every morning. When I wake up in the winter, my body is so stiff — sometimes I can barely move. After I walk around a little bit and have some coffee, I sit down and do some stretching. I spend 20 minutes, if possible, just stretching my legs and doing some very gentle yoga. No matter how stiff I am, I feel so much better after stretching. Even mornings when I just don’t think I can move, stretching makes such a difference. The American College of Rheumatology recommends doing stretching exercises three to five times a week to help improve the flexibility around affected joints. Foam rolling and acupressure My Pilates studio has a class on pressure points and foam rolling. I tried a class last winter and was amazed at how much it helped my stiffness. You can get a foam roller and an acupressure mat to use at home. I foam roll my legs and hips. You can use an acupressure mat to lie down on. It is very simple, but it makes a noticeable impact on stiff and painful joints. For beginners, it may be beneficial to talk with a physical therapist about which foam rolling exercises will be the safest and most effective for you. Green tea Warm drinks of any kind can have soothing effects in the winter. For those of us with RA, green tea is an especially good option due to its anti-inflammatory benefits that may help soothe inflammatory pain.