Arthritis Pain Protocol

Managing Arthritis Pain Effectively

Arthritis pain can make everyday tasks challenging, but there are steps you can take to reduce pain and improve your quality of life. Follow this simple plan to help manage your arthritis pain.

1. Anti-Inflammatory Diet

Eating the right foods can help decrease inflammation and relieve pain. Focus on:

• Fruits & Vegetables: Berries, leafy greens, tomatoes, and broccoli.
• Healthy Fats: Olive oil, avocados, nuts, and fatty fish, like salmon.
• Whole Grains: Brown rice, oats, and whole wheat.
• Spices: Turmeric and ginger (known for their anti-inflammatory properties).
• Eat high quality protein with every meal: For muscle strength and repair, it's ideal to include a serving of high-quality proteins with every meal.
• Animal based proteins: Chicken breast, Turkey, Fish, like Salmon, Tuna and Cod, Eggs, Lean Beef, Greek Yogurt
• Plant based proteins: Lentils, Chickpeas, Quinoa, Edamame, Nuts and Nut butters
• Avoid: Processed foods, sugary drinks, red meat, and refined carbs.

2. Home Exercise Program

Keeping your joints moving and muscles strong is essential.

Focus On:

• Range of Motion Exercises: Gentle stretches to keep joints flexible.
• Quad Strengthening:
  • Knee Volleyball Squeeze:
    • Sit in a chair with feet flat on the floor.
      • Place a soft ball or rolled towel between your knees.
      • Squeeze and hold for 5 seconds, then release.
      • Repeat 10–15 times, 2–3 times a day.
• Low-Impact Activities: Swimming, cycling, or walking.

3. Proper Hydration

Staying hydrated helps maintain joint lubrication and overall health.

• Aim for: At least 8 cups of water per day.
• Tips: Carry a water bottle, set reminders, and include water-rich foods like fruits and vegetables.

4. Supplements (Consult your doctor before starting any new supplement)

• Turmeric: Contains curcumin, which has anti-inflammatory properties.
• Osteo Bi-Flex: A supplement that supports joint comfort, mobility, and flexibility.

5. Topical Pain Relief

Applying creams and gels can help relieve localized pain.

• VOLTAREN Gel: An over-the-counter anti-inflammatory gel for arthritis pain relief.
• Capsaicin Cream: A pain-relieving cream made from chili peppers that can help reduce pain signals.
• How to Use: Apply to the affected area as directed, but avoid broken skin or open wounds.

Take Control of Your Arthritis Pain

Following this Arthritis Pain Protocol can help you manage pain and improve your joint health.

Make sure to stay consistent with your diet, exercise, hydration, supplements, and topical treatments.

Always consult with your healthcare provider before starting new exercises or supplements.