Best remedies for painful joints

Sooner or later, it’s inevitable that your knees, back, neck, fingers, or other areas of your body are probably going to feel achy and stiff.

Fact is, joint pain eventually happens to most of us, which can make it difficult to engage in the activities we love let alone get around and complete daily routines. However, there are things we can do to curb, minimize, or manage this discomfort and remain active.

“As we get older, our cartilage, which acts as a cushion between our bones, starts to thin out and becomes less effective at absorbing shock,” explains Dr. Jeoff Drobot, an expert in exercise physiology and personalized sports medicine. “This often leads to bone-on-bone contact, causing pain and inflammation. Another factor is decreased flexibility and range of motion. Our muscles tend to lose their elasticity with age, making it difficult for them to support and stabilize our joints during movement, which can result in stiffness and pain.”

Ponder that life expectancy over the last few decades has continued to increase, “but our joints were not really designed to last that long” says Dr. Stephen Kayiaros, medical director of the Joint Surgery Program at Robert Wood Johnson University Hospital Somerset in Somerville, New Jersey. “The physical parts of our bodies have taken the brunt of that, including, for some, developing arthritis and degenerative conditions.”

The most common culprit of joint pain is osteoarthritis, a degenerative joint disease that impacts millions worldwide. Other factors like overuse of joints, prior injuries and genetics can also contribute to joint discomfort.

“Chronic inflammation is another reason for sore or painful joints. Your diet could partially be to blame, as a poor diet will cause inflammation throughout the entire body and lead to extra fluid being trapped in the joints,” says Christi Slaven, owner/founder of Professor Posture in Tampa, Florida. “And ineffective and underperforming muscles are also to blame. When a muscle underperforms the task, it is designed to do to hold our bones where they belong, the joints begin to rub and grind on each other.”

Hips, spine and knees are three of the most common joint areas that get extra wear and tear because they are weight-bearing, but joint pain also frequently occurs in our hands, fingers and feet because we use them often, per Kayiaros.

“Those over age 55 are particularly at risk of joint pain due to age-related changes. Weight, lifestyle and previous injuries also play a role,” notes Dr. Robert McLachlan, an orthopedic physician.

To improve joint health and minimize pain, Drobot recommends staying active.

“Low-impact exercises like swimming, walking and cycling can help improve joint mobility without too much stress on them. Stretching, especially before and after exercise, also helps increase flexibility and reduce stiffness,” he says.

If you’re noticing more joint achiness and stiffness than usual, talk to your doctor.

“Sometimes, a formal course of physical therapy can help, which can be supplemented with yoga, walking, or swimming,” Kayiaros adds.

“If pain persists, over-the-counter pain relievers and cortisone injections may help. Also, applying heat or ice can be useful,” says McLaughlin.

Some people, under the direction of their physician, use special braces for the knees, as well.

“In terms of supplements, glucosamine, chondroitin and turmeric are good options because they are antioxidants that battle free radicals and inflammation everywhere in the body,” continues Kayiaros.

Drobot’s best tip of them all? “Maintain a healthy weight, as excess weight puts added strain on your joints,” he says. “Additionally, I tell my patients to regularly eat foods rich in omega-3 fatty acids and antioxidants that help reduce inflammation and improve joint health, including fatty fish, nuts, berries and leafy greens.”

You may also want to try alternative treatments, including massage therapy, chiropractic care and/or acupuncture, which can help improve joint mobility and range of motion.

“Becoming sedentary is the worst thing you can do. Stay active and keep moving,” Kayiaros adds.