Getting physical

Tips to overcome everyday aches and pains

The main goal of the wellness programming at VNA Community Healthcare
& Hospice is to keep you moving, but pain can sometimes get in the way. Estimates from the International Association for the Study of Pain suggest that one in five adults across the globe suffer from pain.

“Even those living healthy, active lifestyles can suffer from mild to moderate aches and pains that can impact daily life,” said VNA Community Healthcare & Hospice Director of Therapy Kelli Filosa. “Pain also doesn’t discriminate. Although many find they struggle with it as part of the aging process, younger individuals can also face challenges.”

Pain can affect anyone, even people who have not been in an accident or suffered an injury while playing a sport or performing another physical activity. For example, lower back pain, which can be caused by sitting at a desk for long stretches of time, is the most common type of chronic pain in the United States. Such pain may be unavoidable, but that does not mean it and other types of everyday aches and pains cannot be overcome.

Begin a well-rounded exercise regimen

Regular exercise that includes both strength training and cardiovascular exercise increases blood flow and helps build a strong core.

A strong core supports the spine and reduces the pressure on it, making it less likely people who sit for long stretches at a time will end their days with lower back pain. Routine exercise also helps other areas of the body by keeping muscles loose and flexible. Before beginning a new exercise regimen, men and women, especially those with existing aches and pains, should consult their physicians about which exercises they should do and which they might want to avoid.

“Our home healthcare physical therapy clients most often require our services after a fall, injury or joint replacement, though they can also be beneficial if you have an ongoing medical condition that has gotten worse – such as chronic heart failure, breathing problems or diabetes,” Filosa explained. “We can also help those dealing with weakness or poor balance after a stroke or other medical event.”

She added, “Because we help those dealing with such a wide range of physical therapy needs, we are experts in exercise programs and even home modifications that can help you live safely and prevent an injury before one occurs.”

Filosa recommends walking as a tried and true method of cardiovascular exercise, as well as low impact classes such as the Yoga, Tai Chi or Sitercise classes offered by VNA Community Healthcare & Hospice to help with building core strength and improving balance.

Employ RICE

RICE, which stands for rest, ice, compression, and elevation, can help men and women overcome the aches and pains that result as the body ages and tendons begin to lose some of their elasticity. RICE might be most helpful for people with tendinitis.

“It’s important to exercise regularly and to stay active after an injury, fall or joint replacement, only of course with the approval of your doctor and under the supervision of a licensed physical therapist, but appropriate rest and care is also necessary,” Filosa explained. “A therapist can offer tips on what’s best for specific types of pain.”

Athletes over 40 who engage in activities that require repetitive motion might need to take more days off between rounds of golf or other competitive and/or repetitive activities.

Recognize your body may develop some limitations

Age should not prevent you from being physically active, and numerous studies have touted the benefits of continuing to exercise into your golden years. However, as the body ages, muscle fibers become less dense, resulting in a loss of flexibility that increases the risk of injury and/or soreness. As men and women grow older, they shouldn’t abandon activities like gardening or strength training, but they may need to scale back on the intensity of such activities. Doing so can prevent the kinds of muscle strains associated with aging.

To learn more about our therapy program, visit our page for Therapy Services.