Exercise in the pain-free zone. Exercising other parts of the body is the safest option.
Elevate if your joint is swollen, hot or red.
Passive stretching/Continuous Passive Motion – should be used carefully every day to maintain and increase range of motion.
Tests:
- Infection – Culture and molecular test of synovial fluid withdrawn by needle aspiration.
- Inflammatory cytokines – blood test, can also test synovial fluid.
- Autoimmune diseases and other – blood test.
- Nutritional status – blood test for iron, vitamin D, potassium etc, and iodine in urine.
Anti-Inflammatory Diet – caloric restriction (fasting) and diets high in vegetables, fruit, nuts and legumes (e.g. the Mediterranean diet) are known to reduce inflammation. In general, a low sugar, high fiber diet is recommended.
Anti-Inflammatory Supplements – take nutrients shown to be deficient (e.g. Vitamin D). Curcumin and fish oil have anti-inflammatory properties. Note: use these as appropriate for an individual’s medical condition and medications, consult a doctor.
- https://www.arthrofibrosis.info/post/your-guide-to-immune-supporting-minerals
Anti-inflammatory Medications
Stress reduction and meditation regularly.
Good sleep is essential for proper immune system functioning.
- Magnesium supplements can help with sleep.

🚫 DON’T

“Push through the pain” while exercising or stretching.
Continue with any activity that upsets the joint (pain, swelling, heat).
Permit anxiety and stress. Stress has a powerful effect on the immune system and increases inflammation.
Have untreated gum disease – good mouth hygiene is important. Bleeding gums allow bacteria into the bloodstream, and these can travel to joints and remain there, creating inflammation.
Take non-steroidal anti-inflammatory medications (NSAIDS) for more than 4 days (long term)
Pages & Databases