Joint pain is discomfort where the ends of two or more bones meet. It can be persistent or come and go. It may be accompanied by noises — clicking, grinding or snapping sounds.
Drinking enough water and eating a healthy diet can help manage pain. Foods rich in omega-3 fatty acids and calcium can also help reduce inflammation. Low-impact exercise, like walking and swimming, can improve joint flexibility and strength.
1. Exercise regularly
In the largest-ever clinical trial, researchers found that both aerobic and resistance exercise helped reduce joint pain.(ref 9) Aerobic exercises like walking and cycling help strengthen the muscles that support the joints.(ref 10) Range-of-motion and stretching exercises also reduce stiffness.
A lack of sleep may make joint pain worse, so it’s important to get enough shut-eye. Try to go to bed and wake up at the same times each day.
Muscle pain responds well to heat, while joint pain often responds better to ice. Be sure to apply a protective barrier, such as a towel, between your skin and hot or cold treatments to prevent skin damage. If your arthritis pain doesn’t improve, talk to your healthcare provider. They may recommend medication, physical therapy or injections. They can also refer you to a specialist.
2. Eat a healthy diet
A diet rich in anti-inflammatory foods can help to reduce the risk of gout and other types of arthritis. Aim for a variety of food groups, especially those that are high in fiber and omega-3s. These nutrients can reduce inflammation, lower blood pressure and promote weight loss.
Try to avoid processed and fried foods that are high in sugars and unhealthy fats. These can trigger inflammation in the body and increase the risk of joint damage.
Eat more fruits, vegetables and whole grains. These foods are rich in vitamins and minerals that can improve immune function and decrease inflammation. Try to include two servings of fish a week or take a fish oil supplement to get omega-3 fatty acids. Leafy green vegetables, like kale and spinach, are also high in antioxidants. They can protect against rheumatoid arthritis by slowing the breakdown of cartilage.
3. Take a warm bath
One of the oldest forms of therapy, a warm bath or shower is an inexpensive and effective treatment for stiff muscles and joints. The warmth of the water stimulates thermoreceptors in your skin and activates the parasympathetic nervous system, which promotes relaxation and decreases fatigue.
A warm bath also helps reduce pain by reducing muscle spasms, and it may improve joint mobility by loosening tight muscles. Adding magnesium sulfate (Epsom salt) to the bath can also boost your levels of this important mineral, which is good for bones and muscle health.
Taking a warm bath can help relieve mild to moderate pain caused by arthritis or other conditions. However, you should avoid soaking in the tub for too long. Too much soak time can dry out your skin, causing it to become itchy and flaky. Aim to stay in the bathtub for about 20 minutes.
4. Apply cold and heat
Applying ice to an injured joint can help reduce swelling by slowing cell activity, constricting blood vessels, and blocking the release of chemicals that cause pain. It also numbs pain by blocking nerve signals.
Heat promotes vasodilation and increases blood flow to the area, bringing nutrients and oxygen that can help ease pain and stiffness. You can use a heating pad, a hot bath, or even a warm shower to relieve pain and stiffness.
Alternating hot and cold therapy can provide the most benefits. For example, you may want to use ice after a sudden injury like a sprain or strain and then switch to heat to relax stiff muscles. Avoid applying cold therapy for more than 20 minutes to avoid tissue damage.
5. Use a cane or crutch
A cane or crutch can be very helpful in relieving your pain and improving your balance and mobility. However, it is important to use them properly for safety and effectiveness.
When using a cane, it is important to keep the handle at the right height. It should hit at the crease of your wrist when you are standing up straight. This will help prevent it from interfering with your balance and causing you to lean to one side or fall.
When walking up or down steps, be sure to hold the cane in the hand that is opposite your weak or injured leg and move it forward at the same time as your leg. Also, be sure to replace the rubber tip regularly so that it doesn’t wear through. The rubber tip provides traction on most surfaces.
6. Take a hot bath
Heat therapy is a good option for pain management, particularly for those who cannot or choose not to take medication. Medications can sometimes have adverse side effects, such as stomach upset, blood sugar imbalances and high blood pressure.
Studies show that immersion in warm water, like a hot bath, can help relieve musculoskeletal pain. However, people should take care not to soak in a tub that is too hot or they may burn their skin.
Adding hydrotherapy to your routine is a simple way to improve your quality of life and feel better. It works in three ways: The warm water relaxes muscles, the buoyancy eases pressure on joints and the water massage boosts blood flow to aid healing. This makes it a powerful tool for managing joint pain effectively. It also works well when used in conjunction with other treatments, such as exercise and doctor advice.
7. Take a warm shower
One of the oldest, cheapest and safest forms of pain management, warm showers reduce morning stiffness, limber up sore joints, and decrease swelling. A hot bath is also great for easing the pain and stiffness of rheumatoid arthritis, which causes inflammation that damages joint cartilage and bones.
Applying heat to sore muscles and joints improves blood flow to the area. This helps to loosen and relax muscles, which is why it’s often a part of physical therapy treatment for conditions like fibromyalgia, rheumatoid arthritis, and lower back pain. To experience the benefits of warm water therapy at home, soak in a warm bathtub or shower or dip your hands and feet in melted paraffin wax (test the temperature first). You can even try using a moist heating pad to ease pain. The trick is to avoid using cold treatments, as they constrict blood vessels.
8. Get plenty of sleep
During the day, your joints are active and the blood flow to them increases. This helps to keep them warm and flexible. At night, this activity slows down and the blood flow decreases, causing your joints to feel stiffer and more painful.
If you’re experiencing pain at night, try to take steps to improve your sleep. Regular exercise helps to regulate the sleep-wake cycle and can improve joint health by strengthening muscles around the affected joints. Gentle stretching before bed can also help to loosen up the joints and reduce discomfort overnight. In addition, over-the-counter painkillers such as ibuprofen or acetaminophen can help to ease your pain. If these don’t work, talk to your doctor about other options such as steroid injections or hyaluronic acid. These are both effective treatments for joint pain and can be delivered locally to relieve specific areas of the body.
9. Take a warm bath
Taking a warm bath may seem simple, but it can have a powerful effect on pain and stiffness associated with arthritis. The buoyancy of water reduces the force of gravity compressing painful joints, while hydrostatic pressure and temperature regulate circulation, decrease edema, and promote muscle relaxation. Baths containing magnesium sulfate (Epsom salt) are particularly effective for arthritic pain and stiffness.
Heat therapy also includes applying hot packs and using a steamy shower. Moist heat penetrates more deeply than dry heat. You can purchase moistened heating pads at a drugstore or make your own by warming a damp folded towel in the microwave oven for 20 to 60 seconds.
A whirlpool bath can be used to simulate the effects of heat treatment, but a bathtub will work just as well for most people. Using heat therapy is an excellent part of a holistic treatment program that can enhance occupational performance and decrease pain and swelling.
10. Talk to your healthcare provider
Getting help with pain management is a must. Many over-the-counter pain medicines are relatively safe, but they don’t work for everyone. And no medicine is free of side effects.
Your physician can advise you on over-the-counter pain medications that are safe for your age and condition, and he or she may also run tests like X-rays or blood tests to determine the severity of the arthritis. X-rays can show whether or not there’s joint deterioration, fluid in the joints or bone spurs, and blood tests will confirm a diagnosis.
Many people equate joint pain with aging, but it’s important to remember that there are ways to manage it and keep your quality of life as high as possible. By exercising regularly, eating a healthy diet, and taking control of your weight, you can enjoy your later years without suffering from painful joints.
