8 Surefire Ways to Relieve Joint Pain
According to CDC’s combined data from the National Health Interview Survey, between 2010 and 2012 about 22.7% of adults have been diagnosed with by a physician. If you are one of those who suffer from chronic joint pain, read on to provide relief to those aching bones.
MAINTAIN A HEALTHY WEIGHT
Being overweight is highly correlated to joint pain. Obesity automatically puts you at risk for all sorts of joint pain, from osteoarthritis to rheumatoid arthritis. In fact, being overweight by only 10 pounds increases pressure on the knee by as much as 30-60 pounds with each step—that’s a lot of added pressure on your knees. The added weight could cause pain in your joints from the added pressure.
One of the best ways to relieve joint pain is to avoid it in the first place. Maintaining a healthy weight and BMI can ensure that you joints will not be suffering from added pressure.
LOW IMPACT EXERCISE
It is tempting to skip on your workout when your joints are aching. Well, we’re here to tell you that you are not doing yourself any favors by remaining sedentary. Firstly, if you are overweight and don’t exercise you will never get rid of that extra weight. Secondly, strong muscles take the pressure off the knees by absorbing most of the weight. This way, you can both relieve and prevent joint pain.
We understand that it can be painful to force a workout, so start with low impact ones. Stick to exercises such as walking and swimming which are both very low impact but very effective. Especially walking, which has been shown to improve most if not all benchmarks of health.
Acupuncture is an age old medical procedure from China which is perceived as a “cure-all” of the ancient times. What acupuncture supposedly does is stimulate any of the 14 energy channels in the body to return the body into balance. In Chinese medicine it is thought that a disease is an imbalance. Scientifically, these almost hair thin needles are able to stimulate the release of chemicals that block pain, like endorphins for example.
Acupuncture has been shown to be effective against chronic pain, muscle pain and even against the nausea that comes with chemotherapy.
Thermal packs, whether hot or cold, will usually provide some short-term relief to joint pain. But did you know that you can also use a combination of hot and cold compression as therapy for your arthritis? Many doctors believe that the combination of both ice and heat therapy can ease the pain and stiffness from arthritis. The change in temperature can stimulate the body’s natural healing mechanisms. Heat therapy dilates blood vessels, improves blood circulation and reduces muscle spasms that make joint pain feel even worse. Cold therapy on the other hand prevents inflammation by constricting the vessels and can numb pain.
INFLAMMATION-PROOF YOUR DIET
Most diseases actually stem from chronic inflammation. To ease the inflammation, you must have a diet that will allow you to control it. Like all healthy diets, an anti-inflammatory diet starts with a lot of fruits and vegetables, a lot of omega-3 fatty acids and very little refined carbohydrates. This type of diet should resemble the Mediterranean diet – you must stay away from white bread and white rice, and instead opt for complex carbohydrates like quinoa or whole grain options like brown rice and bulgur wheat.
For protein, either go plant based or choose to eat white meat. Some spices like curry and turmeric are great for inflammation and so is chilly, so go wild with the heat. Most important of all, eat as close to the ground as possible – by this we mean healthy organic vegetables. Eat food that you know is natural, that you know will eventually spoil. Do this and save your joints all the trouble.
GET MORE VITAMIN D
A number of studies have shown that around 90% of people who come to the doctor’s office to be seen for chronic pain have very low levels of vitamin D in their blood. Yet, a lot of other scientists are still not convinced that the correlation is significant enough to conclude that vitamin D does relieve chronic pain. However, if you do experience chronic pain it never hurts to have your blood work done to see if you have vitamin D deficiency.
To get more vitamin D into your diet, include the egg yolk the next time you make scrambled eggs and don’t say no to beef liver the next it’s served to you. Okay, so the beef liver is a long shot, however you can just go out and bask in the sunshine because there are vitamin D precursors all over you skin that will be transformed into vitamin D with the help of a little sunlight.
GOOD FATS FOR JOINT LUBRICATION
Glucosamine sulphate is one of the most common supplement forms of the amino sugar glucosamine. Glucosamine sulphate, which has been found to be effective against osteoarthritis, replenishes the synovial fluid in between the joints as well as helps nourish the cells that produce this lubricant. It has also been found to promote cartilage repair and development.
Glucosamine can be commonly found as a food supplement, but it can also be found in abundance in crustaceans (crabs, shrimp, lobster, etc.) and offal.
EMPLOY THE P.R.I.C.E METHOD OF PAIN RELIEF
This method is used for chronic pain in general and not just joint pain. P.R.I.C.E is actually an acronym for a process that can help alleviate the pain from your joints.
- P: Protect the affected joint by wrapping it or putting it in a brace.
- R: Rest the joint.
- I: Ice the joint for 15 minutes several times a day.
- C: Compress the joint to keep it from moving around too much and causing more inflammation.
- E: Elevate the joint. Above the level of the heart to be exact. This is supposed to lower inflammation.