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How to manage an arthritis flare up When arthritis flares up, it can put the brakes on normal everyday life. Pain increases, mobility decreases and you can be left feeling too exhausted to get out of bed in the morning, let alone cope with daily chores and work. Flare ups can last for anything from a couple of days, to weeks and even months. So, it's good to be able to spot the signs that one could be imminent. Try some of these planning tips to be better prepared for what's ahead so you can deal with the pain and manage your days until it subsides. Look out for the signs The longer you live with your arthritis the more predictable it might become. Over time you might begin to notice that if you have a particularly strenuous day, then the following day or two might result in swollen, stiff and sore joints. Be ready to manage these predictable flare ups with some good planning/diary management - plan your strenuous days around days you know you will be able to rest up some more. Make sure you have sufficient supply of the painkillers and pain management tools you regularly use.  Keeping a health diary is also a good tactic. While it is tricky to predict those unexpected flare ups, a diary could help you to pay attention to early warning signs like aching hands, lack of sleep etc so you can be more prepared for when the flare up happens. Keep healthy Living with an autoimmune disease, and taking prescription medicines on a daily basis, means you will most likely have a compromised immune system. Your defenses against viruses and bacteria will be lower and therefore you're more prone to infections which can trigger an arthritis flare up.  Simple things like washing your hands regularly with good soap and water or an anti bacterial gel if you're out and about can help keep you free from germs, as can avoiding close contact with others and not sharing food/drinks.   Use Heat and Cold  Hot and cold compresses (like these hot and cold shoulder and knee/ankle wraps) can help ease the pain of an arthritis flare. Heat soothes joint pain by increasing blood flow to the painful area and relaxing the muscles. Cold eases inflammation by constricting the blood vessels. Both treatments should be done for no more than 15 minutes at a time, two to four times a day. Rest... and keep active! Yes, you need to do both! While the best thing you can do for your arthritis is to keep moving, if you are experiencing a flare, sometimes the best thing you can do for your arthritis is rest and allow your body to recharge. It's all aboutf finding the right balance between activity and rest that works for you and your body.  Rest does not mean stop moving. When you stop moving your joints will stiffen up and you'll start to lose your range of movement very quickly. Keep doing simple stretches if you can, walk or maybe swim if you can. If getting out of your chair is too hard then do something simple like slowly raising and lowering your legs while seated comfortably. Just be sure to pace yourself and don't overdo it. If something causes you more pain, stop immediately. Plan ahead with your Consultant Your GP and hospital consultant are your allies in your battle against these flare ups. Make sure that you set out together to keep your disease in check and your symptoms at bay. But when a flare strikes, your prescribed treatments may not be enough. Talk to your doctor about a plan of action should a flare occur, such as making adjustments to your medications temporarily or adding an additional medication to treat the acute symptoms. Need more support with household items to support you and your arthritis? We're always here to help. For all your Medical and Homecare supplies give us a call at Mediworld.   We have over 40 years experience in medical, surgical and home health supplies and we're always on hand to chat if you need support or advice. Follow us on Twitter and Facebook.

How To Keep Healthy This Winter The Autumn Equinox is here and it's the time of year to start thinking about (and possibly dreading) hunkering down for Winter.  We can feel the days getting shorter, the temperatures are dropping and there are sniffles and runny noses appearing all around us.  With the global Covid pandemic so acutely in our minds just now, keeping healthy has never been so pressing, and putting some good lifestyle plans in place right now before the depths of winter set in will set us in good stead for the flu months ahead.  Here are a few ideas on how to improve our physical and mental wellbeing now, and throughout the long winter ahead.  Eat well!  It can often sound like a broken record, but making sure you hit your target of eating a variety of fruit and veg every day is one of the best things you can do for your health. Try to eat fresh food and use fresh products as much as possible - packaged and processed food, while it might be convenient, it's not the cheapest option and it is not your friend! Of course, a treat now and then is fine - in fact it's mandatory! Just remember that what you eat has a direct impact on your health - so if you want to stay in good form, start by being kind to yourself through food.  Get Outside! We can possibly expect some periods of tighter restrictions on our movements as the impact of the Covid pandemic ebbs and flows, but if it's possible we need to make sure we're getting enough fresh air and vitamin D as possible - especially as the daylight hours become shorter and shorter.  Vitamin D is one of the great benefits of spending time in the daylight (it doesn't have to be a sunny day to absorb Vit D but in the winter months it might be a good idea to take a supplement). Vit D is important to keep our bones and muscles healthy, and although we gather much of it from sunlight (especially in summer months) we can supplement in the form of foods that contain some levels such as oily fish, red meat and eggs. If you feel you need a supplement tablet make sure you check with your pharmacist or GP for the correct dose. If you tend to forget your daily tablet why not try one of these daily pill dispensers?  Exercise! Walking, running, cycling, playing sport or even skipping in your front room! It's all great for our bodies and minds. A healthy body will keep your immune system strong and help you to fight off any small bugs and colds going around. So as Winter approaches, now is the time to start setting fitness goals. Whether it's running your first half marathon, walking for 20-30 minutes each day or regularly spending time on an at-home pedal exerciser, setting yourself a challenge (perhaps online or with a group of friends, family or local club) is a great way to make sure you follow your exercise goals. Tell yourself now that you won't let the winter weather stop you from following your plan - rain, hail or shine you'll always feel better for having moved your body and for completing your goal for the day. You might just need to take an extra waterproof jacket!  Avoid Stress It's fair to say that during these uncertain times we are living with a certain amount of stress and anxiety in our lives. Concerns for our own health and that of our loved ones is a constant state, and that stress can have a true and lasting impact on our wellbeing. Remind yourself that worrying excessively about things that cannot be controlled or even fully understood isn't going to be helpful, and could actually be quite detrimental. We're all in this together - quite literally the whole world is facing this. So, it's ok to talk about it and to share your worries and emotions with friends and family. Even a short chat with a neighbour when you're putting the bins out can alleviate a bit of tension. There are many helplines available too if you find it difficult to express yourself to people you know well.  Keeping active, eating well and maintaining good social connections are more important in the Winter months than in summertime, when getting out and about is considerably easier. Make plans and set times in your diary to make sure you get enough time working on and looking after yourself this winter.  Need more support? We're always here to help.  For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical and home health supplies and we're always on hand to chat if you need support or advice. Follow us on Twitter and Facebook.

You've been stuck on the couch for weeks recovering from a knee surgery, and you're itching to get moving again. With walking and high impact exercise still off the table, you're searching for a simple and yet effective way to get back on your feet without exerting too much stress on your healing knee. You've come to the right place! The pedal exerciser isn't just for people recovering from knee surgeries. This compact yet powerful device lets you get in a cardio workout right from the comfort of your favourite spot, and is practically ideal for anyone and everyone. With just a few minutes a day, you get to feel your energy levels rise, strength return, and mood brighten.  Best of all, pedalling is low impact so you can exercise safely without risking re-injury. With the aid of a pedal exerciser, you'll be pedalling your way to recovery in no time. How a Pedal Exerciser Can Help With Rehab Before we delve deeper, it’s best practice to understand what a pedal exerciser is. A pedal exerciser is a small, lightweight pedal machine used for upper and lower body exercises. They're great for an at-home workout but are particularly useful for use in rehab patients or those with arthritic pain. A pedal exercise can be a fun and engaging way to rehab an injury or improve your range of motion. You'll be able to get your blood pumping and joints moving by using it without overworking your body. Now to the fun part; how does it help with rehab? Low Impact Exercise: Pedalling is a low-impact activity that is easy on the joints. Therefore, a pedal exerciser allows you to exercise while avoiding high-impact activities when recovering from an injury. In this case, you're in control of the resistance level, so you can start light and build up your endurance over time.  Improved Circulation: Pedalling causes your blood to flow, allowing more oxygen to reach your muscles and tissues. This can help to alleviate pain and accelerate healing. For desk workers or those with mobility issues, a pedal exerciser is perfect for improving circulation when walking isn't possible. Better circulation also means less swelling in the ankles and legs.  Increased Flexibility and Range of Motion: The range of motion in your hips, knees, and ankles can be improved by pedalling both forward and backward. This easy workout helps to lubricate the joints and warm up the muscles, making it great for anyone suffering from arthritis or joint stiffness. Since the pedal exerciser is simple and low-impact, it provides a great way to get the advantages of exercise right at home. Plus, It may not entirely be for rehabilitation. It could also be used for general fitness and circulation improvement.  Choosing the Right Pedal Exerciser for Your Needs A pedal exercise is a great way to start rehabbing at home, but with so many options out there, how do you know which type to choose? First of all, consider your needs. A quick question to ask yourself is: "Do I want a full range of motion for my legs or just gentle exercise?" For light to moderate use, a basic model with adjustable tension will work great, but if you need a higher intensity, look for a heavier flywheel and a wider range of resistance. Next, think about size and portability. A smaller model can slide under a desk or table when not in use. Larger pedal exercisers with sturdier frames provide more stability if balance is an issue. Some even fold up for storage or travel. Don’t forget about your comfort! Padded or adjustable seats and ergonomic pedals make exercising a more pleasant and sustainable experience. It's best to look for a model with straps or toe loops to keep your feet securely in place. Lastly, check out the extras. Things like built-in monitors to track time, speed, distance and calories burned can help keep you motivated. Some pedal exercisers also have reverse motion for added challenge and variety. Setting Up Your Pedal Exerciser for Optimal Use Setting up your pedal exerciser can be difficult, but with the right instructions and consistent practice, you'll be a pro in no time.  First, you have to: Find the Perfect Spot Place your pedal exerciser in an area where you'll use it regularly, like in front of the TV or next to your desk. Having it in plain sight will make you more likely to hop on for a quick spin.  An open space without a lot of foot traffic is ideal so you have room to pedal freely without bumping into furniture or other people. Adjust the Tension Start at a lower tension level and build up as your endurance improves. Turn the tension knob or push the level buttons to increase or decrease the difficulty.  Find a level that provides moderate resistance but still allows you to pedal at a steady pace for 10-15 minutes. You want to be able to exercise continuously without getting overly fatigued. Track Your Progress Use the display screen on your pedal exerciser, if it has one, to establish goals and keep track of your progress. Aim for accumulating 30-60 minutes of pedalling time per day for the best results.  Then, start a timer when you begin pedalling and stop it when you're done to record your total time. Some pedal exercisers also track metrics like speed, distance, calories burned and RPMs (revolutions per minute) to help keep you motivated. Try to increase your speed and RPMs over time as your legs get stronger. Stay Hydrated and Stretched Be sure to drink plenty of water before, during and after your pedalling workout. Staying hydrated will give you more energy and help your muscles recover.  Doing some light stretching before hopping on the pedals can also help prevent injury and make pedalling feel more comfortable.  Exercises You Can Do With a Pedal Exerciser A pedal exercise opens up a whole new world of rehab exercises you can do right from the comfort of your own home. Get those legs pumping and your heart rate up with these fun options; but first how do you incorporate other exercises with just a pedaler?: There are fun exercises you can add to your routine to create diversity and stimulate your interest. These exercises include: Seated Leg Extensions Sit up straight in a chair and place your feet on the pedals. Push down using only your leg muscles to spin the pedals forward. Release and repeat for several minutes. This works your quadriceps, hamstrings and glutes. Start with higher resistance to really feel the burn! Arm Pedalling Sit with the pedal exerciser in front of you and place your hands on the pedals instead of your feet. Push and pull the pedals, using only your arms to spin them. This provides an aerobic workout for your arms and shoulders. Start with a lower resistance and build up as your endurance improves. Seated Marches While seated, place one foot at a time on the pedals and push down to spin, alternating feet like marching in place. This helps improve hip mobility and flexibility. For low-impact, march without resistance. Add resistance for a more vigorous cardio workout. Pedaling Techniques for Rehabbing Different Injuries Pedalling is an excellent way to recover from injuries, but the methods you employ can change depending on what you're recovering from.  Here are some recommendations for the most typical injuries: Knee injuries If you're recovering from a knee injury like an anterior cruciate ligament (ACL) tear or meniscus damage, start with low resistance and higher reps, around 50-100 reps per session. This helps lubricate your knee joint and increase flexibility without stressing it. As your knee improves, slowly increase the resistance. Ankle sprains For a sprained ankle, pedalling in reverse can help. Pedal backwards at a moderate pace for just 5-10 minutes a day. This motion flexes your ankle in the opposite direction of a sprain, helping to loosen tight tendons and ligaments. You'll be back on your feet in no time! Hip injuries If you have hip bursitis or an impingement, keep your pedalling cadence on the higher end, around 80-100 RPMs. This faster pace helps warm up the hip joint and keeps muscles flexible and mobile. Start at a lower resistance and build up as your hip starts to feel better. Hip stretches and icing the joint can also provide relief in combination with pedalling. Low back pain For chronic low back pain, an upright seated position is best. Pedal at a moderate pace and resistance for 15-30 minutes a day. This helps increase blood flow to the lower back muscles, loosens tight areas, and gently mobilises the spine. Be sure to take breaks if your back fatigues. Icing and gentle yoga can complement your pedalling routine. You can customise your pedalling workout to target particular areas by modifying variables like resistance, pace, duration, and body posture. Nevertheless, consistency and patience is key. Stay positive, as you may not see immediate results, but with time it all falls into place – you've got this! Frequently Asked Questions: Using a Pedal Exerciser for Rehab Will using a pedal exerciser really help with my rehab? Absolutely! Pedal exercisers are a great way to gently and gradually build up strength and range of motion after an injury or surgery. The repetitive motion of pedalling helps improve flexibility and mobility in your joints and muscles. It also increases blood flow to the area you're rehabbing, which speeds up healing. How often should I use the pedal exerciser? For the best results, aim to use your pedal exercise 3-5 times a week, starting with just 10–15 minutes at a time and building up as your endurance improves. Be sure to start slowly and listen to your body. You can do multiple short sessions throughout the day if needed. The key is to keep those joints and muscles moving regularly without overdoing it. How much resistance should I use? Start with little or no resistance when you first begin using the pedal exerciser. You want to focus on regaining range of motion and flexibility. As your strength builds up over days and weeks of use, you can gradually increase the resistance using the tension knob. Start with slow movements first; only increase it by small increments. It's better to start too easy than too hard. You never want to push through pain. What other tips do you have? Start your session with 5–10 minutes of gentle stretching to warm up your muscles. Keep your pedalling motion smooth and steady. Don't jerk your legs. Consider doing leg exercises in between pedalling sessions to strengthen your muscles. Stay hydrated and consider icing sore areas when done. Ask your doctor about taking over-the-counter pain medication before use if needed. Consider using a pedal exercise with reverse motion to work your legs in both directions. In conclusion, staying active and mobile is very important, especially as we age or recover from injuries. So, what are you waiting for? Get out there and find an affordable pedal exerciser so you can start reaping the benefits. Your body and mind will thank you for the gentle exercise and mental boost. Consultation with your GP or physiotherapist is always recommended, particularly for post-operative patients. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years of experience in medical, surgical and home health supplies and we're always on hand to chat if you need support, assistance or advice.  Be sure to follow us on Twitter and Facebook to get updated on new updates just for you.