1. Practice good posture while sitting, standing and walking. This will place less stress through your joints and place your muscles in a more advantageous position.
2. Range of motion exercises should be performed at least daily to maintain joint flexibility. They should be done more often if you wish to increase movement.
3. Strengthening exercises should be done daily or every other day to improve muscular support of joints.
4. Endurance exercises should be performed at least 3 times per week for 20-30 minutes, maintaining your target heart rate (consult your doctor to determine this).
5. Pace your activities by alternating between difficult activities and relatively easy activities, resting when needed.
6. Use larger and stronger joints/muscles to perform heavier activities. For example, carry grocery bags in your arms and not with your hands/fingers.
7. Use walking devices if needed. A simple rule is that if you walk better with a device than without it, you need it.
8. Use assistive devices such as long-handled shoe horns, built-up utensil handles, and Velcro as needed to make your life easier, but remember to do exercises to maintain movement and strength.
9. Control your weight. Increased weight can cause increased stress through weight-bearing joints.
10. Plan your activities so that you don't have to make multiple trips on stairs throughout the day.
11. Manage stress effectively. The amount of stress which you are under does influence your pain level.
12. Use heat or cold as necessary to temporarily ease your pain. However, this should not be done for more than 15-20 minutes, 3-4 times per day.
    

For more specific physical therapy recommendations, please feel free to contact:

THE pt GROUP

1-888-PT-FOR-YOU
(1-888-783-6796)