11 Expert Approved Ways To Relieve Arthritic Joint Pain

When you live with arthritis it affects every part of your life. Each of these tips and tricks to relieve arthritic joint pain are backed by studies and science. Discuss these with your doctor and give one or more of them a try!

woman showing hand with arthritic joint pain
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Severe joint pain related to arthritis is something that nearly 15 million people in the United States live [1]. Unfortunately, this type of joint pain can be debilitating and it can make basic everyday activities extremely painful and difficult.

Because of this, it can negatively impact one’s quality of life. While there is no cure, there are ways you can relieve this type of joint pain to better manage it. In this article, we will be going over specific ways you can go about doing so.

Here are some expert approved ways to relieve your arthritic joint pain.

1. Incorporate More Exercise

While it might sound like an oxymoron, getting more exercise into your daily life is one of the single best things you can do to help relieve symptoms of joint pain. While it does matter the type of exercise you incorporate into your daily life, it can make a big difference in keeping your joints loose.

Ideally, you want to stick to integrating low-impact exercise into your daily life. This means no running outdoors or on a treadmill. Instead, you want to incorporate things that require minimal impact like cycling or even swimming. You’ll want to focus on exercises that help to strengthen muscles near the joints and that helps increase your range of motion.

In fact, studies show that as little as two minutes of daily exercise can be enough to reduce associated joint pain [2].

2. Reduce Your Weight

Believe it or not, but you might be experiencing joint pain as a direct result of being overweight. Unfortunately, if you are overweight, you could be placing too much stress and strain on your joints. This is especially true if you are significantly overweight to the point where you are classified as obese.

Studies show that intensive weight loss of 20 percent can effectively reduce painful knee arthritis in those who are either overweight or obese [3]. It can help reduce the amount of stress that you place on your joints during everyday life and exercise.

3. Switch Up Your Diet

One of the biggest things you can do to help with arthritic joint pain is switching up your diet. While many are unaware of the impact your diet can have on your joint health, it cannot be understated how important it is.

The fact is, your diet can control the amount of inflammation that you experience throughout your entire body. By integrating a diet that is full of anti-inflammatory foods, you should be able to significantly reduce the amount of inflammation you experience in your joints. The more omega-9’s you have in your diet, the more inflammation you will experience.

By switching to a whole-food-based diet with a lot more healthy fish and nuts, you should be able to better balance out the levels of healthy fatty acids which can improve your joint health. You should be looking to take in more healthy fats including but not limited to olive oil, coconut oil, and fatty fish.

At the same time, you should be limiting your intake of unhealthy processed foods. Likewise, you want to incorporate more foods packed with healthy antioxidants for better anti-inflammatory properties.

4. Take Supplements

While supplements certainly won’t be the magic-pill, they can help you if you are experiencing joint discomfort or swelling. A lot of people do not take in enough healthy vitamins or minerals throughout their daily diet.

After all, the typical American diet is very heavy in nutrient-deficient foods like processed foods and refined sugars. What’s even worse, when we get older, our bodies struggle to absorb the same amount of nutrients from the food you do consume as it once did [4].

Therefore, having a poorly optimized diet will only yield even worse results as you age. Because of this, you want to consider supplementing your diet with added vitamins and minerals. Some of the best supplements you can consider getting into your daily life would have to be omega-3 fatty acids, vitamin D, calcium, glucosamine, and even curcumin.

senior woman doing a yoga pose
Low impact exercises like yoga has significant benefits for arthritis sufferers.

5. Incorporate Yoga

Yoga is one of the best types of exercises you can incorporate into your daily life if you are someone who suffers from joint pain according to the Johns Hopkins Arthritis Center. If you are suffering from joint pain, yoga can help because it can decrease the associated pain you are feeling and it can reduce any associated stiffness. It will also do wonders for your ability to improve your range of motion and stress.

6. Heat and Ice

Both heat and ice can be used in your favor if you are looking to get rid of associated joint pain. This is a good and effective way to relieve symptoms associated with joint pain from swelling. Both heat and ice have proven to be effective at reducing pain and swelling.

It’s certainly not a viable option long-term as it is only going to treat the symptoms associated with the pain. However, it can be very useful if you are looking for immediate relief. Heat can be used to loosen up your joints and ice can be used to reduce any swelling that you are experiencing.

7. Reduce Stress

A lot of people suffer from related joint pain due to excess stress. If you are someone who is experiencing a lot of stress, you will benefit by decreasing any stress you are experiencing. The main reason stress can manifest itself into joint pain is due to the fact that it can cause inflammation and swelling.

8. Get More Sleep

Many people simply do not get enough sleep in their daily life. If you are someone who is getting an inadequate amount of sleep, getting more high-quality sleep might do wonders for your body’s ability to heal to reduce joint pain.

RELATED: Weighted Blankets for Joint Pain

woman sleeping peacefully in bed of white sheets and pillows
Not getting enough sleep affects your entire body and mental well-being.

9. Avoid Gluten

By getting rid of gluten from your diet, you should be able to eliminate a lot of the inflammatory properties associated with it.

10. Topical Treatments

You want to use topical treatments if you are looking for immediate pain relief. Topical treatments can do wonders for reducing inflammation and giving pain relief.

11. Avoid Smoking and Drinking

Both smoking and drinking can lead to issues associated with joint pain. After all, studies show that men with knee osteoarthritis are much more likely to experience greater cartilage loss and have severe pain than those who don’t smoke [5].

As you can see, there are plenty of different ways you can effectively treat or limit joint pain. Try incorporating the various methods above to see if they help you.

Do you have other ways you relieve your arthritic joint pain? Tell us about them in the comments below!

References:

  1. https://www.cdc.gov/features/arthritis-quality-life/index.html
  2. https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/two-minute-exercises-for-pain-relief
  3. https://www.nih.gov/news-events/nih-research-matters/
  4. https://www.health.harvard.edu/staying-healthy/should-you-get-your-nutrients-from-food-or-from-supplements
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1798417/
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Avatar for Scott Grant, ATP, CRTS®
About Scott Grant, ATP, CRTS® 413 Articles
Assistive Technology Professional, Custom Wheelchair Specialist, Medical Equipment Guru, Dad and Grandfather
I am a lucky dad to four awesome daughters and grandfather to three pretty terrific grandkids. When not working as a custom wheelchair specialist at a regional home medical equipment company, I enjoy early morning runs and occasional kayak trips. I am also a self-admitted nerd who loves anything from the 1980's. Learn More

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