How to Deal With Joint Pains - Tips for Africans

 

By: Rukhsar Jabbar. M.Sc. Physiotherapy. Freelance Health Writer. Medical review and editorial support provided by the DLHA Team

A black runner holding his swollen, red and painful right knee in both hands. Image by wayhomestudio on Freepik

 

 

Highlights 

• Joint pain can have a variety of causes.

• Joint pain can be due to various factors like injury, medical conditions, or lifestyle factors.

• Foods high in omega-3 fatty acids, such as fish, chia seeds, soybeans, and walnuts, are excellent for reducing joint inflammation and associated pain and stiffness.

• Frequent exercise helps fight fatigue and other arthritic symptoms, improves strength and flexibility, and lessens pain.

• If your joint pain is persistent and doesn't go away with medication, physical therapy, or exercise, surgery can be a possibility.

• Chiropractic care is a great way to reduce discomfort and give your body the resources it needs to repair itself if you have arthritis.

 

Introduction

Experiencing joint pain is common, especially as you age. It's however important to know that while there may be several ways to lessen pain, you should always seek professional help if you have persistent or severe joint pain.

Your joint pains can arise from a range of causes affecting joint structures. They can be acute (immediate) or chronic (long-term) in duration.

The common causes of joint pains include inflammation, cartilage loss due to wear and tear, crystal deposits in the cartilage of the joint, infection, and trauma, etc. [1, 2].

Based on your symptoms, you might be able to identify the cause of your discomfort, but it's very important to consult a doctor rather than self-diagnosing [1].

Joint pain and swelling can simultaneously affect multiple joints, with common areas being the elbows, wrists, shoulders, base of the spine, hand knuckles, hips, knees, and ankles.

Acute joint pain and swelling, often resulting from an injury, appear suddenly and usually resolve quickly. In contrast, prolonged or chronic joint swelling and pain are often due to underlying conditions like specific types of arthritis and they usually develop gradually and lead to long-term issues.

This article will help to educate you about the different issues of joint pains so that you make informed choices about managing your joint pain effectively, and with the professional advice of your healthcare provider. [3]

 

What Are the Common Causes and Risk Factors of Joint Pains?

I. Injuries and Overuse

• Sprains - twisting of the ligaments of an ankle, wrist, or any other joint, forcibly to cause pain and swelling but not dislocation.
• Strains - when the muscle is in a state of fatigue due to overuse or injury.
• Fractures of bone
• Repetitive motions of a joint can generate pain.

 

II. Medical Conditions

Joint pain is extremely common, especially as you age. A wide range of conditions can lead to painful joints:

• Osteoarthritis: joint wear and tear that comes with aging.

• Rheumatoid arthritis: a disease where your immune system attacks your joints.

• Bursitis: swelling of the small sacs of fluid that cushion your joints.

• Gout: a type of arthritis that usually affects your big toe.

• Fibromyalgia: a poorly understood condition where people have long standing (chronic) body and joint pains with fatigue, sleep and mood problems.

• Depression (Major depressive disorder)

• And more [4]

 

III. Lifestyle Factors

• Being overweight

• Sedentary lifestyle

• Poor diet

 

Tips on How to Deal With Joint Pains

1. Making Healthy Lifestyle Choices
 

• Importance of a balanced diet - Adding extra foods and supplements to your diet that help reduce inflammation in the body is one of the best ways to manage your chronic joint pain. 

Foods high in omega-3 fatty acids, such as fish, chia seeds, soybeans, and walnuts, are excellent for reducing joint inflammation and associated pain and stiffness. 

Antioxidants in fresh fruits and vegetables also work as a defense against ageing-causing agents, safeguarding your healthy cells from harm. 

To lose weight and lessen the symptoms of arthritis, you should try limiting (or ideally eliminating) processed foods, trans fats, and added sweets while incorporating healthy foods. Create a sensible eating schedule that will enable you to lose weight and find pain relief. [5]
 

• Regular exercise (low-impact activities) - Exercise has advantages beyond only helping you lose weight. Frequent exercise helps you fight fatigue and other arthritic symptoms, and improves your strength and flexibility, as well as lessens pain. 

Going to the gym or to a training class might not be an option, depending on how bad your joint discomfort is. The good news is that you can quickly achieve reduced discomfort even at home, if you have a firm grasp of workouts that relax stiffness, improve blood flow, and enable you to move your joints through their entire range of motion. 

A variety of low-impact exercises, like walking, cycling, water aerobics, or stretching, may be suggested by your doctor or physical therapist. These can help flex your joints and enhance your health without putting you under further strain. Remember that while complete bed rest is not advised, rest periods may be required when symptoms flare up. [5]
 

• Weight Management - Weight lifting activities help slow down joint degeneration in addition to relieving some of the pressure on your joints. [5]

 

2. Maintaining Proper Body Mechanics

Here are some practical tips to help reduce joint pain during your daily activities:

• Employ good body mechanics: Bend at the knees and hips while maintaining a straight back when lifting, carrying, or moving goods

• Steer clear of twisting or jerking actions as these abrupt movements can strain your joints needlessly. Rather, move with fluidity and control, turning your complete body with a simple foot movement.

• Take regular pauses: Never ignore stiffness or discomfort in your joints. Pay attention to your body and schedule regular relaxation and joint stretching sessions.

• Adjust activities as needed: Look for ways to change a task if it's creating joint pain. For instance, to lessen bending and reaching when gardening, use a kneeling cushion or raised garden bed. You can also buy equipment with longer handles.

• Work-in low-impact exercises: Elliptical machines, swimming, and cycling are all great low-impact ways to develop your muscles around your joints without putting too much strain on them. Try to engage in moderate activity for at least 30 minutes every day of the week. [6]

 

3. Using Over-the-Counter Medications

Pain relievers: When taken as instructed by your pharmacists or in accordance with the manufacturer’s usage information, nonsteroidal anti-inflammatory medicines (NSAIDs) like ibuprofen or acetaminophen purchased over-the-counter, may help you feel better. Stronger dosages may require a prescription.

Consult your healthcare practitioner to determine whether this is a good option for you if you have a history of stomach ulcers, renal illness, or liver disease.  [7]
 

4. Physical Therapy

Physical therapy methods, such as stretching and strengthening exercises, as well as hot and cold compresses, are essential components of treatment, regardless of the cause of your pain. Your physical therapist can create a program specifically tailored to your needs and condition. [8]

 

5. Surgical Options

If your joint pain is persistent and doesn't go away with medication, physical therapy, or exercise, surgery can be a possibility. [7]

 

6. Acupuncture

Thin needles are inserted into particular body locations during the ancient Chinese medical practice of acupuncture. According to some reliable sources, acupuncture might help reduce the discomfort associated with arthritis and enhance physical function and quality of life. There is very little chance of injury when using acupuncture. More research is necessary though to fully support its benefits for treating arthritis,.

Before receiving this therapy, check that the acupuncturist that you intend to use is certified and licensed. [7]

 

7. Chiropractic Care

By maximising joint function, chiropractic care can help you move more freely and with less pain. Chiropractic care is a great way to reduce discomfort and give your body the resources it needs to repair itself if you have arthritis. Without the use of prescription drugs, chiropractic adjustments are intended to improve your nervous system and correct your spine.

Chiropractic adjustments can help if you're experiencing stiffness and limited joint motion. Since chiropractic care is a great complementary therapy for arthritis, you can see a chiropractor even if you are receiving treatment from other medical providers for the same symptoms. You don't need to be concerned about drug interactions because chiropractic care doesn't include medicine.

Your demands are taken into account when designing your treatment plan. To relieve your pain and stiffness, your chiropractor will discuss your available treatment options with you as well as ways for enhancing your body's functionality. [9]

 

8. Home Remedies and Self-Care

Heat and cold treatments may help relieve arthritis pain and inflammation.

• To assist in reducing stiffness, heat treatments can involve having a long, warm bath or shower first thing in the morning. For nocturnal pain relief, try a moist heating pad or an electric blanket.

• Cold therapies may be useful in reducing inflammation, edema, and joint pain. For immediate relief from sore joints, wrap a bag of frozen veggies or a gel ice pack in a towel. Avoid putting ice directly on your skin.

• Some over-the-counter topical ointments and lotions contain capsaicin, which is derived from chili peppers. The warmth obtained from the use of these products help relieve joint pain. [7]

• Around 80% of people in underdeveloped countries use traditional herbal mixtures to treat various health issues, according to a WHO study. In many African villages, these herbal remedies are popular due to cultural acceptance, easy access, and low cost. [10] While many herbal treatments are effective for different illnesses, some unknown plants can have harmful side effects, and people often diagnose and treat themselves without professional help, which can be risky. [11]

• Many herbal treatments sold in markets are often contaminated with microbes, and their dosages are unclear because they are made in unclean conditions. The knowledge about these treatments is often kept secret and hard to share. Therefore, it is highly recommended that anyone experiencing joint pain consult a medical professional. [12]

• Menthol has been used for pain relief since ancient times. Menthol-based ointments are commonly used for muscle and joint pain, but they can cause skin irritation and worsen asthma for some people. VapoRub, which contains menthol and camphor, helps relieve pain by blocking pain receptors in your cells, reducing your perception of pain. However, VapoRub should only be applied to the skin and never taken internally. It should not be used on burns or broken skin, and usage instructions should always be followed. [13]

 

9. When to See a Doctor

Most mild joint pains can be managed with self-care and some of the simple steps described earlier. However, you should visit with your primary care provider or go to the nearest emergency care centre if you have the following:

• Chronic and moderate joint pains: See your primary care provider as soon as an appointment can be made, if your joint pain is unresolved after two week of self-care or the symptoms of swelling, redness, warmth or fever gets progressively worse. 

• Acute and severe pain: You should see your primary care doctor immediately or go to the nearest emergency care centre, if you have sudden and severe joint pains with or without loss of movement or visible displacement after trauma.

  

Coping with Chronic Joint Pain

• Relaxation training. To relieve discomfort and release muscle tension, you should engage in relaxation techniques. These include focused attention, calm, and deep breathing. Although it takes practice to become relaxed, relaxation training can help all muscles become less tense and divert attention from your discomfort. There are lots of relaxation videos online that you can watch to develop these abilities.

• Distraction and visual images. To lessen pain, you may use imagery techniques that include focusing on pleasant mental images of places or occasions as well as mentally repeating encouraging words or phrases. Distraction tactics direct attention towards constructive ideas and away from unpleasant or upsetting visuals. Watching TV or a favourite movie, reading or listening to a book on tape, conversing with friends, or listening to music can all also be included in your coping strategy to relieve chronic joint pains. [14]

 

Conclusion

In conclusion, a comprehensive strategy incorporating medicinal interventions, lifestyle modifications, and self-care techniques is necessary for effectively managing joint pain. Through knowledge of the underlying causes of joint pain—whether from arthritis, injuries, or other conditions—people can customise their treatment regimens to meet their individual needs. Joint pain can be considerably lessened by engaging in regular exercise, keeping a healthy weight, and eating a balanced diet full of foods high in anti-inflammatory components.

Incorporating methods like physical therapy, acupuncture, and mindfulness can also improve pain management and general well-being. It's crucial to speak with your healthcare provider to create a customised plan that works for your health and way of life. Recall that taking purposeful steps to maintain your health will help you live a more active and pain-free life. Joint pain management is a continuous effort.

 

References: 

1.NHS, UK. Joint Pain [Internet, Last reviewed 2022 May 3]. Cited July 10, 2024. Available from here

2. Baer AN. The Approach to the Painful Joint. Medscape. [Internet, Updated 2024 May 30]. Cited July 9 2024. Available from here.

3. Healthdirect. Joint Pain and Swelling. [Internet. Last reviewed 2023 July] Cited 9 May 2024. Available from here 

4. Watson S. Joint Pain. WebMD, [Internet. Reviewed 2024 June 18]. Cited 7 July 2024. Available from here

5. UT Health Austin. Lifestyle Changes You Can Make to Reduce Joint Pain. [Internet. 2018 Jan 16]. Cited 8 July 2024. Available from here.

6. Kim-Sunshine Hospitals. Orthopedic Problems and How to Prevent Them in Daily Life. [Internet. 2024 June 23]. Cited 8 July 2024. Available from here.

7. Ellis E. 9 Ways to Get Relief from Arthritis Pain. Healthline. [Internet. Updated 2024 Jan. 24]. Available from here.

8. 360 Orthopedics. 7 Key Benefits of Physical Therapy for Joint Pain. Internet, n.d.]. Cited 9 July 2024. Available from here.

9. Austin AB, How Chiropractic Helps Those That Suffer from Joint Pain and Stiffness – Tri State Clinic North Chiropractic of Chattanooga. [Internet, 2020 July 16]. Cited 9 July 2024. Available from here.

10. Ezekwesili-Ofili JO, Okaka ANC. Herbal medicines in African traditional medicine. In: Herbal Medicine [Internet. 2019 Jan. 30]. Cited 2024 Jul 12. DOI: 10.5772/intechopen.80348. Available from here.  

11. Okaiyeto K, Oguntibeju OO. African herbal medicines: Adverse effects and cytotoxic potentials with different therapeutic applications. Int J Environ Res Public Health. 2021 Jun 2;18(11):5988. doi: 10.3390/ijerph18115988. Available from here.

12. Li Z, Zhang H, Wang Y, Li Y, Li Q, Zhang L. The distinctive role of menthol in pain and analgesia: Mechanisms, practices, and advances. Front Mol Neurosci. 2022 Oct 5;15:1006908. doi: 10.3389/fnmol.2022.1006908. Available from here.

13. Hayes K.  Everything you need to know about Vicks VapoRub. [Internet. 2023 May 18]. VerywellHealth. Available from here.

14. Block A. Chronic Pain Coping Techniques - Pain Management. [Internet. 2017 June 1]. Spine-Health. Accessed 9 July 2024. Available from here

 

 

Related:

Low back pain: Causes, Symptoms, Diagnosis, Treatment and Prevention

Understanding Neck Pain: Causes, Symptoms, and Treatment

 

 

Published: June 15, 2024

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