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
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]
Joint pain is extremely common, especially as you age. A wide range of conditions can lead to painful joints:
III. 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.
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]
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]
2. Maintaining Proper Body Mechanics
Here are some practical tips to help reduce joint pain during your daily activities:
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]
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]
If your joint pain is persistent and doesn't go away with medication, physical therapy, or exercise, surgery can be a possibility. [7]
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]
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.
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:
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.
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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.
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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
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