5 Steps to Reduce Joint Pain
Discover strategies to ease hip, knee, shoulder, and back pain.
Chronic pain comes in a variety of forms. Joint pain is a common one. If you suffer from stiff, achy joints, you're not alone. Twenty-seven million Americans have osteoarthritis -- leader of the pack when it comes to joint-pain culprits. You can thank other causes, as well, including ligament and tendon damage, muscle tears, excess body weight, age, bad posture, and poor biomechanics. Whatever the reason, there are special steps that can help ease painful hips, knees, shoulders, and spine. Here are 5 of them:
1. Eat to relieve joint pain. Food can't prevent or cure achy joints, but certain nutrients not only enhance muscle and bone strength, they also take a bite out of joint pain. Increase intake of foods rich in omega-3 fatty acids, ache-easing polyphenols, and vitamins C, K, and D. Stock your fridge with these 8 pain-relieving foods.
2. Move to improve pain. Resist the urge to hit the couch when your joints hurt. Move through the pain instead. Why? Exercise triggers the production of lubricating synovial fluid and feel-good brain chemicals, and improves joint pain, function, and range of motion. It may even boost cartilage growth in the knees. Ask your doctor about exercises that help rather than hurt your joints.
3. Watch your weight. If you're overweight, ask your doctor for a safe weight-loss plan. Every excess pound you shed takes 4 pounds of pressure off your knees, and can take a load off painful hips and backs, too. Get a handle on emotional eating to lose weight with ease.
4. Work with your doctor. Ask your primary care physician if a specialist can help you with your joint pain. An orthopedic specialist and/or physical therapist may be better equipped to tailor an effective pain-treatment plan. Use these tips to get better pain relief from your doctor's visits.
5. Listen to your body. Pace yourself and avoid activities that aggravate your joint pain, such as running marathons, lifting heavy objects, or kneeling all day to pull weeds. Use this daily pain diary to note the activities that worsen or improve your joint symptoms.
