What is Joint Pain?
Joints are the parts of your body where your bones meet. Joint pain refers to discomfort that affects one or more joints in your body. Pain in your joints may be constant, or it can come and go. Sometimes, your joints can feel stiff, achy or sore. Some people complain of a burning and throbbing sensation. In addition your joints may feel stiff in the morning but loosen up and feel better with movement and activity. However, too much activity could make your pain worse.
Joint pain may affect the function of your joints and can limit your ability to do basic tasks. Severe, painful joints can interfere with your quality of life. Wellness activities should focus not only on pain but on getting back to daily activities and living your life to the fullest.
What causes joint pain?
The most common causes of joint pain include:
- Osteoarthritis: Osteoarthritis, a common type of arthritis, happens over time when your cartilage- the protective cushion between your bones-wears away. Your joints become painful and stiff. Osteoarthritis develops slowly and usually occurs after age of 45.
- Rheumatoid Arthritis (RA) – RA is a chronic disease that causes swelling and pain in your joints. Often your joints deform (usually occurring in your fingers and wrists).
- Gout- Gout is a painful condition where acidic crystals from your body collect in your joint, causing severe pain and swelling. This usually occurs in your big toe.
- Bursitis– Overuse causes Bursitis. It’s usually found in your hip, knee, elbow or shoulder.
- Tendinitis- Tendinitis is inflammation of your tendons- the flexible bands that connect bone and muscle. It’s typically seen in your elbow, heel or shoulder. Overuse often causes it.
In addition viral infections, rash or fever may make joint movement painful. Injuries such as broken bones or sprains, can also cause joint pain.
What are the risk factors for joint pain?
Joint pain tends to affect people who have;
- Arthritis
- Previous injuries to a joint
- Repeatedly used and/or overused a muscle
- Depression, anxiety and/or stress
- Overweight or obesity.
- Fish- Fatty fish are rich in omega-3 fatty acids and vitamin D. Both of these have been found to help reduce inflammation. These compounds helps to suppress the production of enzymes that erode cartilage, the primary cause of joint pain. Ideally you want to eat fish that’s both high in omega-3 and low in mercury. For non-fish eaters, consider fish oil supplements as an alternative.
- Dark leafy greens & Cruciferous vegetables– Spinach, Broccoli, kale and Collard greens are great source for vitamin E,C & K works to protect the body against pro-inflammatory molecules. Vitamin C helps the body make collagen which is a major component of cartilage that aids in joint flexibility. These vegetables are all nutritional powerhouses, chock full of phytochemicals like sulforaphane which has potent anti-inflammatory properties.
Salads, soups and stir-fries are an excellent way to get all these in a single dish.
- Orange root vegetables – Carrots, sweet potatoes, butternut squash contain carotenoids, which are powerful antioxidants that reduce inflammation. Research suggests that regular consuming these antioxidants can reduce your risk of developing rheumatoid arthritis.
- Turmeric – Turmeric has been used to calm painful and swollen joints. The pain-relieving ability can be credited to the curcumin. Unfortunately curcumin is not well used by the body, although consuming it with black pepper, healthy fats such as olive oil and in a heated dish can improve the absorption.
- Yogurt – A healthy gut is of prime importance when it comes to managing inflammation. Yogurt provides healthy bacteria that help create a healthy gut microbiome.
Plain and unsweetened yogurts are the healthiest option, but don’t worry about being bored. You can always enhance the flavor with an array of fruit, adding to the yogurt’s anti-inflammatory benefits.
- Cherries – Cherries can reduce the number of gout attacks you experience show research. Plus, cherries contain compounds known as anthocyanin that reduce inflammation. Grab a handful of the fruit for snacking, or down an occasional glass of tart cherry juice with no sugar added.
- Avocados – Avocados are rich in heart-healthy monounsaturated fats and the carotenoid lutein, an anti-inflammatory compound. Each serving also has ample amounts of vitamin E, which may serve to boost the health of your connective tissue. This combination of nutrients may decrease some of the joint damage commonly seen during the earliest stages of osteoarthritis.
- Flaxseed – Flaxseed is another rich source of omega-3 fatty acids, particularly the type known as ALA, or alpha-linolenic acid. ALA is a boost to your health because it lowers your cholesterol and improves your heart health. Use this anti-inflammatory, anti-arthritis food to top yogurt or cereal.
- Ginger – Ginger has bioactive compound called Gingerol, it has anti- inflammatory and antioxidant properties, reduces the production inflammatory enzymes. Clinical trials have shown that ginger is helpful for dealing with a wide range of inflammatory conditions of Joint pain.
- Walnuts – Walnuts have a high ALA (Alpha Linolenic Acid) content too. When you consume them, your body produces less C – reactive protein, a marker of inflammation that’s linked to heart disease and arthritis, especially rheumatoid arthritis. Eat walnuts as a snack out of hand, or toss into salads or stir fry dishes.
- Citrus – Citrus fruits contain a ton of vitamin C, which has wound healing properties and supports the health of your cartilage. Oranges, grapefruit and kiwis contain a lot of the vitamin. If you want other sources, eat up red bell peppers, strawberries, broccoli as a vegetable source.
- Green Tea – Green tea contains many compounds, including antioxidants and polyphenols, that reduce inflammation and slow the cartilage destruction associated with joint pain. People with rheumatoid arthritis benefit from a specific antioxidant in green tea, known as EGCG (Epigallocatechin-3-gallate) that prevents the production of molecules that cause joint damage.
Foods to avoid
- Added sugar
- Refined grains
- Unhealthy fats.
Supplements to relief joint pain
Glucosamine and Chondroitin – Glucosamine and chondroitin are constituents of cartilage, a component of the joints. Glucosamine is a building block for molecules called glycosaminoglycans that are part of the structure of cartilage. Chondroitin is a component of cartilage that plays a role in its resistance to compression.
Glucosamine (as either glucosamine sulphate or glucosamine hydrochloride) and chondroitin (as chondroitin sulphate) are sold in the United States as dietary supplements, separately or together. In some other countries, certain preparations of glucosamine and chondroitin are sold as prescription drugs.
When it comes to health supplements, glucosamine and chondroitin are among the most popular. Worldwide, annual spending on these supplements is predicted to reach $3.5 billion by 2025. So you’d think they must be highly effective.
Glucosamine and chondroitin, taken individually or in combination, are touted not only as relievers of joint pain but also as treatments to prevent joint disease. Yet a number of past studies have come to mixed conclusions; some small studies, most looking at osteoarthritis of the knee, found that people felt modestly better taking glucosamine and/or chondroitin.
Wellness activities to relief joint pain with/without medicine
Many people with arthritis want to treat their joint pain without the expense and potential side effects of medications. There are several natural ways to decrease pain and improve day-to-day living. Try one or a combination of these approaches and see what works for you.
Staying active, managing your weight, and making changes to your diet are a few natural ways to ease joint pain. Some alternative therapies may also help improve flexibility or relieve stiffness.
Arthritis refers to a range of conditions that involve pain and inflammation in the joints.
Some joint pain is degenerative, which means symptoms typically worsen over time.
Doctors can prescribe medication to relieve the joint pain, but they often recommend natural approaches, too.
Keep reading to learn more about 6 natural ways with/without medicine to relieve joint pain.
- Manage your weight:
Your weight can have a big impact on joint pain. Extra weight may put more pressure join pain, especially your knees, hips and feet.
Losing 5% of your current body weight if you have obesity is enough to have clinical benefits. However the more weight you lose, the more benefits you gain such as:
- Improving your joint mobility
- Decreasing pain
- Preventing future damage to your joints.
- Get enough suitable exercise:
If you have joint pain, exercise may help you:
- Manage your body weight
- Keep your joints flexible
- Strengthen muscles around your joints to offer more support
The Centers for Disease Control and Prevention (CDC) recommends getting 150 minutes of physical activity per week. Some good exercise options impact low impact exercises, such as:
- Walking
- Cycling
- Tai chi
- Water activities
- Swimming
However you may need to rest from exercise if you have
- An injury, such as a sprain or a strain
- Severe knee pain
- A flare-up of symptoms
Speak with a Physiotherapist or certified Fitness Trainer if you’re not sure where to start. They can help develop an exercise plan that’s right for you.
- Use hot and cold therapy:
Heat and cold treatments may help relieve joint pain and inflammation.
Heat Treatments may include taking a long, warm shower or bath in the morning to help ease stiffness. You can use an electric blanket or moist heating pad to reduce discomfort overnight.
Cold Treatments may help relieve joint pain, swelling and inflammation. Wrap a gel ice pack or a bag of frozen vegetables in a towel and apply it to painful joints for quick relief. Never apply ice directly to the skin.
Capsaicin, which comes from chilli peppers, is a component of some topical ointments and creams that you can buy over the counter. These products provide warmth that can soothe joint pain.
- Try acupuncture
Acupuncture is an ancient Chinese medical treatment that involves inserting thin needles into specific points on your body. Some research suggests that it may help alleviate joint pain and improve quality of life and physical function.
The risk of harm with acupuncture is considerably low.
Be sure to find a licensed and certified acupuncturist to carry out this treatment.
- Use meditation to cope with pain
People with joint pain are two times more likely than people without joint pain to have depression. While joint pain may impact your mental health, stress, anxiety and depression may also increase inflammation in your body and worsen joint pain.
Some relaxation techniques may help reduce the joint pain by lowering stress. According to the Arthritis Foundation, these may include:
- Mindfulness Meditation
- Yoga
- Guided Imagery
- Massage
- Follow a healthy diet
An anti-inflammatory diet that’s rich in fresh fruits, vegetables and whole foods can help boost your immune system and your overall health.
Research suggests that dietary choices may affect people living with joint pain. For example, vegan and Mediterranean diets have been associated with decreased disease activity. Omega-3 fatty acids may help decrease joint stiffness and pain.
- Get a massage
Massage can provide an overall sense of well-being and help manage joint pain, stiffness and discomfort.
A research suggest that a Swedish massage could help reduce the amount of joint pain.
Ask a Physiotherapist who has experience treating people with joint pain. Alternatively, you could ask Physiotherapist to teach you self-massage.
When to see a doctor?
You can treat many causes of joint pain at home, but some will need medical attention.
Contact your doctor if you notice any of the following
- Severe pain and swelling
- Deformity or severe bruising
- Symptoms in other parts of the body
- Symptoms that persist longer than a few days or get worse instead of better
- Other health conditions that could complicate healing
- Signs of infection, such as a fever
Your doctor will carry out a physical examination. They may do some tests, such as a blood test or an X-ray.
If you have a problem that needs medical help, the sooner you have an assessment and start treatment, the better outlook you’re likely to have.
Conclusion
A healthy diet may not directly affect your joint pain, but a diet rich in whole foods including fruits, vegetables, fish, nuts and beans, but low in processed foods and saturated fat, can be helpful for managing inflammatory joint pain. This in turn, can reduce pain. Some people say that eating certain foods causes pain to flare. If you suspect that a particular food is causing you pain, try eliminating solely that food from your diet. Eliminating multiple foods at once will make it difficult to determine if your suspected food is the culprit and eliminating too many foods or whole groups of foods could keep you from getting all of the nutrients you need.
If you are overweight, losing weight can be effective in easing joint pain, particularly for osteoarthritis of the knee. Even losing a small amount can help. But for those who are significantly overweight, losing a bit more is best. One study of 240 overweight or obese adults who lost 20% or more of their body weight had significantly lower levels of blood markers for inflammation and reported less pain and could walk farther in a six-minute test than those who lost less than 5% of their body weight.