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- Some joint, tendon, and muscle pain associated with injuries may be preventable. Care should be taken in sports and physical activity to prevent injuries and sprains to the ankle and overuse of the joints, such as the wrist, knee, shoulder, and spine. Individuals participating in sports activities such as football, swimming, gymnastics, baseball, basketball, tennis, skiing, wrestling, and soccer may be at a greater risk of developing joint, tendon, and muscle pain. Stretching the muscles before a workout or activity helps to decrease potential injuries.
- Any job or activity that requires a fixed position over a long period of time can cause joint, tendon, and muscle pain. Poor job and workplace design appears to contribute to many reported discomforts. A key to preventing such discomfort is to assume a range of comfortable positions and to have adjustable furniture. Prolonged work in the same position, whether seated or standing, can cause discomfort. Where possible, movement should be incorporated into the task to prevent discomfort and fatigue.
- It is best to avoid standing still in one place for unduly long periods of time. The activity of the leg muscles acts as a pump and assists the veins in returning blood to the heart. Prolonged standing stops this pumping action and this may cause swelling of the lower extremities. Using a rubber or padded mat where prolonged standing cannot be avoided is recommended by healthcare providers. Mats help reduce fatigue and improve comfort.
- For those individuals who sit for long periods of time, a well-designed chair is very important for back support.
- Regular exercise may also help individuals control their weight to decrease stress on the joints, tendons, and muscles. There are many ways for people to exercise including gardening, walking, sports activities, and dancing. Individuals who are beginning an exercise program should choose activities that fit their levels of strength and endurance. The type of exercise is not as important as a consistent exercise schedule. Most experts today agree that burning calories should not be the goal of exercise. Exercise that causes extreme pain or discomfort is considered by many experts as unhealthy and may even cause permanent damage to the body.
- Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. In addition, pilates increases circulation and helps to sculpt the body and strengthen the body's "core" or "powerhouse" (torso). People who do pilates regularly feel they have better posture, are less prone to joint, tendon, and muscle injury, and experience better overall health.
- Weight bearing exercises are very beneficial to improve muscle tone and bone strength and density. Weight bearing exercises include walking, running, hiking, dancing, gymnastics, and soccer.
- Talking with a healthcare provider about an exercise program is important.
- Nutritional changes along with the addition of supplements (vitamins, minerals and herbs) may be effective in reducing joint, tendon, and muscle pain. Foods high in calcium, such as spinach, kale, figs, and dairy products, are recommended by healthcare professionals.
- It is best to limit caffeine and other stimulants and alcohol. It is also best to stop smoking.
- It may be advisable to eliminate potential food allergens, including dairy (milk, cheese and sour cream), eggs, nuts, shellfish, wheat (gluten), corn, preservatives, and food additives (such as dyes and fillers). Food allergies can be a contributing factor in fibromyalgia development. If the individual is allergic to dairy products, calcium supplements are recommended.
- Experts recommend avoiding refined foods such as white breads, pastas, and sugar. Doughnuts, pastries, bread, candy, soft drinks, and foods with high sugar content may all contribute to worsening symptoms of fibromyalgia.
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