Applying an ice pack to the area where you’re feeling the pain can reduce inflammation and make your hip feel better. Focusing on the upper cervical spine, this specialized chiropractic approach involves precise techniques to enhance its health and function. Rest the joint, particularly from the activity that likely caused the bursitis. Icing the area of hip bursitis often helps to alleviate the symptoms. Arthritis affects the joints rather than the bursa. discomfort in certan muscles and bones. Take powdered ginger capsules. First of all, rest is the fundamental basis of this treatment. This stimulates the body's repair mechanism to promote growth and replacement of damaged tissues. The causes of bursitis are multifaceted and may range from production line packing to the laying of carpet. Medically diagnosed Carpal tunnel syndrome (CTS) results from compression to the median nerve often caused by inflammation and swelling. In most cases, bursitis pain goes away within a few weeks with proper treatment, but recurrent flare-ups of bursitis are common. Pools are often heated to relax tight muscles and stiff joints, but cold water immersion can also be used to decrease inflammation. Bursitis is a condition that causes inflammation in the bursae, which are small fluid-filled sacs that cushion the joints. 2. It mostly happens after a repetitive activity is done for too long. Natural Remedies - Barbara O'NeillBarbara O'NeillMisty Mountain Health RetreatBursitis Natural Remedies OVERVIEW ; EDITOR'S CHOICE ; MOST POPULAR REMEDIES. DMSO is another effective remedy for bursitis. For further. Step forward with a non-painful leg and keep the affected foot behind. Curcumin, the bioactive ingredient of turmeric, finds its use in many chronic diseases by virtue of its anti-inflammatory property. Disclaimer: The information on this page is intended for individuals who have been medically diagnosed with Ischial bursitis. fish oil or omega-3 fatty acids. The body is capable of healing itself as long as you give it what it needs. Natural remedies, such as herbs and supplements, may be safe, effective treatment options with few significant side effects. Topical application of ginger oil will have a direct impact on the hip swelling. Overpronation of the foot (when your foot rolls inward excessively) Flat feet and high arches. If you try to ‘push through’ the pain of bursitis, you’ll only cause additional inflammation. Ted's Remedies, Learn which natural remedies can help relieve hip, shoulder and knee bursitis, such as apple cider vinegar, blended lemon, castor oil and white willow bark. Healthy bursae. In fact, massage can be a great addition to other home remedies for bursitis in this list. Some cases of Knee Bursitis require surgery. tender or warmer than surrounding skin. DMSO. The best Knee Bursitis treatment is BFST. Resting the Body Part that Hurts. 1. Stock says these seven approaches may relieve the pain and pressure on the toe joint: Maintain a healthy weight. Weil recommend? Beyond rest to prevent further irritation and allow healing to begin, apply DMSO (dimethyl sulfoxide), a chemical. Step 2: Gently press your lower back toward the floor to engage your abs. Following are the herbs that help to deal with bursitis. Apple cider vinegar Apple cider vinegar is the new super food. Castor Oil Packs. Ultimate Bursitis Relief™ Natural Bursitis Symptoms Remedy is manufactured in the USA under strict GMP Quality Control guidelines and in accordance with all US Food & Drug Administration policies. Your provider might suggest at-home treatments to reduce the pain and swelling while your bursa heals: Elevate the injured area. When ready to eat, reheat on the stovetop until just warm. 5 Conclusion. Ice: Applying ice to the affected hip can help to reduce inflammation and numb the area, providing relief from pain. Common causes of fluid build-up on the knee include: Injuries. Natural treatments are 100 % safe enabling the patients to avoid any side effects. Regular chiropractic care adjustments have proved to be very effective at helping provide lower back pain relief, especially when combined with other treatments, like physical therapy (if needed), exercise, massage therapy or soft tissue therapies. Treatment for bursitis typically involves rest, ice, elevation, and the use of NSAIDs to reduce pain and inflammation. Bursitis – Home Remedies. Inflammation occurs with repetitive movement, pressure on your joint, gout or rheumatoid arthritis, an injury or an infection near. 3. Taking these medications as directed on the package. 1. Door lean. Wear a splint, sling or brace to keep the injured area supported. This can aid in. Hold the stretch for at least 30 seconds. The purpose of home treatment for elbow bursitis is to relieve the symptoms of pain and inflammation as much as possible while allowing the natural healing process to take place. Turmeric (curcumin) Turmeric is a yellow spice used in a variety of cuisines. Treatment Bursitis often improves over time, so treatment is usually aimed at symptom relief. The most common invasive treatment for bursitis is a steroid injection into the gel-filled bursa sac. One important component, curcumin, has anti-inflammatory activity and has been used for relieving arthritis, bursitis and other joint pain, stabilizing blood sugar, preventing cancer, treating warts and wounds and alleviating eczema and psoriasis. If other treatments do not work. Find answers to common questions such as; are there any exercises or foods to help relieve bursitis pain? Also discover the OSMO Patch, a non-invasive and. 1. Together, they make a pleasant. Soaking the feet in cold water can help temporarily relieve the symptoms of BFS. 95 *. Bursitis can be caused by a bacterial infection and should be treated with antibiotics, ice, and rest. Treatment for bursitis typically involves rest, pain medication and the application of home treatments like ice packs or cool compresses. The oil contains anti-inflammatory agents, such as ricinoleic acid, which can relieve inflammation and discomfort while promoting good circulation and better mobility. Fruits and vegetables: Fruits and vegetables are important sources of vitamins and minerals, as well as antioxidants, which may protect against inflammation. Castor oil is one of the most effective natural remedies for bursitis. But, they can also be used to reduce inflammation that occurs when you suffer from bursitis of the knee. The most common causes of bursitis are injury or overuse, but it can also be caused by infection. Knee bursitis treatment may begin with ice and rest in the first 24-72 hours of noticing knee pain or swelling. You can also use a bag of frozen veggies like peas or corn. Vinegar has been used for various health purposes by different cultures for many centuries. Stretch Regularly. Lift the arm that hurts, and bend at the elbow. 3. Add to Cart. it is a well known anti-inflammatory product or formulation of planet ayurveda. Addressing the source of your knee pain with natural remedies is often easier than you might think and it may spare you from expensive and painful surgeries in the future. Knee bursitis is swelling or inflammation of the bursa, the small fluid-filled sac located between either the skin and the tendon or the tendon and the bone. It can help to improve the blood circulation and reduce stiffness and swelling. $79. Cheese. White Vinegar. Apis mellifica (#1 homeopathic for bursitis) – joints swollen, hot and painful; water on the knee; any kind of hot stinging pain; feels better from a cold application. Many people with shoulder bursitis also have shoulder tendinitis. Repeat this 30 times in each direction once a day. The OSMO Patch is a Natural Treatment for a Baker’s Cyst which: Provides Pain Free Effective Relief! Is an Intelligent Natural Alternative! Contains Absolutely No Drugs or Steroids! Is Non-Invasive & Works while you SLEEP!, & importantly…. Castor Oil. North Carolina, United States. Compression can be an effective aid in the treatment of bursitis. Elevating your pelvis engages the hip flexors, gluteal muscles, hamstrings and quads. It happens when the bursa that cushions the greater trochanter part of your femur is swollen. Apply a cold compress or ice packs wrapped in a thin towel to the area for 15 minutes at a time, a few times a day. suggested by shahnaz. It may seem simple, but also try to avoid the motion that. [8] Provide protection by padding the joint, especially if it's in the lower half of your body. All of these muscles. The below given treatment options with respect to bursitis would be of tremendous help in dealing with pain, swelling and inflammation of the joints. Bursitis is inflammation of a bursa. If the natural remedies for bursitis do not improve symptoms within a few days, an individual with bursitis may wish to be evaluated by a medical professional. It will be necessary to pay for an appointment with the doctor in order to get a diagnosis, or for additional treatment in a severe case, for example if the bursa is infected. Try wrapping an ice pack in a towel and applying it to the affected hip for 20-30 minutes at a time, several times a day. Replace whatever acidic and starchy food you used to eat with food that is rich in magnesium. But avoid these if you have kidney problems or if your doctor has told you to avoid aspirin because it upsets your stomach. iron. Ginger is a natural anti-inflammatory, so it could help reduce the swelling and pain related to elbow bursitis. Stretching your hip joints can relieve and prevent bursitis pain. Bursitis occurs when the bursa beings to swell and becomes inflamed. Conclusion: 5 Home remedies for bursitis on the knee. more painful when you move it or press on it. You may also see swelling and feel warmth around the affected area. Knee bursitis, or inflammation in the bursae (small sacs of fluid) that cushion the outside of the knees; Chondromalacia patella, which refers to damaged cartilage under the kneecap. Email This BlogThis! Share to Twitter Share to Facebook. Mustard Seed. Chamomile tea taken 3-4 times a day will. Applying frankincense or peppermint natural essential oils on the affected area naturally promotes blood circulation, which can help to alleviate pain and inflammation. Elevate the affected joint as much as possible, and use a compression wrap to reduce swelling. Apply ice 10 to 15 minutes at a time, as often as twice an hour, for 3 days (72 hours). Shoulder Bursitis. Bursitis can affect any joint, but it's most common in the shoulders, hips, elbows or knees. Weak muscles and stiffness are two of the leading problems associated with knee injuries. The stretch improves limb mobility and helps improve posture. Summary. Lay on your back with your legs out straight. First, you can stop the movements and activities that cause you tenderness and pain. Bursitis is an inflammation in one of the small, fluid-filled sacs (bursae) often found near joints in the body. Next, moisten the washcloth well with this mixture. Thankfully, there are a number of natural remedies that relieve hip, shoulder, and knee bursitis pain. Try to rest the area where the pain is. If you suspect that you have Ischial bursitis then it is important to visit a qualified medical professional in order to. Shoulder pain and clicking may be due to a tear in the glenoid labrum, the ring of cartilage that runs around the edge of the shoulder socket and helps hold the joint in place. Before applying the mixture, put on a layer of olive oil and a piece of cotton cloth to apply. Castor Oil Packs. Is Backed by our ‘ 90 Day No Questions Asked Money Back Guarantee ’. g. An easy way to use mustard seed for joint pain relief: Make a plaster with warm. thickening of your bursae. Applying ice packs in a 20-minute on, 20-minute off schedule for the first 24 hours may also provide significant (if chilly!) pain relief. You will usually notice the redness of the bursitis within a few weeks,. Septic bursitis occurs when an infection causes bursa inflammation. your heel’s painful to the touch. Aspirin, ibuprofen and naproxen are over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs). Hold the stretch for at least 30 seconds. Bursitis is a common age-related joint inflammation that often strikes the knee, elbow, hip, shoulder, or heel. Treatment includes rest, ice, medicines and gentle physical therapy. by Victor -September 27, 2013. Bend both knees slightly. 4. Thyroid support complex is a comprehensive natural thyroid supplement containing vitamins, minerals and herbal extracts that provide all the raw materials your thyroid needs to work properly. The pain is often sharp in the first few days. 14. The pain and swelling from bursitis are caused by inflammation in your fluid-filled olecranon bursa. Coffee. The medicinal properties of turmeric, combined with the healing properties of honey, one of the best. Shoulder blade squeeze. Stretching and Resting. If you want to ensure you are getting the most benefit from your turmeric powder to help fight joint pain, try the following preparation ideas: Idea #1) Mix a tablespoon of turmeric powder, a teaspoon of melted coconut oil, and an egg yolk. Ice your elbow several times a day. Bursitis can affect any joint, but it's most common in the shoulders, hips, elbows or knees. [21] 3. painful walking and running. The basic treatment for bursitis involves providing rest to the affected joint area on temporary basis. The pain caused by chronic bursitis can be alleviated with hot and cold compresses. Bursitis can be limiting, but Dr. This kit consists of 3 natural bursitis medicines: Arthrosolve, OM 30 (OM 30 Bursease Formula) and Arthrose. When the bursa on your foot is inflamed, you may have symptoms such as: swollen, red, and warm heel. Ankle bursitis is when one or more of the bursae in the ankle become inflamed, causing pain, swelling, and difficulty moving the ankle. Seeing as the most common type of hip bursitis is trochanteric bursitis, the following key in on trochanteric bursitis exercises to avoid. Gout is a painful form of inflammatory arthritis that usually affects the big toe, but can develop in any joint, including the elbow. Take two 325-milligram aspirin tablets four times a day to reduce swelling associated with bursitis. The costs of bursitis treatments are usually minimal. Pain when you stand on your toes. (No. The most common cause of knee bursitis is kneeling. A sudden increase in walking, running or jumping can cause heel bursitis. Heat Or Ice For Hip Bursitis. Typically, you’ll combine rest with other at-home shoulder bursitis treatments. Home Bursitis Bursitis - Natural Remedies. Typically, you’ll combine rest with other at-home shoulder bursitis treatments. Plant, and animal-derived nutraceutical preparations have been used for hundreds and even thousands of years to obtain. While an ice cube can make a good massager, an ice pack can help to reduce inflammation. Bursae are small, fluid-filled sacs that cushion and lubricate joints, the areas where different tissues (e. Acid Reflux Natural Remedies From Holistic Healing Systems. The anti-inflammatory properties of this remedy is best to cure bursitis like problems. Natural Treatment For Shoulder Bursitis. "PRICEM" stands for "protect," "rest," "ice," "compress," "elevate," and "medicate". Apple cider vinegar, lemon juice, and turmeric are each frequently recommended anecdotally for gout. Cleaning scratches or cuts on elbows and knees. Fish Oil. Its treatment can be done at home, as long as the bursa isn’t. Trochanteric is a specific type of hip bursitis. Discontinue the activity that caused knee bursitis and avoid movements that worsen your pain. To help bursitis naturally, you can simply prepare some mullein tea and soak a clean cloth in the warm tea. Natural treatment for bursitis using herbal remedies may help control the inflammation and minimise the progression of this disease. The OSMO Patch is a Natural Treatment for Hip Bursitis which: Provides Pain Free Effective Relief! Is an Intelligent Natural Alternative! Contains Absolutely No Drugs or Steroids! Is Non-Invasive & Works while you SLEEP!, & importantly…. Use a hot water bag for applying heat on the inflamed sacs. The purpose of home treatment for elbow bursitis is to relieve the symptoms of pain and inflammation as much as possible while allowing the natural healing process to take place. Then use a small porous pouch to wrap the paste and apply onto the affected joint. Vegetable juice. 90 USD $ 69. This will reduce the amount of swelling and help expedite the recovery time. A wrist injury that causes bursitis and wrist pain can be caused by a variety of factors. Turmeric is best for knee joint stiffness and knee joint severe pain. A bursitis happens when a bursa, a fluid-filled sac that reduces friction between tissues, gets swollen. 4. Bursitis is inflammation of a bursa, a small fluid-filled sac that acts as a cushion between bone and muscle, skin or tendon. The area could be sore for a few days. In Chinese medicine, bursitis is considered a kind of blockage or stagnation. Underlying inflammatory conditions, such as arthritis. Ibuprofen is another option (follow the directions on the label). Repeat the stretch on the other leg. Give the affected area time to heal and a chance for inflammation to decrease by taking. Try taking 500mg of the extract one to two times a day. Joint detox. Humans have approximately 160 bursae. Bursitis caused by an injury usually takes some time to develop or due to overuse of the joints, tendons, or muscles near the bursa may have been overused. Joints’ normal wear and tear. When you are in the early stage of bursitis, or it is your first time having this condition, you can use ice as a natural treatment for it. 3. It will only be a matter of time before the swelling returns if the swelling is decreased by medication or shots and also the reason for the inflammation stays. Gout’s symptoms are caused when sharp uric acid crystals collect in your joints. Never put the ice pack directly on your skin but wrap it in a cloth or towel. Stand or sit with your arms at your side. You may notice it more when getting out of a chair or bed. When the body is overloaded with toxins and residues, it stores them all over the place, especially in the joints. Alternate applying an ice or cold pack every 20 minutes to help with the inflammation. Natural Treatments 1. First, mix the apple cider vinegar in a cup with the honey. Bursitis Symptoms. Cover your ice pack with a cloth or thin towel, and hold it over the painful area three to four. The bursae (Latin for bags) are made of connective tissue and filled with synovial fluid. Getting an appointment with Cleveland Clinic bursitis experts is easy. Elbow bursitis: Elbow bursitis, also known as olecranon bursitis, affects the bursa located at the tip of the elbow, called the olecranon. They are commonly found at the ball of the foot (especially the metatarsophalangeal joints), the base of the. “There are different origins for bursitis,” Dunphy says. Chiropractic Adjustments and Other Postural Treatments. Physical therapy can help you strengthen. Apply ice or cold packs as soon as you notice pain in your muscles or near a joint. Typically, a needle is inserted into the bursa and drawn out through a syringe. Natural remedies for bursitis. This page explores the causes and complications of bursitis and offers a range of natural remedies to ease aches and pains. Symptoms of ischial bursitis include: Tenderness in the upper thigh and lower buttock. , muscles, tendons, and bone) rub against each other. Ice should not be left on for more than 15 minutes at a time. Here, you will learn about the apple cider vinegar acid reflux link, and how this remedy can be used for dealing with your acid reflux problems. Martin Hospach/Corbis. anti-inflammatory herb. These toxic disasterfoods create inflammation in the body, something you definitely don’t won’t ifyou have bursitis. 30AM – 6. The most common locations for bursitis are in the shoulder, elbow and hip. on Friday, January 4, 2008. Mild bursitis: usually treated with compression bandages, anti-inflammatory drugs (usually NSAIDs), rest and cryotherapy (where available). Knee bursitis is swelling or inflammation of the bursa, the small fluid-filled sac located between either the skin and the tendon or the tendon and the bone. Rest your joint. This can start with simple routines in the home. Fish oil and. Although bursitis usually goes away in a few weeks with treatment, it can recur. Rest the painful joint. Bursitis pain can be farther away from a joint that arthritis, which is in the joint itself. You may be advised not to move the affected. There are, however, no natural treatments specifically for this condition that have any solid scientific support. Pure essential oils can help reduce pain due to their anti-inflammatory properties. For boswellia, which is a tree used in the traditional Indian medicine, you can take 450-1200mg of boswellia extract divided into 2-3 doses during the day. It can also be triggered by sports, like jogging, tennis, squash, or typing. Prolotherapy has been practiced in the US for over fifty years. improving sleep quality. 1. The area may also be red. Mint Leaves. Blend the mixture until smooth and drink it. Your provider might suggest alternating ice and heat. Use the PRICEM treatment. Often caused by repetitive motion or pressure, bursitis is commonly found in the shoulders, hips, elbows, and knees. Drugs, supplements, and natural remedies may have dangerous side effects. An ultrasound or magnetic resonance imaging test (MRI) is another test that may also be carried out if bursitis cannot easily be diagnosed after the conduction of the physical exam. Use Ice at the Beginning. 2. A basic natural method in the treatment of bursitis is resting the joint. Healthy bursae create a smooth, almost frictionless. Immobilize the Shoulder. Apple Cider Vinegar (11 ) Milk of Magnesia (10 ) ALL REMEDIES. Pain, swelling, and tenderness near a joint are the most common signs of bursitis. Overloading and overuse with excessive training loads. Cool therapy can reduce inflammation, which in turn will reduce your pain. Gout’s symptoms are caused when sharp uric acid crystals collect in your joints. Bursitis is the inflammation of a bursa, or small fluid-filled sac, in a joint. Arnica: Best Homeopathic remedy for Knee Bursitis due to trauma, fallor knee blow. Shoulder bursitis is the most common type of bursitis. “Usually, initial therapy includes exercise and activity modification,. If the problem persists for up to six months or even a year, more drastic measures, such as. Do straight leg raises on the injured side to strengthen the hip. * Plus fixed price worldwide P&H. Buy Now. Bursitis: Causes, Symptoms, And Treatment. Also Read : Elbow Bursitis: 4 Effective & Natural Home Treatment Tips. Using ice packs on sore areas. Reply 1. 14. The treatment plan for patients with calcific tendonitis is similar to the treatment for impingement syndrome of the shoulder, with a few additional options. You can read. Is Backed by our ‘ 90 Day No Questions Asked Money Back Guarantee ’. Medicines such as ibuprofen (Advil, Motrin IB, others) and acetaminophen (Tylenol, others) may help relieve the pain of sacroiliitis. This essential oil contains analgesic and anti-inflammatory properties that may help reduce the symptoms of bursitis. Shoulder Tendinitis (Rotator Cuff Tendinitis) If you’ve got tendinitis in your shoulder, there are some easy stretches to do at home. It is possible, but not common, that it becomes necessary to drain the excess fluid. Shoulder Blade Squeeze. Bursitis is a condition caused by the inflammation of the bursae. The next time you notice pain while doing a particular activity, take a break. To quickly ease the swelling, a person can try resting, applying ice, elevating the knee, anti-inflammatory medications, massages, and gentle exercises. A labrum tear is a common cause of shoulder popping after a fall, sports injury or shoulder dislocation. 2 x 10 Pk OSMO Patch. Other treatment strategies include: Using non-steroidal anti-inflammatory drugs like ibuprofen. hip injuries. Massage can be a perfect answer to your wonder of top natural home remedies for bursitis. Coconut oil contains substances called ketones, which are a powerful brain food (one of the best actually). Learn more about the different types, causes, symptoms, prevention, diagnosis, and treatment of bursitis. Apple cider vinegar is acidic that makes your body more alkaline, reducing inflammation and helps to. Repeating the stretch several times a day until the pain subsides will help alleviate any pain from hip bursitis. Pain when stretching the hip or buttock. When you have lifted your leg up about 12 inches, hold it at the top for three seconds. Adding Epsom salt to the bath is another time-honored home remedy that provides natural pain relief. Pain travels downwards, all to the wrist, or upwards to the neck. One of the most effective natural remedies is a glass of vegetable juice – carrot, spinach, onions, broccoli, and kale. A majority of cases of elbow bursitis may be successfully treated at home, following consultation with your doctor or specialist. Herbs. 95. Symptoms include joint pain and tenderness. There have been numerous studies that prove the effectiveness of. Apply ice 10 to 15 minutes at a time, as often as twice an hour, for 3 days (72 hours). Learn about bursitis treatments, including natural treatment options. Bursitis is a condition of pain, at the site where a bursa (the fluid-filled pouches between bones, tendons, muscles, and joints) gets inflamed because of overuse. Read about 8 Benefits of Apple Cider Vinegar. Use pain relievers. Bursitis, an inflammation of the bursae (small, fluid-filled sacs that cushion the bones, tendons, and muscles near your joints), can cause discomfort and reduce mobility. au +61 3 9078 2940. Rest. Carrot juice has always been noted for its healing qualities; therefore, it is a good idea to drink a few glasses of carrot juice every day to help with bursitis treatment. Bursitis usually affects the tissues of the elbows, hips, shoulders, knee, and the Achilles tendon. 00PM info@ayurclinic. Use a hot water bottle, a heating pad on low, or simply soak in the tub to get the most of this therapy. It can be very painful and limit mobility. The cooling effect from mint can be you most ideal choice from the list of home remedies for shoulder pain in case you need to alleviate the burning sensation coming from the pain at the shoulder. Preparation Ideas. It can also be caused by a change in activity level, such as training for a marathon, or by being overweight. Store strained leftovers in the fridge up to 2 to 3 days. Traditional options like medication and physical therapy are often the first line of defense, yet more and more people are turning to alternative treatments to find relief. Also provides information on health benefits from common ingredients like. Some tips for a better diet include: Eat foods lower in carbohydrates. chiropractor sessions to straighten my back and shoulder massages (rather painful actually, but a few seconds per session is a small price to pay for the benefits). Rheumatoid arthritis. Home. Assistive device. 4 Medical Treatment for Bursitis. Tea tree oil should be diluted with carrier oils including castor oil or coconut oil and massaged on the affected part of the body. It has two chemicals (curcumin and curcuminoids) that found to alleviate pain. Use an ice pack or cold pack on your hip for 20 minutes on and 20 minutes off. This can be harder to see on brown or black skin. Use nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, to. Wrap an ice pack or a few ice cubes in a cloth or towel to avoid burning the skin on the affected area, and ice for 15 to 20 minutes every 4 to 5 hours. Take powdered ginger capsules. Castor oil packs are most commonly known as a remedy for constipation and bloating. The most common examples of this condition include: Prepatellar bursitis, “housemaid’s knee”2. Monday – Saturday 9. Prepatellar bursitis happens when your bursa is frequently irritated, damaged or infected and makes too much fluid. Applying ice packs in a 20-minute on, 20-minute off schedule for the first 24 hours may also provide significant (if chilly!) pain relief. 1. Hip bursitis can also affect the other bursa in your hip joint — the iliopsoas bursa near your groin. Other causes of bursitis include: Long periods of standing on your feet or kneeling. It can. These are small fluid-filled sacs that cushion bones in joints and minimize friction between them. Standing Ball Squeeze.