Joint pain is a common problem that can affect people of all ages. It can be related to various factors, including injuries, arthritis, infection, and repetitive stress.
If your joint pain is getting in the way of your daily life and preventing you from doing your ordinary tasks, be sure to consult with your doctor to determine the cause and find the best treatment options.
Even if you believe you know what’s causing your joint pain, your doctor may be able to offer a different perspective and additional insight or find an underlying cause that you were not aware of.
Your healthcare team can also prescribe medications, give you injections, or perform surgical procedures to relieve your pain and treat your condition.
You can also take steps at home to manage your joint pain and make your day-to-day life more comfortable.
Gentle Physical Activity
Instead of staying in bed all day and resting your joints, moving around and staying active may be much more helpful in managing your joint pain.
It will help increase blood flow to your joints, reducing stiffness and pain. It’ll help improve your range of motion and increase the strength of the muscles around your joints.
Low-impact activities like walking, swimming, and yoga are often recommended for people with joint pain. Gradually increase your activity level according to your comfort level and abilities. Aim for at least two and a half hours total every week.
Avoid higher-impact exercises such as running, jumping, and contact sports, as these can put excess stress on your joints and worsen your pain.
If you carry around extra weight, it’s likely contributing to your joint pain. Excess weight puts added stress on your joints, worsening pain and inflammation.
Losing even a tiny bit of weight can make a big difference in relieving joint pain. If you’re not sure how to get started, talk to your doctor or a registered dietitian. They can help you create a safe and effective plan for you.
Generally, this will involve reducing your calorie intake by limiting the amount of processed foods, sugary drinks, and unhealthy fats you consume.
Eat More Vegetables
No matter your current weight or health status, adding more fruits, vegetables, and plant-based foods to your diet is always a good idea.
Plants are rich in antioxidants, which will help to reduce inflammation throughout your body, including in your joints. They are also an excellent source of vitamins, minerals, and other nutrients that are essential for joint health.
Nuts and seeds are also high in omega-3 fatty acids, which have also been shown to reduce inflammation and pain in people with arthritis.
Hot and Cold Therapy
Alternating between hot and cold therapy can also help manage joint pain.
Applying heat to your joints can help to increase blood flow and reduce stiffness, while using cold can help reduce swelling and inflammation.
You can alternate between hot and cold therapy by taking a warm bath or using a heating pad, then applying an ice pack wrapped in a towel to the affected area. Do this for 20 minutes at a time, several times a day as needed.