How do I get relief from joint pain?

28 Apr How do I get relief from joint pain?

There are many reasons why people experience joint pain.  Arthritis and Osteoarthritis are the most common causes. GP advice should always be sought for joint pain.

What is a joint?

A joint is where 2 bones meet. Joints also consist of ligaments and tendons. Cartilage covers the end of the bone which provides cushioning to protect the bone. The most common type of joint is a synovial joint which can be found throughout the body. At the end of the bone you will find a fluid filled space containing the synovial fluid. The function of this is to lubricate the joint to help reduce wear and tear and friction.

What causes joint pain?

There are many different reasons why you may experience joint pain. Here are just a few:

• Conditions such as Arthritis, Osteoarthritis. This is where the joints become inflamed and painful and you can experience pain and limited movement.
• Strains and sprains. This can be caused by physical activity.
• This is an inflammation of the bursae which is a sac of fluid which helps reduce friction. Bursitis is caused by damage or injury to the bursae.
• Flu virus can cause joints to feel painful.

 

What can you do to help joint pain?

Hydration. A healthy joint requires water to help keep the cartilage hydrated and to provide the joint with nourishment. Increase your intake of water if you are experiencing joint pain.

Vitamin D. Research has found that increasing your vitamin D levels may reduce your joint pain. Vitamin D is needed for joint, muscle and cartilage function. Vitamin D can be especially useful for people with knee and hip pain.

Exercise. Swimming is a great form of exercise as it is strengthens muscles and joints but does not have a heavy impact on the body.  Yoga, Pilates and stretching are also great for joint pain although you must listen to your body and not push it. The stretches can also be adapted easily to suit your ability.When you are in pain it is easier to sit about but exercise is important as it triggers the production of synovial fluid and helps release chemicals from the brain which can help with the pain and also uplift your mood. It may be advisable to see a specialist who can work out an exercise plan for you such as a personal trainer or physiotherapist.

Diet

Foods to eat – it is recommended that to ease joint pain you eat foods that are high in anti inflammatory properties. Such foods include

• Omega 3 fatty acids found in tuna, salmon, walnuts and olive oil
• Vitamin C found in broccoli, kale, strawberries, cauliflower
• Vitamin E found in spinach, almonds, sunflower seeds
• Carrots and onions have been found to be beneficial.

Foods to avoid

• Fruit juices high in sugar
• Red meats
• Fried and fatty food
• Prepacked foods

 

Massage

Therapies may be effective in relieving joint pain. This is because if you have joint pain this can limit your movement of the joint which then affects the muscles around it. If you can help keep the muscles loose around the joint this will help keep it flexible. I see many clients in my therapy room near Norwich, Norfolk that say their joint pain has improved since having massage.

It is important that if you have any joint pain that you seek medical advice. Before taking supplements it may be necessary to have a blood test to check your levels.

Do not live with joint pain if you don’t have too.