10 Hacks to Outsmart Joint Pain - Feel Great From the Inside Out

Many individuals grappling with arthritis seek to alleviate joint discomfort sans costly medications and their potential adverse effects. Fortunately, various natural methods exist to reduce pain and enhance daily functioning. Experiment with one or a blend of the following strategies to discover what suits you best.

Control your weight

Excess body weight strains joints, potentially causing pain. Therefore, consulting with a doctor for suitable weight targets and safe weight loss strategies is advisable. Physicians may recommend a balanced diet and safe exercise routine to address joint pain and promote overall health.

Get adequate exercise

Physical activity is often linked with a decline in joint discomfort from arthritis. Engaging in exercise can alleviate pain by building up supportive muscles around the joints, prompting the body to release pain-relieving endorphins, or through other mechanisms. The choice of exercise should align with your present fitness level and various considerations like your location and access to fitness facilities. Walking, aquatic workouts, and tai chi are deemed suitable for novices and are gentle on the joints. 

Employ hot and cold therapy

Applying hot or HSA-approved light therapy could alleviate discomfort linked with arthritis. Morning warm showers or baths can mitigate stiffness, while electric blankets or moist heating pads can ease discomfort during sleep. Cold remedies, like gel ice packs wrapped in towels, may reduce joint pain and inflammation. Avoid direct skin contact with ice. Over-the-counter ointments containing capsaicin, derived from chili peppers, offer warmth to soothe joint discomfort.

Try acupuncture

Acupuncture's mechanism remains mysterious, yet some find relief from chronic pain. Limited research indicates its efficacy over placebo in treating knee and hip arthritis, TMJ, neck pain, and sciatica. State regulations govern acupuncture, with licensure often requiring exams from the National Certification Commission for Acupuncture and Oriental Medicine. Inquiring about practitioners' experience is prudent. 

Follow a healthy diet

A diet abundant in fresh produce and whole foods can bolster immunity and enhance health. Studies indicate dietary changes impact arthritis; vegan and Mediterranean diets correlate with reduced disease activity. Omega3s may alleviate joint discomfort. Consult a healthcare provider before altering your diet to avoid nutritional deficits.

Use turmeric 

The powerful anti-inflammatory effects of turmeric root are widely recognized, leading people to integrate turmeric powder into their meals via various means such as sauces, smoothies, or tea. However, due to curcumin, its primary component, constituting merely 3%, experts suggest opting for curcumin supplements for optimal results. Typically, a daily intake of 200-1000 mg is considered safe, but it's advisable to seek advice from your healthcare provider to prevent any potential interactions with medications or negative health outcomes stemming from additives like gluten, dairy, and soy. 

Get a massage

Massage offers overall well-being and aids in managing joint discomfort. A 2021 study showed that Swedish massage could reduce pain reliever usage for arthritis symptoms. However, ACR/AF doesn’t endorse massage due to insufficient evidence, though they acknowledge its low risk and potential stress reduction benefits. Consult a doctor for a qualified massage therapist or learn self-massage from a physical therapist. 

Perform Stretching

Increasing flexibility can enhance joint mobility. Stretching targets both muscles and tendons, improving joint range of motion. Tendons, connecting muscles to bones, benefit from stretching as well. Seeking guidance from a healthcare professional ensures safety in selecting appropriate stretches for specific joint concerns.

Examine Your Posture

Our mothers always asked us to maintain a good posture! Poor posture can strain your joints unnecessarily. Along with sitting upright and avoiding slouching, opt for chairs with proper height to prevent sinking. Additionally, limit prolonged sitting to prevent stiffness and joint pain from lack of movement.

Final Words

Joint conditions encompass various ailments leading to stiffness, inflammation, and discomfort.

Developing a personalized approach can alleviate pain, hinder disease advancement, and enhance daily life.

Consult with a healthcare provider if arthritis is hindering your daily activities. They can assist in tailoring a management approach suited to your needs.