Joint pain and stiffness are among the most common conditions that affect modern adults. Some studies have reported that more than a quarter of all adults suffer from some form of joint concern, and this number is much higher among older adults. Many of these problems stem from arthritis or old injuries, but there are some proven ways to help strengthen your joints and lessen pain, even in these situations. Here are some things that you can try:
Try Physical Therapy
Physical therapy can help improve joint function and reduce pain through targeted exercises and stretches. In some physical therapy offices, a variety of techniques are combined to help foster renewed health in the tissue and bone of the joint, including massage, exercise, specialized stretching, and acupressure.
Consider Alternative Therapies
Some people find relief from joint pain through alternative therapies such as acupuncture, massage, or chiropractic care. Chiropractic adjustments often help with joint pain by aligning the joint, relieving pressure on pinched nerves, and reducing inflammation. Massage can help with overused or tight muscles and acupuncture can help bring extra blood flow and healing to affected tissues. We often find highly rated practitioners by searching “chiropractor near me” or something similar.
Use Joint Supplements
Joint supplements are specially formulated products created to support and nourish joint tissue and reduce inflammation. Many of these products have clinically proven ingredients in them, such as glucosamine, collagen, chondroitin sulfate, and minerals including calcium and zinc. Make sure that you use products from reputable companies that have independent testing, as these types of supplements aren’t regulated by the Food and Drug Administration in the same way as medications are.
Exercise Regularly
Regular exercise can help reduce joint pain by strengthening the muscles around the joints, increasing flexibility, and improving overall joint function. If you are unsure about which forms of exercise will be the most beneficial for your concerns or you want targeted exercises, consider consulting with a physical therapist, chiropractor, or another medical professional before starting. Some vigorous exercise techniques and movements can damage already injured or inflamed areas, so start with a safe, moderate exercise that your doctor has approved.
Maintain a Healthy Weight
Being overweight can put extra strain on your joints, leading to increased joint pain. Maintaining a healthy weight can help reduce joint pain and improve joint function. It can be more difficult to maintain a healthy weight with joint pain, however, as exercising can be painful. Consider consulting with a nutritionist or dietician to develop a healthy eating lifestyle to help you moderate your intake. You can also try an exercise program designed for people who have joint pain or a low-impact routine, such as a water exercise class.
Eat a Healthy Diet
A balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help reduce inflammation and support joint health. Adding superfoods that are known to reduce inflammation, such as leafy greens, nuts, and tomatoes can help supplement your joints and reduce pain naturally. Sugar can increase inflammation and decrease your immune system, as well as cause unhealthy weight gain, so avoid sugar and simple carbohydrates. Finally, make sure that you are supplying your body with a variety of nutrient-rich foods so that your cells will be nourished and better able to renew damaged tissue.
Apply Heat or Cold
Applying heat or cold to the affected joint can help reduce pain and inflammation. Use a warm compress for stiff joints and a cold compress for swollen joints. Many therapists and doctors recommend alternating warm and cold compresses in many cases. If you aren’t sure whether you should use heat or cold for your injury or painful joint, talk to your doctor, as different causes of pain should be treated with a different approach.
Use Assistive Devices
Assistive devices such as braces, crutches, and canes can help reduce joint pain and improve mobility. If you are struggling with daily tasks or are unable to get enough activity in your life because moving causes pain, talk to your doctor or therapist about using assistive devices or braces. They may be used all the time or as a support to make exercise and activities safer and more comfortable.
Practice Good Posture
Poor posture can put extra strain on your joints, leading to increased joint pain. Practice good posture by sitting up straight and avoiding slouching. Many cases of poor posture are the result of lifestyle and work conditions. People who sit at desks for long periods of time often develop a slump in their shoulders and upper back. Taking five minutes out of each hour to stretch, move around, and do a few simple posture exercises can help counteract this. Some people also develop poor posture as a result of muscle weakness or a simple genetic tendency. There are exercises and posture aids that can help counteract this tendency and eliminate or reduce posture-related back, neck, and leg pain.
Get Enough Sleep
Lack of sleep can lead to increased joint pain and inflammation. Aim to get at least 7-8 hours of sleep each night. If you struggle with insomnia, develop a consistent evening routine, avoid heavy meals and coffee before bed, and supplement with sleep aids if needed, until a better sleep pattern has been developed. Also try to avoid blue light devices in the evening, such as phones and computer screens.
Manage Stress
Stress can worsen joint pain by increasing inflammation in the body. Practice stress management techniques such as deep breathing, meditation, or yoga. If your work or family are the sources of your stress, take measures to reduce or manage this stress at the source. For example, counseling or therapy can help you resolve family and traumatic work stress, like that seen in police officers and social workers. Many instances of work stress can be reduced by taking the vacations and time off that you deserve, working to maintain a healthy work-life balance, and taking frequent breaks.
Conclusion
By combining these methods with medicines and therapeutic treatments, you may be able to relieve or eliminate your joint pain. By maintaining joint health and being as safe as possible during sports and other physical activities, you will be able to have less pain and stiffness as you age and enjoy a more active life.