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PainTaking Steps Toward Inner Ankle Pain Relief: Our Top 5 SolutionsInner ankle pain is a common problem, especially for athletes and those who often engage in high-impact activities. Whether it's caused by a sprain, overuse, tendonitis, or an underlying condition like rheumatoid arthritis, inner ankle pain can significantly impact your daily routine.
If you're experiencing inner ankle pain, seeking out pain relief options can help improve your quality of life and make everyday activities like walking or running easier. Luckily, there are multiple effective ways you can try to relieve inner ankle pain and get back on your feet.
» Struggling to stay healthy? Get your wellness back on track
1. The RICE Method
The RICE (Rest, Ice, Compression, and Elevation) method is a popular treatment option for managing inner ankle pain. Each component of the RICE method plays a significant role in relieving pain and promoting healing.
Rest
Relaxing the ankle can help reduce inflammation and allow healing to begin. To rest your ankle, use crutches or a brace and avoid placing stress on the ankle.Ice
To reduce inflammation, you can apply an ice pack to the inner ankle for 15–20 minutes several times a day.Compression
You can use an elastic bandage or compression stockings to wrap the ankle, limit swelling, and support the affected area.Elevation
Keeping the foot elevated above heart level will help reduce swelling by aiding fluid drainage.
» The RICE method is one of the go-to muscle sprain recovery strategies
2. Physical Therapy
A physiotherapist can assess the root cause of the pain and develop an individualised plan to manage your pain and help you regain optimal mobility. Some common physiotherapy techniques for inner ankle pain include:
Exercises for range of motion, strengthening, and stretchingManual therapyHeat or ice therapyBalance trainingUltrasound therapy
These techniques can help improve ankle stability, increase the range of motion, and reduce pain and inflammation in the affected area. What's more, physiotherapy can also reduce stress to promote general well-being, and provide education and support to better manage your pain and prevent future injuries.
» Need physical therapy for your back? Do these physio exercises for lower back pain relief
3. Choosing Appropriate Footwear
Opting for suitable footwear is another effective way to prevent and manage inner ankle pain. When shopping for shoes, aim for ones that provide good arch support and cushioning to reduce the impact of walking or running on any existing ankle pain. Your ideal shoes should also have a wider toe box to prevent cramping and discomfort in the ankle.
You should choose shoes that make the ankle more stable to reduce the risk of ankle sprains. Additionally, try to avoid high-heeled shoes or those with narrow toe boxes because they can increase the pressure on the ankle joint and exacerbate pain.
4. At-Home Remedies
While you're at home trying to stay off your feet, you can also try incorporating some home remedies to speed up pain relief and promote healing. Some effective at-home remedies include:
Epsom salt soak: Soaking your feet in warm water mixed with Epsom salt may help reduce inflammation and ease ankle pain.Ginger tea: Drinking ginger tea can soothe body inflammation, helping alleviate your ankle pain.Massage: A gentle massage of the affected area can be an effective way to relieve inner ankle pain by reducing muscle tension, increasing blood flow, and promoting relaxation. Turmeric paste: When applied to the injured ankle, a paste made of turmeric and water can help reduce pain and inflammation.
» Want more at-home solutions? Try these natural remedies for treating inflammation
5. Pain Medication
Taking pain medication is especially effective for short-term pain relief. Over-the-counter pain relievers such as acetaminophen, ibuprofen, and naproxen can help reduce pain and inflammation in the ankle.
On the other hand, prescription pain medication is also an option for managing more severe or chronic joint pain, but you should only use it under the guidance of a healthcare professional. In some cases, other medications such as topical analgesics or corticosteroid injections may be recommended. However, note that pain medication should be combined with other treatments such as physical therapy and at-home remedies to promote long-term healing.
» Experiencing inner ankle pain often? Boost your bone strength with these foods and activities
Find Your Solution for Painless Ankles
While the best inner ankle pain treatment option for you will depend on the underlying cause of the pain, some general treatment options include the RICE method, physiotherapy, appropriate footwear, home remedies, and the use of pain medication. However, more severe ankle injuries may require surgery.
If you experience persistent inner ankle pain, it's important to consult your doctor to determine the best course of action and stop your inner ankle pain from disrupting your everyday activities.
Pain7 Ways to Relieve Buttock Muscle Pain to Sit Without SufferingYou may experience pain in the buttocks when sitting for many reasons, including overuse or strain of the gluteal muscles, inflammation, nerve compression or irritation, disk degeneration, or underlying medical conditions such as arthritis or sciatica. None of them makes sitting any easier.
No matter what the cause may be, buttock muscle pain can prevent you from doing everyday activities like sitting comfortably and make you place more strain on the legs. So, it's important to find ways to manage this pain effectively so it doesn't interfere with your daily tasks.
» Is sciatica causing your buttock muscle pain? See its possible causes and treatments
1. Ice and Heat Therapy
Both ice and heat therapy are considered effective for treating pain. As a general rule, ice is more suitable for acute injuries like strains or sprains, while heat is usually recommended for chronic pain.
If your buttock muscle pain is due to an acute injury, applying ice will reduce the swelling and numb the area, providing pain relief. Try applying a cold pack or ice wrapped in a towel to the affected area several times a day for 20–30 minutes at a time. However, if your buttock muscle pain is chronic, heat therapy will help relax the muscles, increase circulation, and relieve pain. You can apply a heating pad, hot water bottle, or warm towel to the affected area for 20–30 minutes at a time, several times a day.
2. Get Sufficient Rest
Properly resting will give you injured buttock muscle the time it needs to heal and recover. Resting helps reduce any existing inflammation and prevent any additional stressful activity that may aggravate the muscle further and cause more pain.
While important for managing buttock muscle pain, resting is an additional treatment that must be used with other approaches like ice and heat therapy for optimal results.
» Discover the best ways to improve deep sleep
3. Do Stretching Exercises
Sometimes, the buttock muscle pain occurs due to tight muscles. In such cases, stretching can lengthen the muscles and reduce tension to alleviate the pain. Stretching also increases the blood flow to the buttocks, promoting healing and recovery.
What's more, doing stretching exercises can reduce the risk of future buttocks muscle pain by making the gluteal muscles more flexible and less prone to strain or injury. Some effective stretching exercises for the buttock muscles include:
Lunge stretchFigure-4 stretchSeated pigeon stretchButterfly stretchThe quads and hamstrings stretch
4. Incorporate Massage
Massage can help address buttocks muscle pain resulting from muscle tightness or spasms. It reduces muscle tension, promotes relaxation and improves circulation, which can promote healing and recovery. To make your massage as effective as possible, you can try using aids like foam rollers.
While self-massage techniques can help relieve pain, it's best to turn to a professional to make sure you're targeting the affected area the right way. A licensed massage therapist can perform a special massage suitable for the specific problem, like deep tissue massage.
5. Over-the-Counter Pain Relievers
Pain-relieving medications like ibuprofen and naproxen can help reduce any pain and inflammation in the buttocks. However, before you start taking any new medication, make sure you adhere to the recommended dosage and follow instructions from a medical professional to avoid any negative effects.
6. Lifestyle Changes
Making certain lifestyle changes can help reduce stress on the buttock muscles and prevent future buttock muscle pain, in addition to accelerating healing. For example, you can try becoming more physically active, maintaining a good posture, and avoiding prolonged sitting or standing.
» Learn more: Surprising everyday habits causing you sciatic nerve pain
7. Physiotherapy Methods
Physiotherapy is a common method of managing various types of pain, including buttock muscle problems. Your physiotherapist may use stretches, massage, and ice and heat therapy to manage the buttock muscle pain, but they also have other techniques at their disposal.
Physiotherapy methods like ultrasound, electrical stimulation, or dry needling can all help alleviate pain and reduce inflammation. You may also be prescribed physiotherapy exercises for the lower back muscles, gluteal muscles, and any other muscles that may be contributing to your buttock muscle pain.
» Try these physio exercises to manage lower back pain
Effectively Manage Your Buttock Muscle Pain
Although it's relatively common, buttock muscle pain can be a debilitating condition that can make sitting and other basic movement patterns difficult. This can disrupt your everyday activities like doing your office job by making longer sitting periods hard to handle.
However, there are several effective ways to manage the pain, including rest, pain relievers, ice and heat therapy, massage, exercises, physical therapy, and lifestyle changes. If these don't work for you and the pain persists, make sure to consult a professional and seek help.
» Discover your ideal wellness routine with our personalised quiz
PainThe Secret to Chronic Back Pain Relief: 5 Proven TreatmentsWith around 16 million adults experiencing chronic back pain, this condition is one of the leading causes of disability worldwide. Chronic back pain can result from various factors, including age and previous injury, but also seemingly unrelated everyday issues like constipation or acid reflux.
Given how common chronic back pain is, it's important to find effective methods to treat the symptoms and relieve the pain. Luckily, there are various pain management methods you can try if you're affected by chronic back pain.
» Feeling severe lower back pain while standing or walking? Here's a possible cause
1. Physiotherapy Exercises
Exercise in general can provide pain relief by stimulating the release of endorphins into the bloodstream. What's more, physiotherapy exercises particularly targeted at lower back pain relief can help accelerate the healing process by engaging the specific area the right way. Apart from common workouts like swimming, physiotherapy exercises for managing chronic back pain can include:
Aerobic exercisesStretching exercisesExercises for strengthening the backYogaAquatic therapy
Ideally, your exercise regimen should include a combination of stretching and strengthening exercises. While the stretching exercises improve flexibility and range of motion in the spine and surrounding muscles, the strengthening exercises target the abdominals, back muscles, and leg muscles, all of which support the back.
» Try these physiotherapy exercises for lower back pain
2. Massage Treatment
Massage therapy is helpful for those with chronic back pain, as it involves manipulating the soft tissues of the body to help alleviate pain, reduce stress, and promote relaxation. It boosts circulation and can help improve flexibility and range of motion in the back while stimulating the release of endorphins for more effective pain relief.
Depending on the exact location and nature of your chronic back pain, your massage therapist may try various massage techniques to improve your condition, including deep tissue massage, Swedish massage, and trigger point therapy. However, remember that improperly administered massage can exacerbate your back pain instead of relieve it, so it's important to always turn to a professional to perform the technique for the best results.
3. Chiropractic Care
Chiropractic treatment focuses on treating and preventing musculoskeletal disorders, particularly those related to the spine. It involves the use of various techniques, including spinal manipulation, soft-tissue therapy, electrical stimulation, and instrument-assisted therapy.
Chiropractic care provides a non-invasive way to manage chronic back pain because it improves spinal alignment and relieves pressure on the nerves. It also reduces muscle tension, promotes healing, and improves range of motion. However, despite its proven effectiveness, it may not be ideal for everyone. So, it's important to consult your healthcare provider to determine if it's a safe option for your back pain.
» Discover your ideal wellness routine
4. Heat Therapy
Heat therapy refers to applying heat to the affected area of the back to relieve muscle tension and promote healing by boosting relaxation, reducing inflammation, and stimulating circulation. Heat therapy can also improve flexibility in the back, which can reduce stiffness and contribute to back pain relief.
You can apply heat therapy using different aids, including:
Hot water bottlesHeating padsInfrared lampsWarm shower or bathHot towel
Heat therapy can be used freely, except if you have an open wound, reduced sensation, suspected malignancy, or any cardiovascular diseases.
5. Alternative Methods
Alternative therapy methods like acupuncture, mindfulness and meditation, cognitive behavioural therapy, biofeedback, and herbal remedies may also be used to treat chronic back pain by improving your overall well-being. These methods can indirectly promote healing of the back by helping reduce stress, improve sleep, and promote relaxation.
While they can be very effective, alternative therapy methods shouldn't be serve as a substitute for other treatments. Instead, you should combine them with other leading treatment methods like physiotherapy to ensure maximum effectiveness.
» Want more alternatives? Adjust your sleeping habits to relieve lower back pain
Say Goodbye to Chronic Back Pain
Although chronic back pain is a common condition that can interfere with your everyday activities, there are many treatment options you can try, including physiotherapy, chiropractic care, heat therapy, and alternative therapy.
However, before choosing your preferred treatment method, it's crucial to seek professional help to ensure your treatment is tailored to your specific needs and as effective as possible.
PainEase Sacroiliac Joint Pain With Our Top 6 Menopause-Friendly ExercisesMenopause is the inevitable physiologic consequence of the ageing process for women. At some point, your menstrual cycle ceases, marking the end of an era of fertility. Usually, the menstrual period must have stopped for at least twelve months before you can reach a definitive diagnosis.
While the age of onset varies in most women and across races, the symptoms of menopause are similar, usually consisting of hot flashes and mood disorders. Additionally, 40% of women in a recent study reported joint pain as a symptom of menopause (1). This is not surprising since menopause is characterised by decreased oestrogen levels which leads to less joint protection and, eventually, joint pain and stiffness.
Of the joint pain commonly reported, sacroiliac joint pain is perhaps the most common. It occurs when the sacroiliac joint (located where the pelvis connects with your spine at the lower back) becomes inflamed. It can cause pain in the lower back and buttocks and may radiate to the legs. Sacroiliac joint pain can be functionally limiting, hence the need to equip yourself with enough easy-to-do exercises that you can perform at home to relieve some pain, and here are our top 5.
» Wondering about natural remedies for menopause joint pain?
1. Lower Trunk Rotation
Lower trunk rotation improves flexibility in the hips and lower back, relieving pressure and pain in the sacroiliac joints.
Lie on your back with your knees bent slightly and your feet flat on the floorKeeping your knees together, gently rotate them to one side as much as you can without experiencing painKeep both shoulders and back flat on the groundHold this position for 5-10 secondsRepeat on the alternate sideRepeat up to 10 times on each side
» Find the perfect CBD remedy for your condition - take free quiz
2. Knee-to-Chest Stretch
As a physiotherapist, the knee-to-chest stretch is a favourite of mine due to its simplicity and effectiveness. You can perform it with either one or both legs, following the descriptions below.
Single Knee-To-Chest Stretch
Start with your legs fully extended or one leg bent at the knee with the foot flat on the ground (depending on the severity of the back pain)Proceed to draw one of your knees towards the chest while clasping your hands on your legHold the position for 10 seconds before releasing the leg and repeating it on the alternate limbRepeat the entire cycle ten times
Double Knee-To-Chest Stretch
While lying on your back, pull both knees to your chestHold the position for 5-10 secondsSlowly lower the legs and repeat up to ten times
3. Cobra Pose
Sometimes, sacroiliac joint pain is due to hypermobile joints in menopausal women. In such a case, strengthening exercises help improve stability and reduce pain. Yoga poses are particularly useful in this regard, provided care is taken not to overdo them, and the cobra pose readily comes to mind.
Lie flat on your stomach with your palms flat on the floor beside your chestKeep your hands beneath your shouldersExtend the arms slowly until your upper body is off the groundEnsure you do not raise the pelvis or legs with the upper bodyKeep the lower back and buttocks relaxedHold the stretch for 15-30 secondsSlowly return to the starting position on the floorRepeat as many times as needed
4. Walking
Walking is easier on the sacroiliac joint than running or jogging and can be easily incorporated into your schedule. For example, you can stop one block from your destination and walk the rest of the way, walk to lunch, or simply take a light 20-minute walk around your neighbourhood at the end of your day. For all its simplicity, walking offers significant benefits when it comes to easing different kinds of joint and back pain.
Plan to take a walk for about 20-30 minutes. Ensure you maintain a slow pace and use comfortable, low-heeled footwear that properly support your foot arches and keep your feet neutrally aligned.
Stop if you notice any pain. If you are pain-free, you can increase the pace or the time you spend walking.
Plan to take a walk for about 20-30 minutesEnsure you maintain a slow pace and use comfortable, low-heeled footwear that properly support your foot arches and keep your feet neutrally alignedStop if you notice any painIf you are pain-free, you can increase the pace or the time you spend walking
5. Bridging
Bridging focuses on strengthening the gluteal muscles, helping to stabilize the pelvis and relieve sacroiliac joint pain.
Begin by lying on your back with your hands by your side and your palms flat on the floorBend your kneesSqueeze your buttocks and lift your hips you form a straight line from shoulder to kneeHold the position for 5 seconds using the muscles of the lower abdomen, lower back, and hipsSlowly lower your bodyRepeat the stretch 8 to 10 times, provided there is no painIf you have the strength and don't experience any pain, you can increase the intensity by only bending one knee at the start
6. Bird Dog Pose
The bird dog pose is an advanced yoga move that strengthens the lower back and core abdominal muscles supporting the pelvis.
Get on all foursKeep your shoulders square and your face looking towards the ground in order to ensure that your spine and neck are in a neutral positionSimultaneously extend a leg backwards and an alternate arm forwardFor example, extend your right leg while reaching forward with your left armAvoid arching the back to compensate for the movementHold the position for 5 seconds before lowering your leg and armAlternate the limbs and continue for 6-10 reps on each sideIf the exercise is too difficult or elicits pain, modify the activity by only extending your legs
You Can Be Pain Free
You don’t have to live with sacroiliac joint pain just because menopause has set in, and there things you can do to relieve this pain without pumping yourself full of pharmaceutical drugs. By performing these exercises, you not only achieve pain relief but also strengthen and stretch muscles that can improve your posture and keep you free of joint pain.
PainThe Natural Path to Menopause Joint Pain Relief—Our Top 5 RemediesMenopause is the period of cessation of a woman’s menstrual cycle, usually diagnosed after you have missed your menstrual cycle for about 12 months. Menopause comes with many symptoms, including vaginal dryness, itching, anxiety, depression, and joint pain.
Changes in levels of hormones like oestrogen results in joint pain and discomfort that can occur in any joint, including the lower back, knees, feet, shoulders, and hands, significantly impacting your quality of life. Pain can worsen if not treated early enough, and you can do so either conservatively using natural means or with drugs (pharmacological means).
» In a rush? Take this quiz and find the remedy for your condition
Menopause Joint Pain—Our Top 5 Natural Remedies
We have compiled a list of 5 natural remedies that can help you relieve your menopause joint pain from the comfort of your own home.
1. Try Natural And Herbal Remedies for Joint Pain in Menopause
CBD oil, functional mushrooms, and herbal remedies are helpful in managing menopausal joint pain. CBD has anti-inflammatory properties, pain-relieving effects, and may even reduce anxiety and promote sleep (3)(4)(5)(6). Functional mushrooms appear to have similar effects on inflammation (7).
Best Supplements for Menopause Joint Pain—Our Recommendations
Unwind Muscle RubUnwind TabletsUnwind Drops
All of our products contain our unique M2CBD blend that contains pharmaceutical-grade CBD, various functional mushroom extracts, and other therapeutic compounds that can help relieve pain, promote sleep and recovery, and reduce anxiety, all of which are conditions of menopause.
2. De-Stress to Alleviate Menopause Joint Pain Symptoms
Menopause increases the risk of inflammation due to lower oestrogen levels. Stress leads to additional inflammation in the joints because it causes an increase in cortisol levels (1). To relieve pain, learning how to de-stress is essential.
You can manage stress by making lifestyle adjustments such as reducing screen time, taking naps between work, practising solitude through mindfulness and meditation, and avoiding alcohol, caffeine, and sugary food/drinks.
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3. Try Magnesium and Other Supplements for Menopause Muscle and Joint Pain
Magnesium also helps with stiffness, joint pain, and muscle pain since it has effects on bone strength and inflammation (2). With reduced oestrogen levels, baseline magnesium levels reduce as well, leading to conditions like osteoporosis, difficulty sleeping, anxiety, and possibly depression.
As such, increasing the uptake of magnesium will keep bones strong and inflammation levels low, helping to calm the nervous system. It also positively affects heart health, especially when taken with calcium or vitamin B6.
You can get more magnesium by altering your diet and consuming more foods like pumpkin seeds, chia seeds, almonds, and spinach. Great sources of calcium include milk and other dairies, as well as leafy greens. Vitamin B6 is found in poultry, fish like tuna and salmon, and chickpeas.
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4. Regular Exercise as Menopause Joint Pain Relief
Some of the best exercises to alleviate menopause joint pain include the following:
WalkingYogaPilatesStretching exercisesStrengthening exercises
Several studies have shown that exercise has a positive effect on menopause joint pain in most women. Consider, for example, that weight gain is a symptom of menopause, and extra weight can put more pressure on your joints and muscles, leading to more pain. Stretching and strengthening exercises can help shed excess weight while also strengthening your joints, muscles, and bones.
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5. Follow an Anti-Inflammatory Diet to Ease Menopause Joint Pain Symptoms
A good place to start is to track what you eat by keeping a food diary. Some specific examples of food that can ease inflammation include:
Fatty fishBroccoliWalnutsSpinachBerries
It may also be helpful to incorporate an anti-inflammatory diet to counteract the rising inflammation levels. From taking less refined sugar to reducing salt intake, eating more plant-based meals and less meat, you must pay attention to your meals.
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Check With Your Medical Provider
Menopause joint pain may be inevitable but it can be controlled. Natural remedies like exercise, lifestyle and dietary changes, destressing, and intake of magnesium can all help control menopausal joint pain.
Due to the nature of some of these natural remedies like CBD oils, you should consult a doctor before combining any medication with CBD. Though they are widely considered low risk, there's no guarantee how you will personally react to new supplements.
PainTreating Chronic Back Pain at Home With CBD Oil: Benefits, Products, and How to Use ThemChronic pain of all types negatively impacts work productivity, daily life activities (like cleaning, preparing food, dressing, intimacy), and leisure activities. For some people, chronic pain is severely limiting, causing them to curtail most non-essential activities. For others, work becomes impossible, leading to a loss of income and lower standard of living.
Many are treated with pain medication that is addictive and offers diminishing returns over time, requiring increasingly larger doses to get the same effect. As a result, chronic pain sufferers are seeking to manage their pain with natural remedies like CBD oil, but how effective are these? Keep reading to find out.
» Discover the best natural remedies for menopause joint pain
What Causes Back Pain?
Back pain can be caused by a medical condition that affects the joints and/or connective tissues, like psoriatic arthritis, osteoarthritis, fibromyalgia, and rheumatoid arthritis. It can also be caused by aging-related changes to the spine or damage from accidents or strenuous activities like heavy lifting.
With diseases of the joints and connective tissues, inflammation can be a primary cause of pain. though it can also be due to mechanical causes such as the compression of a nerve root, the compression of the disc material between the vertebrae (or the loss of the disc), and the loss of cartilage around and between joints.
Additionally, neuropathic pain (pain caused by issues in the nervous system) may also be a cause.
» Take this quiz and find the perfect remedy for your condition
4 Benefits of CBD for Chronic Back Pain
The specialists working with the Arthritis Foundation point out that CBD remedies are suitable for symptom relief only (1). Though there is much anecdotal evidence for relieving chronic back pain, there is not enough research to justify the efficacy of using CBD to treat underlying inflammatory conditions. That being said, there are a few ways that you may find relief from chronic back pain by using CBD.
» Need some extra support? See our products for pain relief
1. Pain-Relieving Properties
There is a history of cannabis being used to treat pain for centuries, at least (2). The endocannabinoid system (ECS) is a system of receptors in the brain and the nervous system that are responsible for modulating many of the body's functions. Cannabinoids, including CBD, bind to these receptors and may positively impact their functioning.
There are studies that suggest the efficacy of using CBD not just for chronic pain in general, but even for chronic back pain specifically (3)(4).
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2. Anti-Inflammatory Properties
CBD oil has been demonstrated in some studies to decrease inflammation (5), which can relieve swelling and pressure against nerve endings and, thus, pain.
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Fights inflammation by relieving tired musclesContains unique M2CBD formulaPacked with pharmaceutical-grade CBD and functional mushroom blend
3. Reduced Stress and Anxiety
Perception of pain has been reported to lessen when people have lower levels of stress and anxiety, as the body reacts by releasing cortisol, the stress hormone, which increases heart rate, adrenalin output, and pain perception.
A number of studies have found a decrease in anxiety with various doses of CBD, which is a promising result, though more research is needed (6)(7).
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4. Improved Sleep
Poor sleep, a potential side effect of chronic pain, can actually increase an individual's perception of pain (8)(9). It stands to reason that improving the quality of sleep will not only allow the body more time to heal but actually reduce an individual's experienced pain.
Research suggests that CBD may help to improve sleep, allowing for the regeneration of tissue via an increase in nerve growth factor (10)(11).
Product Recommendation: Beauty Sleep Drops
Improves sleep quality and shortens sleep latencyContains unique M2CBD formulaPacked with pharmaceutical-grade CBD and functional mushroom blend
How to Use CBD for Back Pain
There are several methods of using CBD for chronic back pain, each with its own pros and cons.
Sublingually: Tinctures or oils applied sublingually are widely regarded as the best form of CBD due to their comparatively high bioavailability (the amount of a substance your body can absorb), ease of use, and duration of effect.Topically: Topical oils, creams, and lotions have the advantage of being able to be spread over a wide area while also assisting other treatments more locally. However, this method has the lowest bioavailability.Ingestion: Some practitioners recommend taking CBD internally in the form of capsules or drops as more research is needed into the effectiveness of using topical treatments, and there are many individuals who prefer swallowing capsules to using tinctures and oils.
DisclaimerIt is essential to consult a medical practitioner prior to taking any new medications or supplements—be they conventional or alternative. It is also important to tell any medical practitioner about all the medications (conventional, prescribed, over-the-counter, natural, and alternative) that you are taking to make sure that there are no problematic interactions between them and CBD.
Why Wait?
Chronic back pain negatively impacts all areas of people's lives, and many of them react negatively to addictive pharmaceuticals, making the existence of natural alternatives a necessity.
CBD preparations may prove effective in helping alleviate chronic back pain without an impact on mental status and thereby lowering the negative impact on the person's life, and even this can be combined with other therapeutic components like various functional mushroom species. To learn more, take a look at our M2CBD formula.
Pain4 Natural Remedies for Inflammation: Mushrooms, CBD, and MoreInflammation is the body's effort to protect you from outside invaders and infection. It is a part of the immune response but is so effective at killing invading pathogens that it can also harm the body's own cells, often being the cause of pain and other medical conditions.
Acute inflammation occurs when there is a sudden injury or a temporary infection or virus. Chronic inflammation lasts longer than 12 weeks and occurs with ongoing disease and, in particular, autoimmune diseases.
Attacking chronic inflammation is particularly difficult and demands a variety of methods, from preventive diet and lifestyle changes through to conventional medicine and then on to natural remedies. Keep reading to discover the best options available to you.
What Is Inflammation?
Inflammation is the process whereby the immune system (in particular white blood cells) attacks invaders like viruses, bacteria, and anything that is considered a threat to the body. Inflammation can also occur in autoimmune disorders, where the body misidentifies its own cells as invaders.
A variety of diseases have also been linked to chronic inflammation, including all forms of cancer, heart disease, and asthma.
Though inflammation is usually fought with pharmaceutical drugs, there are also many natural at-home remedies that can produce positive results.
1. Mushrooms
A variety of functional mushrooms seem to have anti-inflammatory properties and antioxidant effects, according to research (1). Their numerous active compounds—including polysaccharides, proteoglycans, and terpenoids—are instrumental in preventing inflammation and then reducing build-up.
Mushrooms are often eaten as part of meals, which is a great way to experience the benefit of these adaptogens over time. They can also be powdered and added to drinks or taken as supplements. The best mushrooms for this purpose include:
Chaga
Has antioxidant as well as anti-inflammatory qualities.Reishi
Best for inhibiting inflammation.Cordyceps
Best for inhibiting and treating inflammation.Lion's Mane
Known for being anti-inflammatory and easy to ingest.
» Learn more: Our M2CBD formula
2. CBD
CBD is known for having anti-inflammatory properties that may inhibit inflammatory cytokines (1). CBD interacts with the endocannabinoid system in ways that may decrease inflammation, and have an extremely low level of risk.
CBD can be taken in many forms, including as an oil or tincture, a topical preparation, vaping, a supplement, and as an edible. Edibles have a delayed effect and are long-acting so can be a useful way to get a sustained effect, though oils and tinctures taken sublingually are widely regarded as the most bioavailable and effective method. Vaping is not recommended as it can damage the lungs and airways.
» Looking for great CBD- and functional mushroom-infused products? Browse our store
3. Herbs
Anti-inflammatory herbs are readily available and can be easily incorporated into your diet. They are generally safe in the right doses, and the best ones for fighting inflammation include:
GingerGinger contains anti-oxidant and anti-inflammatory properties and works in the way COX-2 inhibitors do to manage inflammation (3).TumericTumeric's main anti-inflammatory component is curcumin (4).GarlicGarlic's main anti-inflammatory components come from its sulfur compounds which have been shown to decrease inflammation (5).CardamomResearch suggests it reduces inflammatory markers and has anti-oxidant properties as well (6).
4. Lifestyle Choices
Inflammation is negatively impacted by a variety of lifestyle factors and choices. Prevention and control of inflammation can be helped by examining these factors and actively choosing to make better choices:
Smoking causes inflammation by activating neutrophils.Heavy alcohol use adds to systemic inflammation by interfering with the natural gut biome.Prolonged stress causes and aggravates inflammation by provoking the release of cortisol.Sleep deprivation can contribute to systemic inflammation.
Quitting smoking, moderating alcohol, and minimising stress can all lead to decreased systemic inflammation. Moderate exercise may also suppress inflammation, as well as getting adequate sleep (six to eight hours per night) and improving the quality of your sleep.
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Combine Remedies for Maximum Effect
Natural remedies can help to prevent and manage inflammation, but a combination of remedies and lifestyle changes may provide the best results. Luckily, many of these remedies can easily be incorporated into daily life without too much effort.
The effectiveness of natural remedies will depend in part upon the cause of the inflammation and the extent of the inflammation. It is essential to consult a doctor to diagnose the exact causes of inflammation instead of attempting to self-diagnose, especially when considering whether or not you should add extra supplements and treatments into your life.
PainUsing CBD Oil to Reduce Symptoms of Rheumatoid Arthritis (RA): Benefits, Products, and MoreWith the number of scientific studies focused on understanding the benefits of CBD products increasing, there is a growing body of evidence to support the belief that it can reduce symptoms of various ailments.
This article looks specifically at the effectiveness of using CBD oil to relieve symptoms of Rheumatoid Arthritis (RA), how CBD can benefit RA, and the best ways to go about doing this.
Symptoms and Causes of Rheumatoid Arthritis
Rheumatoid Arthritis is an inflammatory autoimmune disorder that primarily affects the joints. Healthy immune systems can differentiate between the body's own cells and dangerous foreign bodies. In autoimmune diseases, the immune system cannot distinguish between the two and attacks the body's cells as if they were hazardous pathogens.
Symptoms of RA include:
Pain and stiffness in the joints, especially the handsBurning or tingling sensations in the jointsSwelling and tendernessFatiguePhysical deformities (in progressive stages)
Benefits of CBD Oil for Rheumatoid Arthritis
CBD oil has various physical and mental benefits that can help ease symptoms of RA, and there are supporting studies to prove so.
1. Anti-Inflammatory Properties
One of the most detrimental effects of RA is the chronic build-up of inflammation in the joints, leading to pain and other conditions.
Studies show that CBD exhibits anti-inflammatory and anti-oxidant effects in individuals suffering from these conditions. A general decrease in inflammation throughout the body can bring much-needed relief for many symptoms of RA, making CBD oil an effective treatment.
2. Pain-Relieving Properties
Chronic pain is one of the most commonly reported symptoms of RA, leading to a complete decrease in the quality of life of many patients. Aside from the anti-inflammatory properties, additional studies have shown that CBD can be an effective analgesic (pain-reliever), particularly in conditions that don't respond particularly well to conventional pain medications. Many of the patients tested noted reductions in chronic pain and improved quality of life.
3. Reducing Symptoms of Anxiety, Depression, and Insomnia
One of the side effects of RA that isn't discussed as often is the increase of mood-related problems like anxiety and depression, and difficulty in maintaining healthy sleep habits. Research has found CBD to be effective in relieving symptoms of anxiety and depression, while further research has also found it to improve the quality of sleep.
For more info, read:
CBD and Functional Mushrooms for Sleep: Benefits, Side Effects, Usage, and MoreCBD Oil and Functional Mushrooms for Anxiety and Stress Relief
Side Effects of CBD for Rheumatoid Arthritis
CBD exhibits relatively low risk of side effects compared to many pharmaceutical drugs, though these don't change much for the condition you intend to treat and tend to disappear once you stop treatment. Side effects to watch out for include:
Dry mouthReduced appetiteDiarrhoeaSomnolence (drowsiness, sleepiness, or fatigue)
How to Use CBD for Rheumatoid Arthritis
When deciding to use CBD to treat symptoms of any disorder, you must first understand the different types of products available to you and how to apply them.
Full-Spectrum, Broad-Spectrum, or Isolate CBD
Isolates are the purest form of CBD and are created by chemically removing all other cannabinoids from the substance. Although you might still experience the positive benefits of CBD, isolates are somewhat limited in their effectiveness. They are better used by those sensitive to other cannabinoids.
Full-spectrum products are the most natural as they contain many other cannabinoids, including THC. Although the amount of THC must still be less than 0.2% (by most laws), it can still be enough to cause failed drug tests that are looking for THC.
The benefit of full-spectrum products is that the other present cannabinoids can actually heighten the beneficial properties of CBD in something called the "entourage effect."
Broad-spectrum products are a "best of both worlds" scenario and are the most popular. They contain other cannabinoids besides CBD that will contribute to the entourage effect but little to no THC that could cause adverse reactions.
Method of Application
Aside from the type of CBD, you'll also have to consider the method that you choose to apply it. Since CBD seems to exhibit anti-inflammatory and pain-killing properties generally, the method you choose shouldn't have drastically different results. However, the most effective and easiest way of using CBD oil for RA is to consume it sublingually. This gives an excellent balance of ease-of-use, bioavailability, and time to feel the effects.
Additionally, you can also use topical CBD products in the form of creams or lotions applied directly to the most-affected areas. Although this method has a much lower bioavailability, it might bring some relief when used in tandem with sublingual.
For more info on this topic, read Is It Recommended to Use CBD Oil, Cream, Or Salve for Arthritis?
How Long Does CBD Take to Work?
Several factors can influence the time it takes for CBD to relieve joint pain, such as personal physiological factors (age, weight, fitness, etc.) as well as the type of CBD product and dosage you are taking. Generally speaking, sublingual CBD oils should bring you some relief within 30 minutes, but these benefits tend to accumulate over days, weeks, and months.
CBD and Functional Mushrooms: Best Products for Rheumatoid Arthritis
Combining CBD oil with the curative powers of functional mushrooms like Turkey Tail and Cordyceps militaris can be more beneficial for rheumatoid arthritis than CBD on its own. Two of the major benefits of functional mushrooms are their immunomodulatory and anti-inflammatory properties, which can work hand-in-hand to relieve symptoms of RA. This is the basis of our M2CBD formula that took over 10 years of research and development by a specialised team of doctors and professors.
For specific natural pain relief CBD oil and functional mushroom products for rheumatoid arthritis, visit our store or pick from any of the following:
Immunity Drops with added zinc or Immunity Support capsules for an improved immune systemUnwind Drops with magnesium to relieve pain and inflammationBliss Oil for a topical product to target joints
How to Choose the Right CBD Product for Your RA
Unfortunately, there is no strict set of guidelines that dictate how you should use CBD to fight specific symptoms. Everyone is different, and will thus have a different set of dosages and methods that will benefit them the most. The only golden rule of using CBD-infused products is to start small and work your way up.
Beyond that, you can speak to your doctor about what they recommend and then follow a process of trial and error (using the information provided here) to find out what works for you.
PainLower Back Pain When Running: 5 Tips to Get Back in the RaceAfter looking forward to running during the week, the last thing you want is lower back pain. Unfortunately, it’s an issue that many runners battle with, and for various reasons. Running is good for building cardiopulmonary endurance so you don’t fatigue easily, but it takes a toll on your spine.
Lower back pain when running may be due to improper technique, poor footwear, muscle strain, repetitive stress, structural malalignment causing pelvic drop or hip extension, and several other causes. Without proper management, it can send you off track and keep you away from what you love doing.
Whatever the cause, there are easy ways you can alleviate lower back pain when running. Here are 5 tips to get you back in the race pain-free.
» Wondering about using CBD for back pain
1. Take Time to Warm Up
A warm-up routine involves low-intensity exercises done to ready your muscles, raise your metabolism, improve your cardio, improve joint load distribution, and reduce the risk of injury. Always include a warm-up program before your race.
To warm up before running, you should target the same muscle groups you will use during the race. You can do this through dynamic stretches, taking a brisk walk, and walking lunges. You can also stretch your muscles or jog at a slow pace to prime them for greater action.
Again, once you are done running, ensure you cool down. The cool-down phase allows you to transition smoothly from the running state to a state of res It and reduces your risk of injury.
2. Improve Your Core Strength
There is more to strengthening your core than building six-pack abs. Strong abdominal muscles can prevent back pain as they help you maintain a good posture, balance, and limit awkward movements. They also aid in force transmission through the muscles instead of the spine, reducing the risk of tension in the lower back that can lead to pain.
Before running and at regular sessions throughout the week, you can focus your exercises on the abs and lower trunk muscles. Examples of exercises for the abdominals include elbow plank, abdominal crunch, push-up, Russian twist, and panther.
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3. Adjust Your Running Form
Do everything to run with a proper technique. A bad running technique can also contribute to lower back pain. Ideally, you should consider the following when running:
While you run, keep your eyes and chest forward. Avoid staring at your shoes; instead, keep your eyes about 10-20 feet forward.Keep your shoulders level and avoid slouching.Keep your arms free at your side, using a relaxed arm swing.While you run, avoid striking the floor with your heels. Instead, aim to strike the floor with your midfoot.Use the appropriate running shoe for your running terrain. Poor support can throw you off balance and affect how force is transmitted through your spine, predisposing you to back pain and injury.
4. Avoid Overtraining and Build Up Slowly
No matter your running level, ensure you stay within your limits and avoid overtraining. Pushing yourself beyond your limits can cause strain on your ligaments and muscles, leading to adverse forces that cause severe lower back pain when running.
A practical way to do this is to space your running, going no more than four times a week. Ensure you rest adequately in between your running days. Also, you should avoid overexerting your muscles; do not increase your speed and distance simultaneously, as this can place undue pressure on you. Instead, aim for progressive overload where you improve your running performance slowly over time.
5. Try Supplements
Several supplements can help prevent or relieve lower back pain so you can run without pain. These supplements provide a natural alternative to treating back pain with analgesics and often contain the following elements: Omega 3 fatty acids, vitamin D, collagen, glucosamine, chondroitin, CBD Oil, and others.
» Learn more with our posts about treating chronic pain bain at home with CBD oil and functional mushrooms
Lower Back Pain When Running Should Not Persist
Exercise may be effective at treating lower back pain, but be careful before you start any exercise regimen as you open yourself up to injury without the proper preparation. While some muscle soreness is normal when you go from long periods of being sedentary to exercising, it shouldn't incapacitate you or persist for more than a few days. Ensure you consult a doctor or physiotherapist before attempting any stretches or exercises if you experience lower back pain when running.