Joint and Muscle Pain

by Brought to you by Covad | 06 Aug 2015

I’m Peter Krasenstein, I’ve been a pharmacist for nearly 45 years and I’d like to discuss your health.

Today we’ll be talking about something which I’ve often wondered if everyone on the planet is allergic to, it’s a thing they call exercise.

Without a doubt, one of the single most important objectives in our lives is being healthy.

Actually, without carrying on about it, I tend to think it isn’t and shouldn’t be an objective, it should be an obligation.

Most of us can be as healthy as we want to be, if we set out to do so.

We’re determined to help change people’s lives and improve their health and wellbeing. We’re determined to see society’s health status shift for the better. We’re determined to see the population lose weight and live better lives.

We’re simply passionate and committed to achieving these things because each and every day I see how dramatically better health can impact and transform our existence.

I mean, when it’s so simple to do, honestly, why wouldn’t you?

And when I say simple, there’s just six steps.

Nothing magic, no voodoo, no witchcraft, no special products that can only be found in the foothills of the Himalayas, no precious ingredients which can only be sourced from the slopes of the Andes. None of that, just the six essential steps to living a healthier life. So, are you ready?

You must:

1. eat healthy food
2. take a good probiotic
3. drink minimum of 8 glasses of filtered water a day
4. take supplements including vitamins minerals and pre-digested protein
5. do deep breathing exercises, and meditation, yoga or tai chi even if you can
6. and exercise for 30 to 60 minutes a day, every day

By the way, I’ve worked 12 to 14 hour days for most of my life. I’ve had my ups and downs and everything in-between. I know life often is a harsh master but, honestly, don’t tell me you can’t find 30 minutes a day to be healthier. I just don’t buy it. Make the time. Or not, it’s up to you.

But for my part, I want you to be healthier because I know how better you’ll be as a result.

So today we are going to talk about exercise.

Like it or not, good health isn’t a given.

As with most good things in life, they don’t come easy and the same applies with good health.

The facts are, you need to perspire and puff and pant. The body is like a machine, it needs and wants to be worked.

Swimming is a great form of exercise and a gym is good too, but I appreciate that it can be expensive but that’s no reason not to exercise, there’s always another way to achieve it.

Each to their own, but I find a jog in a park is just great. Fresh air, sunshine, even if it isn’t, it’s just invigorating being outdoors and, hopefully a great view and it’s free.

You can do it with your dog, in a group with a friend or by yourself.

Honestly, walking is great and I encourage it particularly for older people but it isn’t really exercise for the majority of us because you’re not promoting sufficient aerobic activity of your muscles and the biggie, the heart. If you don’t work that, you’re just not going to get a sweat up.

Now, I’m not advocating people get silly. Consistent, moderate exercise done regularly will not only keep that engine in tune, it’ll make it run better.

But I’ve also been around long enough to know that exercise can also generate ailments and it can bring on joint and muscle pain so let’s look at some simple precautions to help prevent and treat joint and muscle pain.

Regardless of how healthy you might think you are, or not, you should always warm up before any exercise. That might mean stretching out your calves, knees and ankles in a brisk walk before you start to jog, or shuffle along, whatever your pace.

But there are other ways you warm up your ankles and knees. If any part of your body gives you any pain when you exercise, you can purchase from your local pharmacy a neoprene or wet suit brace. Put it on as directed where it’s needed and within a few minutes the area will be warm and flexible.  If it is not a long term problem, you could always buy a heat rub and apply it as directed, normally 5 to 10 minutes before exercise.

By warming the area, you increase the flow of blood and that can promote and improve healing of the joint or muscle.

I’ve also found another very effective pain relieving cream for joints and muscle tissue. This is ideal for anytime anywhere if you’re suffering from joint and muscle pain, it’s called "Arthroaid" - its non-greasy, non-staining, has a fresh scent and it doesn’t get hot.

I have no financial interest in that product or any product I might mention here, but I’ve used it and I’m happy to recommend it because it’s worked for me and for my patients over the years.

Another important tip, and which most people overlook, is that our muscles need magnesium, just like engines need oil.

So if you suffer with muscle tightness or leg cramping then I recommend a product called "Ultra Muscle eze" which contains all the minerals you need for optimum muscle functioning. In fact, a naturopath once told me that you should take it every day as a supplement to maintain healthy muscles.

In fact, a doctor told me recently that anyone who exercises regularly should take glucosamine and chondroitin daily as this helps to rebuild the padding the natural cushioning in our joints. It can help to relieve joint pain and can even prevent joint pain later on in life.

Another product which can help is called "MSM". It’s an organic sulphur and a natural anti inflammatory pain reliever which doesn’t upset the stomach.

Finally, fish oils are a great supplement as they really do lubricate joints. They’re a bit of a wonder food too as they help to lower cholesterol and aid the improvement of brain function.

To prevent jarring while you run, all the way from the ankles right up to the neck, you can purchase from your local pharmacy what’s called a Spenco full length arch support innersole.

These have air bubbles surrounded by neoprene and they act like ball bearings and slide over each other to minimise shock. It seriously feels like running on a cloud and it takes away a lot of the discomfort which people can experience from the impact of jogging.

So, now that we are joint and muscle pain free, we’re ready to rock and roll.

Naturally, sun tan lotion and a hat are always recommended.

As I mentioned earlier, warming up is vital. Stretching, walking, slowly building to a shuffle and then starting to jog. Don’t just walk out your door and break into a run, please!

Fitness is like golf, yachting, dancing, painting, etc.

The more you do it, the better you get. And the more you do it the more benefit you get from it.

Please don’t just jog for a week and then give up because your life hasn’t changed already. Life just isn’t like that.

Regardless, in time, as your fitness improves, you should start to introduce some interval training where you do a short sprint followed by a slower jog to increase your heart rate.

And you’ll also be amazed at how soon your outlook, attitude and demeanour to life will change as much as your waistline does. Our health permeates and effects absolutely everything and if we pursue improving it, it’ll pay you back in spades!

Back to the jogging, at the end of your run, I always encourage people to walk for 5 to 10 minutes as this can actually increase your fat burning and help you to get rid of the lactic acid which builds up in the muscles and can dramatically reduce muscle and joint stiffness the next day.

It’s also excellent to give the upper body a workout by doing a few body presses, dips and sit ups before, during or after your exercise.

Remember, I’m not listening if you tell me you haven’t got time. If you want to do it, make it so!

Then finish with a stretch, drink some filtered water and have a healthy breakfast with a scoop of pre-digested protein.

Have a hot shower alternating with cold water and the next day you will spring out of bed ready to do it all over again.

Get healthier and feel and look younger, regardless of your age. It’s completely within your control to do so, if you want to.

And always, always, if in doubt or if you experience any discomfort or have any questions or concerns then you must please go and see your local chemist or another local healthcare professional. 

For more information look through the Covad Channel content library on our website or send me an email to [email protected], I’m always happy to help if I can. 

And remember, please take care of your health and your body will take care of you. 

I’m Peter Krasenstein for Covad and thanks for joining me to talk health.

 

Note - We just want you to be healthier, seriously. But because of the way of the world today we’re obligated to say that the comments and opinions offered in this video are not intended to substitute for medical advice from your own pharmacist or GP. These comments and opinions have been developed from experience and great success with patients over many, many years, but the information offered is of a general nature only and no one is invited to rely on any of it for any reason whatsoever without the express written permission of the author and of Covad Pty Limited.

 

© Peter Krasenstein M.P.S Ph.C