Pacing and chronic pain

Pacing is learning to find the right balance between spending time on an activity without pushing yourself so that it significantly worsens your pain. Pacing is the opposite to just pushing through and finishing an activity and then being in so much pain the next day that you cannot cope with anything at all. It is about breaking activities up into small increments. It is about definately stopping when you start to feel pain or increased pain, depending on your situation. Pacing can help prevent flare ups and keep you mobile. Some people who are trying to pace themselves find it useful to set a time limit and also a rest time or a change of activity.

Here is a site that has helpful worksheets that can help you with pacing: PSYCHOLOGY TODAY

Pacing: Balancing activity and rest  Download from Medschoolforyou.com

Pacing instructions with worked examples  Download from Cambridge Univeristy Hospital

Pain management diary  Download from livingcbt.com
The Pain Toolkit -  for people who live with persistent pain  Download from paintoolkit.org

More information on arthritis

For more information on arthritis and related conditions, contact any of the following organizations:

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)Information ClearinghouseNational Institutes of Health
1 AMS CircleBethesda, MD.
Email: NIAMSinfo@mail.nih.gov
Website: http://www.niams.nih.gov/
The NIAMS, a part of the National Institutes of Health (NIH), leads the Federal Government research effort in arthritis and musculoskeletal and skin diseases in the United States. The National Institute of Arthritis and Musculoskeletal and Skin Diseases Information Clearinghouse is a public service sponsored by the NIAMS.

Arthritis Foundation
P.O. Box 7669 Atlanta, GA .
Website: http://www.arthritis.org/
The Arthritis Foundation is the major voluntary organization devoted to supporting arthritis research and providing education and other services to people with arthritis. This foundation publishes free pamphlets on arthritis, as well as arthritis self-help books in English and Spanish.

American Academy of Orthopaedic Surgeons (AAOS)
P.O. Box 2058 Des Plaines, IL.
Email: pemr@aaos.org
Website: http://www.aaos.org/
The academy provides education and self-help services for orthopaedic surgeons (doctors) and other health providers. It supports improved patient care and informs the public about the science of orthopaedics (bone and joint health).

American College of Rheumatology (ACR)
1800 Century Place, Suite 250Atlanta, GA .
Website: http://www.rheumatology.org/
This group provides referrals to doctors and health professionals who work on arthritis, rheumatic diseases, and related conditions. It also provides educational materials and guidelines.

Everyday coping with arthritis and chronic pain:pacing

This is not an illness that is managed easily for me. There is no magic pill, no prescription for complete healing. There are ways to manage it and gain some of your old life and laughter back. I can't tell you how to do it. I can only tell you what works for me. I still have my bad days, but some days, most days, now are good.
I have taken on board a lot of information from many books, blogs and specialists but implementing them is another thing. Probably the thing that has helped me most (besides pain killers) is pacing myself and by that I mean no matter what I am doing, if I feel pain I stop and change to a different activity. This means the dishwasher may be half unpacked on the washing not hung out but I will come back to it later. It also means, for me, taking frequent short rests flat on my back.
Ha Ha! my wrists are starting to ache right now so I will finish this post later...maybe.

You Can Feel Better!

Arthritis can damage your joints, internal organs, and skin.
There are things you can do to keep the damage from getting worse. They might also make you feel better:

• Try to keep your weight down. Too much weight can make your knees and hips hurt.
• Exercise. Moving all of your joints will help you. The doctor or nurse can show you how to move more easily. Going for a walk every day will help, too.
• Take your medicines when and how you are supposed to. They can help reduce pain and stiffness.
• Try taking a warm shower in the morning.
• See your doctor regularly.




• Seek information that can help you.

Bone and Joint Health National Awareness Week

A U.S. Bone and Joint Decade Initiative that focusses on arthritis, back pain, osteoporosis and trauma. Find out more what is happening this year.
Did you know that there are more than 100 types of arthritis? Common arthritis symptoms of inflammation, pain, and stiffness are usually caused by degenerative arthritis (osteoarthritis). Other types of arthritis include rheumatoid arthritis and gout. No matter which type of arthritis you have, you need an accurate diagnosis before your doctor can recommend a program for treatment. WebMD Arthritis and Joint Center

Here are some bone and joint awareness articles:

 Types of Arthritis

 Coping With Arthritis Pain, Day by Day

 Personal Stories of Rheumatoid Arthritis

Arthritis resource sites available

Other causes of joint pain

Information on carpal tunnel syndrome

Caregiving After Joint Replacement Surgery

Heritable Disorders of ConnectiveTissue

Rare Bone Disease Patient Network

PB&J - Protect Your Bones and Joints-

Is Hip Replacement Surgery Right for Me?

Joint Pain Health Condition Information

Managing Chronic Pain

Staying Active After Joint Replacement Surgery

Take Care of Your Bones

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Unsolicited emails

I get 15 emails a day from this blog all from people selling me drugs for Arthritis and other wonder cures. If they worked they would not have to do the hard sell as people would know about them and take them. ( I don't even know how they are getting my email!) I have had to change the settings on leaving a comment here to see if this helps.
Wishing you a pain free day.

Diet for Rheumatoid Arthritis?

Research has shown that eating fruits and vegetables may be linked to a lower risk of rheumatoid arthritis.

Fruits and vegetables are high in nutrients - both vitamins and minerals, including antioxidants such as vitamin C, vitamin E and selenium. They are also high in bioflavonoids which have anti-inflammatory actions. 

Researchers have shown that a high intake of omega-3 fatty acids may reduce the risk of some degenerative diseases including arthritis and cause improvement in rheumatoid arthritis symptoms.

In some Mediterranean countries, such as Greece,where the diet is large amounts of fruits, vegetables, olive oil, and fish, this Mediterranean-type diet seems to protect against rheumatoid arthritis.

  

What food is in Mediterranean diet? at help immune

RESOURCES FOR THIS ARTICLE: 

Review: Methods used to evaluate the free radical scavenging activity in foods and biological systems 

Review of methods to determine chain-breaking antioxidant activity in food 

Use of a free radical method to evaluate antioxidant activity 

Omega-3 fatty acids in health and disease

Can Omega-3 Fatty Acids Help Rheumatoid Arthritis?

Omega-3 fatty acids are the talk of the town as they seem to  have an anti-inflammatory effect in the body. They contain EPA and DHA which are thought to decrease inflammation. Some studies show a positive anti-inflammatory effect of omega-3 fatty acids with rheumatoid arthritis.

Foods that have Omega-3 fatty acids are cold-water fish such as salmon, tuna, and trout. Some plant foods are also sources of omega-3 such as walnuts, tofu and flaxseed.


The American College of Rheumatology, says some people with rheumatoid arthritis have improvement in pain when taking marine omega-3 fatty acid supplements. Relief is achieved after taking the supplements for weeks, not straight away. Studies conclude that some people have such decreased symptoms that they take less anti-inflammatory drugs.

What If I Still Hurt? with Rheumatoid Arthritis

Sometimes you might still have pain after using your medicine. Here are some things to try:

• Take a warm shower.
• Do some gentle stretching exercises.
• Use an ice pack on the sore area.
• Rest the sore joint.

If you still hurt after using your medicine correctly and doing one or more of these things, call your doctor. Another kind of medicine might work better for you. Some people can also benefit from surgery, such as joint replacement.

Joints in Rheumatoid Arthritis

Rheumatoid arthritis is an inflammatory disease, mainly affecting joints and

A tendon is a band of fibrous tissue that connects the muscle to bone.

Most people with RA have inflammation in the tendons around the joints, especially in the hand.

Nodules may form on the tendons, or the tendon sheath, that surrounds the tendon, may become inflammed.

Why are the tendons affected in RA? Abnormal synovial cells invade and erode, cartilage and bone within the joint. Surrounding muscles, ligaments, and tendons are weakened.

Abnormal immune response causes the body to produce antibodies to its own tissues. The antibodies in rheumatoid arthritis, known as rheumatoid factors, are antibodies against IgG.

Just some of the great Arthritis resource sites available

American College of Rheumatology
John Hopkins Arthritis Centre
The Arthritis Society
Arthritis Foundation
Arthritis.About.Com
Arthritis Today
All About Arthritis
Canadian Arthritis Network
Canadian Institutes of Health Research (CIHR)
Institute of Musculoskeletal Health and Arthritis (IMHA)
Arthritis Community Research Evaluation Unit (ACREU)
Canadian Rheumatology Association
My RA Central
National Institute of Arthritis and Musculoskeletal and Skin Diseases

How Should I Use Arthritis Medicine?

Before you leave the doctor’s office, make sure you ask about the best way to take the medicine the doctor prescribes. For example, you may need to take some medicines with milk, or you may need to eat something just before or after taking them, to make sure they don’t upset your stomach.

You should also ask how often to take the medicine or to put cream on the spots that bother you. Creams might make your skin and joints feel better. Sometimes, though, they can make your skin burn or break out in a rash. If this happens, call the doctor.

How will the doctor help? re arthritic pain

After the doctor knows what kind of arthritis you have, he or she will talk with you about the best way to treat it.


The doctor may give you a prescription for medicine that will help with the pain, stiffness, and inflammation.

Health insurance or public assistance may help you pay for the medicine, doctor visits, tests, and x rays.

Arthritis and Sjögren's Syndrome

I have Rheumatoid Arthritis and Sjögren's Syndrome.
Many people do.
Many people with RA develop another autoimmune disease such as Sjögren's Syndrome, lupus, or vasculitis.
When someone with an established autoimmune disease, such as rheumatoid arthritis or lupus, develops extreme dryness of the eyes and mouth it is Secondary Sjögren's Syndrome. When someone has Sjögren's Syndrome and no other autoimmune condition it is called Primary Sjögren's.

What Can I Do if I have symptoms of pain in joints?

Go see a doctor.


Many people use herbs or medicines that you can buy without a prescription for pain. You should tell your doctor if you do. Only a doctor can tell if you have arthritis or a related condition and what to do about it. It’s important not to wait. You’ll need to tell the doctor how you feel and where you hurt. The doctor will examine you and may take x rays (pictures) of your bones or joints. The x rays don’t hurt and aren’t dangerous. You may also have to give a little blood for tests that will help the doctor decide what kind of arthritis you may have.