HealthyLife Articles

Tag: Bone & Muscle

Gout: Relief At Last

Abdominal & Urinary Conditions

If you wake up in the middle of the night with excruciating pain in your big toe, you could have gout. Or perhaps your instep, heel, ankle, or knee hurts. How about your wrists and elbows? Your joints can become so inflamed that even rubbing against the bed sheet can be torture. You may even experience fever and chills.

Gout is a form of arthritis most common in men in their fifties. It is caused by increased blood levels of uric acid, produced by the breakdown of protein in the body. When blood levels of uric acid rise above a critical level, thousands of hard, tiny uric acid crystals collect in the joints. These crystals act like tiny, hot, jagged shards of glass, resulting in pain and inflammation. Crystals can collect in the tendons and cartilage, in the kidneys (as kidney stones), and in the fatty tissues beneath the skin.

A gout attack can last several hours to a few days and can be triggered by:

* Mild trauma or blow to the joint.

* Drinking alcohol (beer and wine more so than distilled alcohol).

* Eating a diet rich in red meat (especially organ meats such as liver, kidney, or tongue).

* Eating sardines or anchovies.

* Taking certain drugs, such as diuretics.

Don’t assume you have gout without consulting a physician. Many conditions can mimic an acute attack of gout (including infection, injury, or rheumatoid arthritis). A doctor can accurately diagnose your problem.

If you do have gout, treatment will depend on why your uric acid levels are high. Your doctor can conduct a simple test to determine whether your kidneys aren’t clearing uric acid from the blood the way they should, or whether your body simply produces too much uric acid.

The first goal, then, is to relieve the acute gout attack. The second goal is to normalize the uric acid levels to prevent a recurrence.

* For immediate relief, your doctor may prescribe colchicine or a nonsteroidal anti-inflammatory drug and tell you to rest the affected joint.

* For long-term relief, your doctor will probably recommend that you lose excess weight, limit your intake of alcohol and red meat, drink lots of liquids, and take medication (if necessary).

© American Institute for Preventive Medicine

January 23, 2026
Leg Pain & Ankle Pain

Bone & Muscle Problems

Pain in the legs or ankles can range from mild to severe. The type and amount of pain depends on the cause.

For Pain, in General

* Take an over-the-counter medicine for pain as directed on the label. If the pain is not better after a few doses, call your doctor.

* Use a heating pad (set on low), a hot pack, or a moist, warm towel on the area of pain. If the pain is due to an injury, don’t use heat for 48 hours. Use R.I.C.E.

To Help Prevent Leg Pain & Ankle Pain

* Get to and stay at a healthy weight.

* Get regular exercise. This helps to keep ankle and leg muscles strong.

* Before you exercise, stretch and warm up your muscles. When you are done, cool them down.

* Protect your knees. Use knee pads when you garden or kneel. Always land on bent knees when jumping. Avoid deep knee bend exercises.

* Don’t wear high-heeled shoes. Keep your shoes in proper shape.

* Take good care of your feet.

R.I.C.E.

* Rest the injured area for 24 to 48 hours.

* Ice the area as soon as possible. Keep doing this for 10 minutes every 2 hours for the first 48 hours. Use an ice pack, ice in a heavy plastic bag with a little water, a bag of frozen vegetables, etc. Put a thin towel between the ice pack and the skin.

* Compress the area. Wrap with an elastic bandage. Do not cut off circulation. Remove the bandage every 3 to 4 hours, for 15 to 20 minutes each time.

* Elevate the area above heart level, if possible. Place it on a pillow, folded blanket, stack of newspapers, etc.

Baker’s Cyst

Signs & Symptoms

Painless or painful swelling behind the knee. May feel like a water-filled balloon.

What to Do

Call doctor.

Broken Bone or Dislocation

Signs & Symptoms

Any of the signs that follow occur after a leg or ankle injury. A bone sticks out or bones in the injured limb make a grating sound. The injured limb looks deformed, crooked, or the wrong shape. You lose feeling in the injured limb. The skin under the affected injured area is cold and blue. The limb is very painful and/or swollen or you can’t bear weight on the limb or move it.

Bursitis

Signs & Symptoms

Pain and swelling around a knee or hip joint. The pain gets worse with movement. Fever (maybe).

What to Do

See doctor.

Deep-vein thrombosis (DVT) with or without a blood clot to the lung

Signs & Symptoms

Pain, redness (may have shades of red, purple, and blue), or swelling in one ankle or leg. May be followed by severe shortness of breath that came on all of a sudden. May include coughing up blood or pink-frothy sputum. Chest pain.

What to Do

Get medical care fast!

Flu

Signs & Symptoms

Aches in leg muscles and joints with fever and/or chills. Headache. Dry cough. Sore throat. Fatigue.

Gout

Signs & Symptoms

Sudden, severe pain in a toe, knee, or ankle joint. The pain can be felt even when clothing is rubbed against the joint. The joint area is swollen, red, or purplish in color. It also feels warm, and is very tender to the touch.

What to Do

See doctor.

Heart Failure

Signs & Symptoms

Swelling of both ankles at the same time. Shortness of breath. May have a dry cough or a cough with pink, frothy mucus.

What to Do

Get medical care fast!

Infection. Could also be Cellulitis.

Signs & Symptoms

Pain with fever, redness, tenderness, warmth and pus at a wound site. A red streak up the leg (rarely).

What to Do

See doctor.

Leg Cramp

Signs & Symptoms

Sudden, sharp, tightening pain in the leg, often the calf. The muscle feels hard to the touch. The pain subsides after a minute or so and the muscle relaxes.

Self-Care

* Walk on the leg.

* Shake the leg and then elevate it.

* Sit with your leg flat on the floor. Flex your foot upward, then toward your knee. Reach for your toes and pull them toward your knee. This stretches the calf muscles.

* Have someone massage the cramped muscle gently, but firmly.

* Apply a heating pad (set on low), a hot pack, or moist, warm towel to the muscle cramp.

* Rub the muscle that is cramping. Rub upward from the ankle toward the heart.

(Note: Do not rub a leg if you suspect phlebitis or thrombosis.)

To Prevent Leg Cramps

* Get good sources of calcium, potassium, and magnesium. See lists at left. Take calcium, potassium, and magnesium as advised by your doctor.

* Drink plenty of water and other fluids. Limit drinks with caffeine. Avoid drinks with alcohol. Doing these things can help prevent dehydration which could cause leg cramps.

* Warm up your muscles before you exercise. Cool down your muscles when you are done.

* With your doctor’s okay, wear elastic stockings while you are awake.

* Another way to stretch your calf muscles is to ride a stationary bicycle for a few minutes.

* Take a warm bath before bedtime.

* Sleep with loose-fitting blankets and night clothes. Keep your legs warm.

* If you have severe leg cramps or get them often, tell your doctor. Ask if any medication you take could cause your leg cramps. Ask for ways to treat your leg cramps.

* Before you go to bed, stretch your calf muscles. Here’s one way to do this:

– Stand an arm’s length away from a wall. Lean against it with the palms of your hands.

– Bend your left knee. Keep your right leg straight behind you. Keep both feet flat on the floor and your back straight.

– Lean forward. Feel your right calf muscle stretch. Hold the stretch as you count to 10 slowly.

– Repeat, switching leg positions.

Lyme Disease

Signs & Symptoms

Muscle or joint pain and chronic swelling of the knee joints. These problems develop months or years after a deer-tick bite and a bulls-eye red rash with pale centers.

What to Do

See doctor.

Osteoarthritis

Signs & Symptoms

Pain, stiffness, and sometimes swelling of the knee or ankle joints. Often, the joint has gotten tender over months or years and may look enlarged or deformed.

Osteoporosis

Signs & Symptoms

Leg or ankle pain with gradual loss of height; stooped posture; backache; and/or past bone fractures, especially in the wrists and hips.

Paget’s Disease

This is a bone disorder that progresses slowly. Most persons with this disease do not develop symptoms.

Signs & Symptoms

Leg pain that radiates from the lower back. Pain or stiffness in the knees. Bowing of the legs or other bone deformity. Unexplained bone fractures. May have headache, dizziness, hearing loss, and/or ringing in the ears.

What to Do

See doctor.

Self-Care / Prevention

* If needed, take an over-the-counter medicine for pain as directed on the label.

* Take other medicines as prescribed by your doctor.

* Get regular checkups to detect hearing loss.

Peripheral Vascular Disease

Signs & Symptoms

Sudden and severe pain in a leg that is not relieved with rest.

What to Do

Get medical care fast!

Signs & Symptoms

Muscle pain in one or both legs. Fatigue in the thighs, calves, and feet. This improves with rest. Open sores on the lower leg, ankles, or toes. Weak or no pulse in the affected limb. Cold or numb feet. Pale, bluish-colored toes.

What to Do

See doctor.

Sciatica

Signs & Symptoms

Sharp pain from the buttocks down the leg. Numbness and tingling in the leg.

Sprain, Strain, or Sport Injury

Signs & Symptoms

Pain in the leg or ankle after an injury that does not keep you from moving the limb.

Rheumatoid Arthritis

Signs & Symptoms

Pain, stiffness, and swelling, usually in both knees or ankle joints. The joint looks deformed. Weakness and fatigue. Dry mouth and dry, painful eyes.

Varicose Veins

Signs & Symptoms

Pain or itching in the legs with swollen and twisted veins that look blue and are close to the surface of the skin. The veins bulge and feel heavy. Swelling in the legs and ankles.

© American Institute for Preventive Medicine

January 23, 2026
Repetitive Motion Injuries

Bone & Muscle Problems

Repetitive motion injuries (RMIs) are also called repetitive strain injuries (RSIs). They result from doing the same activity over and over for a long period of time. This can be at work, at home, during sports, and/or with hobbies.

Signs & Symptoms

Signs and symptoms depend on the injury.

For Carpal Tunnel Syndrome (CTS)

* Thumb, index, middle, and ring fingers feel numb.

* Tingling feeling in the hand(s).

* Pain is felt in the thumb and fingers. The pain may be worse at night. It can wake you up.

* Pain starts in the hand and spreads to the arm. The pain can even travel to the shoulder.

* The fingers swell. It feels like your fingers are swollen. Your hands feel weak in the morning.

* You have trouble holding on to things. You drop things.

* You have a hard time writing with a pencil or pen, opening a jar, buttoning a blouse, etc.

Causes

In general, RMIs are caused by repeated movements that involve:

* Drilling or hammering.

* Lifting.

* Pushing or pulling.

* Squeezing.

* Twisting.

* Wrist, finger, and hand movements.

For Carpal Tunnel Syndrome (CTS)

Repeated motions, typing vibrations, etc. cause swelling of the tendons inside the carpal tunnel. This is the narrow tunnel in the wrist. The swelling puts pressure on the nearby nerves.

Treatment

For Carpal Tunnel Syndrome (CTS)

This is easier to treat and less likely to cause future problems if it is found early. Women are more likely to get CTS than men, because their carpal tunnel is usually smaller. Once diagnosed, CTS can be treated with:

* Preventing further damage.

* Wearing a wrist brace, splint, etc. as advised. It may need to be worn while you sleep and during the day.

* Over-the- counter medicines to reduce pain and swelling. Examples are aspirin, ibuprofen, and naproxen sodium.

* Physical therapy.

* Occupational therapy.

* Cortisone shots in the wrist area.

* Surgery, if needed.

Questions to Ask

Self-Care / Prevention

For Preventing Wrist and Hand Injuries

Whenever your hands and wrists do the same activity time and again, you increase your risk for CTS and tendinitis. Change how you do a task and you may avoid some of these injuries.

* Do not hold an object in the same position for a long time. Even simple tasks, such as hammering nails, can cause injury when done over a period of time.

* Give your hands a break. Rest them for a few minutes each hour.

* Lift objects with your whole hand or with both hands. Gripping or lifting with the thumb and index finger puts stress on your wrist.

* If your line of work causes pain in your hands and wrists, alternate the stressful tasks with other work.

* Exercise your hands and wrists as often as you can. Here are two examples:

– Place your hands in front of you. Spread your fingers as far apart as possible. Hold for 5 seconds. Relax. Repeat 5 times with each hand.

– Turn your wrists in a circle, palms up and then palms down. Relax your fingers and keep your elbows still. Repeat 5 times.

For Carpal Tunnel Syndrome

* Lose weight. CTS is linked to obesity.

* Take an over-the-counter medicine to reduce the pain and swelling as directed.

* Use a wrist splint. Many drug and medical supply stores carry splints that keep the wrist angled slightly back with the thumb parallel to the forearm. This position helps to keep the carpal tunnel open.

Other Tips

* Keep your head upright and your ears, shoulders, and hips in a straight line.

* Keep your work within reach without having to stretch or strain your arms, shoulders, or back. Don’t stretch to reach items on an assembly line. Wait for the items to reach you.

* Change positions or tasks often. This avoids repeated stress on a single body part.

* Use the proper tools for the job. Use tools made to reduce vibration and/or pressure, if needed.

Resources

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Shoulder Pain & Neck Pain

Bone & Muscle Problems

Signs & Symptoms

* The pain can be mild to severe. It can be felt in one spot, in a large area, or travel to another area. Movement can cause the pain or make it worse.

* Stiffness and/or swelling may occur.

Causes

* Overuse and wear and tear on neck and shoulder muscles and joints.

* Strains. Broken or dislocated shoulder.

* Poor posture. Awkward sleeping positions. Sleeping on a soft mattress.

* Pinched nerve. Pain from a pinched nerve usually runs down one side of the arm.

* Frozen shoulder. This can result from lack of use due to pain from an injury. At first, pain occurs with movement. Over time, the pain gets better, but stiffness remains.

* Torn rotator cuff. This is a tear in a ligament that holds the shoulder in place. Symptoms are pain at the top and outer sides of the shoulders, especially when you raise or extend your arm. You may also feel or hear a click when the shoulder is moved.

* Tendinitis. This is swelling of a tendon (tissue that connects a muscle to bone). Left untreated, tendinitis can turn into “frozen shoulder.” “Wry” neck is a similar problem.

* Bursitis. This is swelling of the sac (bursa) that surrounds the shoulder joint. Bursitis can be caused by injury, infection, overuse, arthritis, or gout.

* A whiplash injury.

* Osteoarthritis.

* Infections that cause swollen lymph nodes in the neck.

Treatment

Treatment for shoulder pain and/or neck pain depends on the cause. Emergency medical care is needed for:

* A serious injury.

* A broken bone.

* A heart attack.

* Meningitis. This is an infection of the membranes that surround the brain.

Self-care can treat less serious causes of shoulder pain and/or neck pain.

Questions to Ask

Self-Care / Prevention

For Pain

* Take an over-the-counter medicine for pain and/or swelling.

* To relieve tension and improve circulation, take walks. Start with 3 to 5 walks a day, each lasting 5 to 10 minutes. Gradually increase walking times.

For Bursitis, Tendinitis, or an Injury That Does Not Appear Serious

* Use R.I.C.E.

* Try liniments and balms. These provide a cooling or warming sensation, but only mask the pain. They do not promote healing.

To Treat Neck Pain from a Whiplash Injury or Pinched Nerve

See a doctor anytime your motor vehicle is hit from the rear because the accident can cause a whiplash injury. After first checking with your doctor, do these things to ease neck discomfort:

* Rest as much as you can by lying on your back.

* Use cold and hot packs.

* Improve your posture. When you sit, use a chair with a straight back. Make sure your buttocks go all the way to the chair’s back. When you stand, pull in your chin and stomach.

* Use a cervical (neck) pillow or a rolled hand towel under your neck.

* Avoid activities that may aggravate your injury.

* Cover your neck with a scarf if you go outside when the weather is cold.

Ways to Prevent Shoulder Pain & Neck Pain

* Avoid repeated activities that twist or put strain on the neck and shoulders. When you do repeated tasks, use proper posture, equipment, and techniques.

* Wear seat belts in vehicles. Use protective gear when you take part in sporting events.

* If you are out of condition, strengthen your muscles gradually.

* Don’t sleep on your stomach. You may twist your neck in this position. Use a firm polyester pillow, a neck (cervical) pillow, or a rolled towel under your neck.

* Practice good posture. Stand straight. Don’t let your shoulders slump, your head droop, or your lower back slouch.

* When you carry things, such as a shoulder bag, switch from one shoulder to the other.

* Don’t prop a telephone between your ear and shoulder.

* Stretch and warm up before activities that require joint movement, such as sports.

* Do stretching and strengthening exercises to keep your shoulder, neck, and arm muscles strong and flexible.

– Shoulder Stretch: Reach your right arm across your chest. With your left hand, grasp your arm just above the elbow. Gently pull your arm farther across your body until you feel a stretch in the back of your shoulder. Hold for 30 seconds. Rest and repeat. Do the same with your left arm.

– Neck and Shoulder Stretch: Tilt your head forward and let it hang. Relax your neck and shoulders. Slowly, roll your head to one side then back to the front and then slowly roll it to the other side. (Do not roll your neck backward.) Repeat 10 times.

Resources

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Put Your Tennis Elbow On Ice

Bone & Muscle Problems

If you’re a tennis player with a hard, single-handed backhand shot, you can end up with a painful condition known as tennis elbow. Pain originates in the outer portion of the elbow and works its way down the forearm. Tennis players who are new to the game or use their forearms instead of the force of their whole bodies to swing the racket are most vulnerable.

Other factors that contribute to the problem include:

* Using a racket that’s too heavy.

* Using a racket that’s too tightly strung.

* Using played out, deflated tennis balls or ones that are wet and heavy.

* Using an improper grip.

* Trying to put spin on the ball with improper wrist action.

* Using poor backhand technique.

Continuing to use the arm aggravates the situation. Even several weeks of rest won’t prevent repeat episodes. The best game plan is to rest, then strengthen your forearm muscles and get coaching to improve your skill level.

To relieve tennis elbow pain:

* Apply ice for the first two or three days.

* Take an over-the-counter medicine to reduce pain and inflammation. Examples are aspirin, ibuprofen, and naproxen sodium. Take as directed.

If you still have pain after three weeks, see a doctor for proper diagnosis and treatment.

To prevent repeat bouts of tennis elbow:

* Wait until the pain is gone and your grip strength is normal before resuming play.

* Wear an elastic bandage or counter-force brace around the forearm, as directed.

* To strengthen your forearm muscles, lift small 1- to 2-pound weights by alternately flexing and extending your wrists with the palms facing down and your forearms resting on a flat surface. Start with 10 repetitions and work up to 40, three or four times a week.

© American Institute for Preventive Medicine

January 23, 2026
Back In Action

MEDICAL NEWS

Back pain. In the last 3 months, about 1 in 4 adults has had at least one day of back pain, mostly in the lower back, according to NIH in Health.

The good news is that most back pain goes away by itself-in time. If pain continues for more than 3 months, you have chronic back pain. If doctors can find out the source of your pain, you may be treated effectively with certain surgeries.

But even chronic pain can clear up without surgery. Don’t let the pain take over. Doctors advise:

* Stay active and maintain a healthy weight.

* Stretch before exercise or other strenuous physical activity.

* Don’t slouch when standing or sitting.

* Make sure your work surface is at a comfortable height for you.

* Wear comfortable, low-heeled shoes.

* Lift, if you must, with your back straight, bend at the knees, and put the stress on your legs and hips.

* Don’t smoke.

* Talk with your doctor to make sure you’re getting enough calcium and vitamin D.

© American Institute for Preventive Medicine

January 23, 2026
Go Red To Manage Pain

SELF-CARE CORNER

Tart cherries may help reduce chronic inflammation, especially for the millions of Americans suffering from joint pain and arthritis, according to research from Oregon Health & Science University. The researchers suggest tart cherries have the “highest anti-inflammatory content of any food” and can help people with osteoarthritis manage their disease.

In a study of women ages 40 to 70 with inflammatory osteoarthritis, the researchers found that drinking tart cherry juice twice daily for three weeks led to significant reductions in important inflammation markers-especially for women who had the highest inflammation levels at the start of the study.

Often thought of as “wear-and-tear” arthritis, osteoarthritis is the most common type of arthritis. Athletes are often at a greater risk for developing the condition, given their excessive joint use that can cause a breakdown in cartilage and lead to pain and injury, according to the Arthritis Foundation.

Along with providing the fruit’s bright red color, the antioxidant compounds in tart cherries-called anthocyanins-have been specifically linked to high antioxidant capacity and reduced inflammation, at levels comparable to some well-known pain medications.

Available every day of the year in dried, frozen, and juice forms, tart cherries are a versatile ingredient to include in any training or inflammation-fighting diet.

© American Institute for Preventive Medicine

January 23, 2026
Hard To Pronounce, Painful Foot Pain

SELF-CARE CORNER

Ouch! That heel pain you feel when you first get up in the morning has a name.

Plantar fasciitis(PLAN-ter fash-ee-EYE-tus). An inflammation of the fibrous band of tissue that connects your heel bone to the base of your toes along the bottom of your foot. The condition usually starts with pain the morning after a day of increased physical activity. You may not remember a specific injury.

Ice the sore area for 20 minutes two times a day, after dinner and before bedtime, to relieve symptoms. Ask your doctor about taking nonsteroidal anti-inflammatory pain relievers, suggest experts at the American Orthopaedic Foot & Ankle Society.

Stretching the plantar fascia with these exercises (www.aofas.org/footcaremd/conditions/ailments-of-the-heel/Pages/Plantar-Fasciitis.aspx) is the best treatment after the initial inflammation has gone down.

For longer-term problems and pain that won’t go away, some injections are available, and shock wave therapy is an option. Surgery may be a final solution.

© American Institute for Preventive Medicine

January 23, 2026
Mouth To Hand

SELF-CARE CORNER

Tingling, numbness and pain in your fingers and wrists? Is it just tired hands or something more severe? While, these can all be signs of tired, overused hands, these symptoms can also indicate something serious, such as a repetitive stress injury, tendonitis, aggravation of arthritis or sprains, and even carpal tunnel syndrome.

With over 152.7 billion text messages sent per month in the U.S. alone, according to CTIA-The Wireless Association, it is becoming clear that our society is shifting its primary method of communication from our mouths and voices to our hands and fingers. With this shift, there has also been an increase in the number of injuries related to these repetitive motions.

“It is important that patients don’t dismiss symptoms of sore fingers, occasional numbness and tingling,” says George Kardashian, MD, an orthopedic surgeon and hand specialist at The Center for Bone and Joint Disease. “These symptoms are all the body’s way of saying it needs a break or a more serious injury will occur.”

Since it is almost impossible to stop using mobile devices or computers completely, it is important to know how to prevent these symptoms from turning from sore, tired fingers into something more severe.

* Take frequent breaks from typing and texting.

* Stretch your hands and fingers.

* Use ice packs to reduce swelling.

* See your doctor if you have continuing symptoms.

© American Institute for Preventive Medicine

January 23, 2026
Ouch! Arm And Shoulder Pain

MEDICAL NEWS

Any of these symptoms sound familiar?

* Sudden, sharp pain in the upper arm

* Popping or snapping you can hear in the shoulder or elbow

* Cramping of the biceps muscle with strenuous use of the arm

* Bruising from the middle of the upper arm down toward the elbow

* Pain or tenderness at the shoulder and the elbow

* Weakness in the shoulder and the elbow

* Difficulty turning the palm of the hand up or down

Could be a torn or painful biceps muscle. And if you have that, you may also have a shoulder problem or a rotator cuff tear. Because a torn tendon can no longer keep the biceps muscles tight, a bulge in the upper arm above the elbow (“Popeye Muscle”) may appear, with a dent (signifying absence of muscle) closer to the shoulder.

The first line of treatment for these types of injuries, according to orthopedic specialists, is a variety of nonsurgical options, such as rest, anti-inflammatory drugs, changing your activity, and physical therapy. Surgery can also be considered. But the best advice is to see your doctor, say experts at the American Academy of Orthopaedic Surgeons.

© American Institute for Preventive Medicine

January 23, 2026