Advertising
Advertising

Science Finds That Tai Chi Can Heal Your Knee Joints Effectively

Science Finds That Tai Chi Can Heal Your Knee Joints Effectively

Osteoarthritis (OA) is a common degenerative joint disease which can lead to joint pain, grinding and cracking of the joints, limited knee function and other difficult signs and symptoms and it puts people at greater risk for falls. Treatment – especially pain control — using traditional methods can be challenging. However, a recently published study has found that alternative methods like tai chi can improve quality of life for those who suffer from arthritis in their knees.

The Latest Study

The latest study on alternative treatments for arthritis of the knee is coming out of Tufts University, where researchers have just published a study which looked at tai chi versus traditional physical therapy methods for improving quality of life for those who have osteoarthritis of the knee.

Advertising

Research focused on two groups of participants, all of whom had been diagnosed with arthritis in their knees: one group received 2 days of traditional physical therapy for 6 weeks followed by 6 weeks of at-home therapy, a mainstream approach to arthritis treatment. The second group participated in Wang-style tai chi exercises for 12 weeks.

Researchers checked up on both groups at 12, 24 and 52 weeks. It was found that while both groups showed improvements, the participants that had participated in the tai chi showed significant improvements over the control group at 12 weeks, and at 24 and 52 weeks were found to be using fewer pain pills and reporting less depression, a common symptom for those with this condition. Researchers concluded that “patients and their physicians should discuss tai chi as a therapy option”, especially due to the improvements in mental health found due to participation in tai chi.

Advertising

The Treatment Possibilities for OA

This study could potentially have a big impact on those suffering from osteoarthritis of the knee, which the Centers for Disease Control (CDC) estimates will impact as many as 50% of the population by age 85 — and since the 85+ segment of the population is the fastest-growing one in the United States, the problem is a large one just through sheer numbers.

It is also a problem because knee arthritis can be challenging to manage. Current mainstream treatments can center around weight loss to help ease pressure on the joints as well as use of over-the-counter drugs like ibuprofen or naproxen, regular injections of corticosteroids or hyaluronic acid, braces, physical therapy and, if all else fails, surgery. However, all of these treatments come with problems: weight loss can be an enormous challenge for patients of any age and the success rate is low; over-the-counter drugs can cause problems like stomach ulcers and bleeding and injections like corticosteroids, if used in the long term, can cause serious problems like osteoporosis and diabetes. Surgery can bring the risk of complications like infection, slow recovery time, or post-surgical pain.

Advertising

That is one of the reasons why so many people seek out complementary and alternative medicine (CAM) practices for long-term osteoarthritis treatment.  These therapies include supplements like glucosamine which are supposed to help support joint health as well as topical treatments like capsaicin and practices like acupuncture. Tai chi easily fits into the CAM category and with studies like the one discussed above getting attention in the media, more patients might try this practice out for themselves. It appears to be effective with both the physical and psychological effects of osteoarthritis — but without the unwanted side effects of some mainstream therapies.

In short, osteoarthritis of the knee is a difficult condition to live with and to manage from day to day — and can bring with it unfortunate symptoms like depression and an increased risk of falls. However, tai chi appears to be a natural way to help strengthen knee function, reduce pain and improve emotional outlook for those who have to deal with this chronic condition.

Advertising

More by this author

Brian Wu

Health Writer, Author

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It Amazing Benefits Of Cucumber Water (+5 Refreshing Recipes) How To Improve Your Health With Matcha Green Tea How To Enjoy Green Tea By Reducing Caffeine In It 8 Amazing Health Benefits Of Chia Seeds You Shouldn’t Miss

Trending in Health

1 How to Practice Meditation for Anxiety and Stress Relief 2 7 Morning Rituals to Empower Your Day And Change Your Life 3 10 Emotional Regulation Skills for a Healthier Mind 4 13 Delicious Antioxidant Foods That Are Great for Your Health 5 13 Bad Habits You Need to Quit Right Away

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next