Joints already weakened by wear or inflammation are particularly sensitive to the unusual demands of the holidays. How to take care of yourself? We asked the question to Dr. Gérald Kierzek, emergency physician and medical director of True Medical. Here are his recommendations.
What are the pathologies that harm the joints?
According to our expert, there are generally three types of pathologies:
- Osteoarthritis : wear of the cartilage (knees, hips, hands, spine) causing mechanical pain during exercise and stiffness when starting;
- Inflammatory arthritis : (polyarthritis, gout, spondyloarthritis) which manifests itself by painful outbreaks with hot, swollen joints and marked stiffness in the morning;
- Peri-articular pathologies : such as tendinitis, bursitis or the after-effects of injuries (sprains, lower back pain) where the pain is localized and accentuated by certain gestures or prolonged stations.
Warning signs to watch out for
Pay attention if your pain increases at the end of the day, when climbing stairs or after sitting for a long time. Stiffness when getting up or visible swelling are signs that the joint is in pain.
“A very red, very hot joint, accompanied by fever or sudden pain at night should alert you to a possible gout attack or an infection and requires urgent consultation. warns Dr. Kierzek.
The preparation marathon: take care of your horse
Cooking for ten people or standing during a buffet can be exhausting. The trick is not to stay stuck, our expert reminds us. To do this, Dr. Kierzek advises:
- Split tasks: Alternate 20 to 30 minutes standing with 10 minutes sitting. Use a high stool to cook without straining your back and knees;
- Choosing your seat: Prefer a classic table rather than long hours of standing chatting. Movement remains key: get up and walk for a few minutes every 30 to 45 minutes;
- Wear good shoes: Wear stable shoes with good cushioning. Avoid high heels or, conversely, completely flat slippers which do not support the lower back and hips enough.
Travel without suffering: train, plane and luggage
Sedentary journeys are the enemies of joint flexibility. “It is essential to avoid immobile positions: get up to walk down the aisle every hour and do some ankle and knee movements while sitting“, advises the doctor.
For added comfort, use a lumbar cushion or headrest. If you are carrying luggage, do not attempt to lift heavy suitcases alone. Prefer several small, manageable bags or ask for help to place them at a height.
Power, operation and thermal management
What’s on your plate and the weather play a crucial role in managing inflammation.
“Meals high in fat, sugar and alcohol can contribute to gout flare-ups and general inflammation. Without depriving yourself, choose reasonable portions and drink water between each glass of alcohol to limit the load on your supporting joints..
In addition, the winter cold tends to increase contractures. “Protect your hands and lower back with warm clothing, hot water bottles or heating patches. Conversely, in the event of an acute inflammatory flare-up (hot joint), an ice pack applied for 15 to 20 minutes (with a tissue interposed) can relieve the pain.
Good reflexes in the event of a crisis
If the pain becomes too severe, take relative rest of the joint without completely immobilizing it. You can use painkillers or anti-inflammatories (if your doctor has authorized you to do so), or opt for an orthosis (knee pad, wrist splint) during times of heavy use.
Above all, never interrupt your basic treatments during the festivities and anticipate your prescription renewals.
“Once the holidays are over, the objective will be to resume a gentle activity such as walking, swimming or cycling to gently rehabilitate your body”
concludes the doctor.