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Working from home tips
More and more people are working from home, but if it isn’t something you’ve done before, you might find it hard to focus. Juggling getting your work finished, staying comfortable, and not becoming distracted (especially if you have children) is tricky if you aren’t used to it!
So, how can you make working from home, work for you?
Set an alarm and get yourself up and dressed
Don’t be tempted to sleep in. Set an alarm for a time that is close to when you would normally get up (excluding the commute), shower and dress yourself ready for a day of work. It is easy to avoid doing things when you are in your pyjamas on the sofa at 11am!
Make a to-do list
Identify what you need to do either that morning or the night before. Work through your list ensuring you get all of your action points done. Try not to worry about an order (unless one is more important), just be strict on yourself that it must be done by the end of the day
Create yourself a working from home area
Where possible, this should be a separate room that you can go in and close the door to focus on work. If this isn’t possible, set up an area that has everything you will need in it to complete a day’s work, including a comfortable chair and be sure your family know not to disturb you while you are in that area!
Set clear working hours
Check with your manager that it doesn’t matter if these are less than your usual hours (especially if you have your children at home too), but make sure you set yourself working hours and stick to them.
Check in with your co-workers
Like you would in the office, check in with co-workers throughout your day to see how everyone is getting on. This can be done by email or video conferencing!
Take breaks
Sitting for extended periods of time can cause back ache, be sure to get up and stretch throughout the day. If you have a garden, spend some time there during the day for fresh air and a change of scenery.
Try to stay away from the kitchen
· Like you would at work, bring yourself a few snacks to where you are working and take a lunch break away from your working space. Don’t be tempted to wander into the kitchen throughout the day to find something tasty!
Do you have any other tips? Let us know!
For more information about Flarin and tips & advice for managing joint pain visit www.flarin.co.uk
Flarin 200mg soft capsules contain ibuprofen. Relief from joint and muscular pain, pain of non-serious arthritic conditions (caused by joint inflammation), back pain. Always read the leaflet.
Causes and Treatments for Knee Pain
Because your knee is a complex joint, with many moving parts it can be more prone to injury1. Knee pain can often be treated at home and you should start to feel better in a few days2.
What are some of the common causes of knee pain?
Knee pain can be a symptom of many different conditions, the NHS has put together this table to help you if you are struggling with knee pain. Remember, if you are worried see your GP.
| Knee symptoms | Possible cause |
| Pain after overstretching, overusing or twisting, often during exercise | sprains and strains |
| Pain between your kneecap and shin, often caused by repetitive running or jumping | tendonitis |
| Unstable, gives way when you try to stand, unable to straighten, may hear a popping sound during injury | torn ligament, tendon or meniscus, cartilage damage |
| Teenagers and young adults with pain and swelling below kneecap | Osgood-Schlatter’s disease |
| Kneecap changes shape after a collision or sudden change in direction | dislocated kneecap |
Knee pain with no obvious injury
|
Causes of knee pain without injury |
|
| Knee symptoms | Possible cause |
| Pain and stiffness in both knees, mild swelling, more common in older people | osteoarthritis |
| Warm and red, kneeling or bending makes pain and swelling worse | bursitis |
| Swelling, warmth, bruising, more likely while taking anticoagulants | bleeding in the joint |
| Hot and red, sudden attacks of very bad pain | gout or septic arthritis |
What are the Symptoms of Knee Pain that Indicate Arthritis?
Generally, when peoples knee pain is caused by arthritis they have a dull, achy pain in their knee. Sometimes it is stiff in the morning but feels a little better as they get moving.
People with arthritis in their knee may suffer from episodic flares of knee pain where it gets swollen and then gets a little better, and it fluctuates a little bit as time goes on.
It is important to recognize that there is no one specific symptom that one will have with knee arthritis, but rather a constellation of them and then putting that into the overall clinical picture as well.3
What are the treatments for sudden knee pain?
The treatment you use to treat your knee pain will vary depending on the cause.
For conditions that cause swelling, redness and dull burning pain you should treat them using Rest, Ice & Elevation). You may also find that products containing ibuprofen may help.1(screenshot below)
References
1. https://www.healthline.com/health/sudden-knee-pain
2. https://www.nhs.uk/conditions/knee-pain/
3. https://www.arthritis-health.com/video/causes-knee-pain-video
Is my joint pain arthritis?
Is my joint pain arthritis?
Arthritis is a common condition that causes pain and inflammation in a joint.
There are lots of different types of arthritis and the symptoms you experience will vary depending on the type you have. But how do you know if the joint pain you’ve been experiencing is arthritis?
Only your healthcare professional can tell you for sure but there are some signs to look out for.
1. Pain – Pain from arthritis can be constant or it may come and go. It may occur when at rest or while moving. Pain may be in one part of the body or in many different parts.
2. Swelling – Swelling of a joint can occur in many conditions, but the most common cause of joint swelling is arthritis. The second most common cause of swelling is an injury to the joint. Some types of arthritis cause the skin over the affected joint to become red and swollen, feeling warm to the touch. Swelling that lasts for three days or longer or occurs more than three times a month should prompt a visit to the doctor.
3. Stiffness – This is a classic arthritis symptom, especially when waking up in the morning or after sitting at a desk or riding in a car for a long time. Morning stiffness that lasts longer than an hour is good reason to suspect arthritis.
4. Difficulty moving a joint – It shouldn’t be that hard or painful to get up from your favourite chair.
5. Lumpy joints – Arthritis can cause the formation of pockets of fluid (mucous cysts) or bone spurs. These are felt as knobby protuberances around the joint. They may or may not be sensitive to the touch, but they do give a lumpy appearance to the joint. Most people notice these on the small joints of the fingers, although they can occur throughout the body.
Flarin 200mg soft capsules contain ibuprofen. Relief from joint and muscular pain, pain of non-serious arthritic conditions (caused by joint inflammation), back pain. Always read the leaflet.
References
https://arthritis.org/health-wellness/about-arthritis/understanding-arthritis/do-i-have-arthritis
https://www.nhs.uk/conditions/arthritis/
https://www.verywellhealth.com/signs-of-arthritis-2549251
Best exercises for joint pain
Why is exercise good for joint pain and arthritis?
When suffering from joint pain or arthritis, the thought of exercising can fill you with dread. It may seem that if you move less, there is less risk of pain, but this isn’t always right.
Regular exercise can actually help to ease joint pain. Exercise can help you improve your health and fitness without hurting your joints. Exercise can:
- Strengthen the muscles around your joints
- Help you maintain bone strength
- Give you more energy to get through the day
- Make it easier to get a good night’s sleep
- Help you control your weight
- Enhance your quality of life
- Improve your balance
As we previously mentioned, it is often thought that exercise will cause more pain in your joints, however this is not the case. Lack of exercise actually can make your joints even more painful and stiff.
Exercise helps to keep your muscles and surrounding tissues strong which is crucial for maintaining support.
So, what are the best exercises?
Low impact exercises that are gentle and accessible are the best place to start. Think walking, cycling, swimming and yoga! These types of exercises don’t put too much stress and strain onto your joints, whilst still strengthening muscles!
Walking
Walking is easy and anyone can do it! Start off small and build yourself up to longer walks. Ensure you are wearing supportive shoes and remaining hydrated (even if you don’t feel the walk has been particularly strenuous!)
Swimming
Water helps to support your body weight, meaning that exercises in the water don’t impact your joints too heavily. This is perfect for people who suffer from joint pain and arthritis.
Swimming and water aerobics can help to increase your flexibility, range of motion and strength. It can also reduce joint stress and stiffness.
Strength Training
Strength training is great for building up the muscles around the affected joints. This can help to reduce the strain on the joints and may lead to a reduction in pain.
A resistance band is a great way to challenge the body and build muscle.
Cycling
Cycling is a great way to enjoy the outdoors while doing some exercise (you can also get a stationary bike to keep inside)! Cycling may also reduce stiffness, increase range of motion and leg strength and build your endurance.
Yoga & Tai Chi
Yoga and Tai Chi help to increase flexibility, balance and range of motion while also reducing stress. You can join groups specifically designed for older people, or buy a DVD that you can do at home!
Pilates
Pilates is an amazing low-impact activity that stabilises the joints and strengthens the muscles around them. If you are new to Pilates, it is recommended you start with a routine that uses a mat rather than a machine.
Gardening
We’ve spoken about the benefits of gardening before so we’re sure you all know them. Gardening is a great way to get outside, remain active and improve your mood. Begin slowly and invest in tools that make your life easier.
Before you begin any new activities be sure to speak to your doctor first.
References
https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
https://www.medicalnewstoday.com/articles/322917.php#tips-for-exercising-with-ra
https://www.nuffieldhealth.com/article/why-exercise-is-actually-good-for-your-joints
Flarin® 200mg soft capsules. Contains ibuprofen. Relief from rheumatic or muscular pain, also for the relief of pain of non-serious arthritic conditions (caused by swelling, stiffness and inflammation of joints), joint pain, back pain. Always read the label.