Joint Pain- Care Guide
Joint pain is a common health condition and may result from one of several known causes. Although usually the results of an injury or sprain, joint pain can results from underlying conditions such as osteoarthritis and rheumatoid arthritis.
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Joint Pain Causes
Joint pain can be caused by many types of injuries or conditions. No matter what causes it, joint pain can be very bothersome. Painful and stiff joints do not necessarily develop as a result of growing old. Although most commonly caused by wear and tear and injury, joint pain can be caused by more serious conditions like rheumatoid arthritis - an autoimmune disorder that causes stiffness and pain in the joints, and osteoarthritis, which involves growth of bone spurs and degeneration of cartilage at a joint. Osteoarthritis involves growth of bone spurs and degeneration of cartilage at a joint. It is very common in adults older than 45 and can cause joint pain. Joint pain may also be caused by bursitis (inflammation of the bursae). The bursae are fluid-filled sacs that cushion and pad bony prominences, allowing muscles and tendons to move freely over the bone.
Joint Pain Treatment
In many cases anti-inflammatory medications along with rest, massage, warm baths, and stretching exercises may provide you with relief from symptoms and help you perform routine activities without too much discomfort. Your doctor may suggest seeing a physiotherapist who will put together a rehabilitation program often involving massage as well as strengthening and stretching exercises. Both physical and psychological aspects of joint pain can be dealt with through various alternative treatments.
Joint Pain - Foods to include:
- Asparagus, cabbage, garlic, and onions contain sulphur, which is b eneficial for the joints.
- Cold-water fish, olive oil, flaxseed, and hemp are rich in essential fatty acids and can help reduce inflammation.
- Green tea: Several studies have found that the antioxidants in green tea (catechins) can reduce chronic joint inflammation and slow cartilage breakdown.
- Pineapple contains the enzyme bromelain, which can help reduce inflammation.
Joint Pain - Foods to avoid:
- Nightshade vegetables (potatoes, tomatoes, peppers, eggplant) contain a substance called solanine, which can trigger pain and inflammation; preliminary studies have found benefits in avoiding these foods.
- Processed, fast, and deep-fried foods contain trans-fatty acids, which trigger inflammation.
- Red meat, milk, cheese, and deep-fried foods contain saturated fat, which triggers inflammation.
- Sugar, refined carbohydrates, alcohol, and caffeine
Alternative Lifestyle Suggestions
- Exercise - Exercise helps reduce pain and prevent further joint damage; strengthens muscles and bones, which will help improve mobility and function; and also helps with weight management. Do a combination of strength-training exercises (work with light weights and machines), low-impact cardiovascular activities (swimming, walking), and stretching. Be sure to wear proper, cushioning shoes.
- Acupuncture - It helps to relieve pain and inflammation and promote relaxation.
- Ice or Heat Packs - Apply ice or heat packs to the affected joints. Heat relaxes aching muscles and reduces joint pain. Cold helps to reduce inflammation and pain.
- Go Easy on the Joints - Be careful not to bruise or hurt your joints.
- Assistive Devices - Devices, such as canes, walkers, and joint supports, reduce joint strain.
- Massage - Gentle massage helps promote relaxation and encourage removal of toxins.
- Avoid Excess Strain - Avoid activities that put excess strain on the joints (running, jumping, kneeling, or standing for long periods). Take a load off and rest when doing heavy or repeated tasks such as gardening, shovelling snow, or doing housework.
Joint Pain Relieve Supplements
- Celadrin - Reduces joint pain and inflammation and also helps improve joint mobility. Dosage: 1,500 mg daily.
- Chondroitin - A component of human cartilage, bone, and tendon. It enhances the shockabsorbing properties of collagen and blocks enzymes that break down cartilage. Studies have shown that it reduces pain and inflammation, improves joint function, and reduces the need for NSAIDs. It may also slow the progression of OA. Chondroitin is often combined with glucosamine. It may take several months to work. Dosage: 1,200 mg daily; well tolerated.
- Glucosamine - A natural compound found in the human body, specifically an amino monosaccharide (a nitrogen-containing sugar). It is thought to play a role in cartilage formation, repair and to have an anti-inflammatory affects. It may take six to eight weeks to notice benefits. Recommended dosage: 1,500 mg daily.
- S-adenosylmethionine (SAMe) - A nutrient involved in cartilage formation and repair. It reduces pain and inflammation and stimulates cartilage formation. Numerous studies have found it equally effective as NSAIDs with no major side effects. Dosage: 400–1,200 mg daily.
- Vitamin C - Reduces uric acid levels. Take 500 mg daily for prevention. Higher amounts (4 g and higher) have been used to relieve an attack, but this should be done only under the supervision of a health care professional.
- Turmeric - A perennial herb of the ginger family used as a coloring agent as well as a spice in food preparation. It is used in some traditional Ayurvedic medicines for the relief of joint pain and inflammation.
- Capsaicin - A hot pepper extract that reduces pain. It is available in creams; look for a product with 0.025–0.075 percent capsaicin (Zostrix or Menthacin); wash hands after application to avoid getting in the eyes.
- Bromelain - An enzyme with anti-inflammatory activity that improves joint mobility. Dosage varies by product potency; check label directions.
- Essential fatty acids - Both the omega-3s (fish oil) and omega-6s (borage, primrose oil) help to reduce the pain and inflammation and lubricate the joints. Dosage: 2–4 g daily.
- Quercetin - A flavonoid that in preliminary studies was found to help prevent gout attacks. Dosage: 150–250 mg three times daily.
- Boswellia - A tree resin used in traditional Indian medicine; some studies show that it reduces pain and inflammation similarly to NSAIDS, but it does not cause stomach irritation. Dosage: 400 mg three times daily.
- Curcumin - An antioxidant that has been shown in studies to have anti-inflammatory effects comparable to cortisone. Dosage: 400 mg three times daily; no side effects.
Final Thoughts
Joint Pain is a painful condition that can often be prevented and certainly improved by dietary and lifestyle modifications. To reduce joint pain:
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Try acupuncture, apply ice or heat packs, and massage to reduce pain.
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Eat more fish, flaxseed, olive oil, and pineapple, and drink green tea.
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Engage in regular, light exercise such swimming and cycling. Do light strength training and cardiovascular and stretching activities regularly to improve joint function and mobility and to reduce pain.
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Top supplements include glucosamine/chondroitin or SAMe and Celadrin.
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