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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.

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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.

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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.

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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.

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Brian Wu

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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