As we age, a multitude of aches and pains from general back or neck discomfort to severe chronic pain pop up. People with Parkinson’s have normal aging pain plus unique circumstances that differ from normal aging.
General aging causes us to produce less synovial fluid for joint lubrication for musculofascial gliding, which can lead to more aches and pains. However, there are things you can do to keep your joints lubricated to prevent and treat muscle and joint pain.
PD causes imbalances left to right side, gait changes, and movement compensations to get through the day as normally as possible. It makes you stiff, rigid, and slow. Resting and giving your body “a break” from moving or exercising is absolutely the last thing you should do. “Motion is the lotion” for joints, muscles, fascia, and neural structures.
11 Ways to Treat and Prevent Parkinson’s Muscle and Joint Pain
- Drink a lot of water. Most people don’t associate dehydration with joint pain. It is recommended 1 oz. of water for every 2 lbs. of body weight. Try to eat more water-rich foods like fruit and vegetables.
- Exercise daily. It’s a must! The more you move, the more lubrication moves through your joints.
- Stretch and move constantly. Stretching opens blocked blood vessels and arteries to better blood flow essential to healthy joints. Stretching also removes stiffness and makes you more flexible.
- Keep strong. Muscle wasting starts in 2 days of rest without exercise. Your muscles, tendons and ligaments are designed to protect your joints. If they’re weak, they can’t do their job.
- Give a little TLC. Learn to listen to your body. We need to keep moving while being mindful about how we move. Trying to get everything done in one day (e.g. gardening, moving boxes) is a recipe for disaster.
- Cross-train. Do a mix of activities you enjoy to work different parts of your body.
- Lose weight. People with PD don’t tend to be overweight, but the more excess weight you carry, the more stress on your joints. Every pound you lose equates to four pounds less pressure on your knees and back.
- Take a warm shower or bath. A nice warm bath can do wonders for alleviating joint pain in your knees and hips. Immerse the affected area in the water and massage it to stimulate blood flow.
- Get enough sleep. Giving your joints appropriate rest is good for maintaining their health. Try for 8 hours, naps count too.
- Massages and ART (Active Release Therapy). “Massage” lubricates joints and fascia and produces the ‘lotion’ that restores ‘motion’ to stuck fascial layers, adhesive joint capsules, and injured ligaments. ART is a technique used to treat problems that involve the muscles, tendons, ligaments, fascia, and nerves. The goal is to reestablish proper motion between muscles and fascia while reducing fibrous adhesions. Ultimately, myofascial and neural (nerves) glide is reestablished allowing for proper function.
- Physical therapy. Work with a physical therapist who specializes in Parkinson’s to help you with your posture, specific pain, and proper movement to help with unnecessary wear and tear on joints.