Joint pain isn’t a new type of disease or ailment that we’re still trying to learn more about. We already know quite a lot about the various ways to treat joint pain naturally at home and how we can reduce the symptoms.
If trends continue, almost 1 billion people are estimated to have a form of osteoarthritis by 2050. If we put this into perspective, that means that 12% of the current global population would be suffering from this type of joint pain.
Even with everything we know, it seems joint pain is here to stay. While we might have to accept this harsh natural reality, it doesn't mean to say that we can't do things to combat it!
I’m very familiar with common treatment methods such as supportive devices and lifestyle changes. However, I wanted to research other methods to see just how far we can take things when it comes to the world of preventative care. Each of these natural and home-based methods drew my attention, forming what I believe to be the future for treating joint pain.
Understanding Joint Pain
Before we look at how to treat joint pain, it’s good to understand what's causing it and the common types that we have to deal with. Developing a foundational understanding allows us to assess the causes and use the correct treatment option for each of the common types of joint pain.
Simply put, joints are places where two or more bones meet. They’re made up of several components that work together to allow movement, provide support, and reduce friction. These include the cartilage, ligaments, and synovial fluid.
Common joint connection points to be aware of are your shoulders, elbows, hips, knees, and spine. Any damage in and around your joints can cause discomfort, reduce mobility, and decrease quality of life.
What causes joint pain?
Joint pain may originate in the joint or around the joint in the ligaments, tendons, and muscles. The common types of joint pain can be categorized according to three main causes. These are:
Inflammation — Inflammation is a natural response to injury and infection that's designed to promote healing. However, it can be harmful if it occurs in healthy tissues or goes on for too long. In the case of joint pain, inflammation can be caused by infections and systemic inflammatory disorders such as rheumatoid arthritis.
Autoimmune Diseases — The primary function of the immune system is to defend the body against infection and disease. It does this by identifying and destroying harmful substances. Autoimmune diseases occur when the immune system mistakenly attacks healthy tissue. This leads to joint damage and inflammation, both of which cause discomfort.
Physical Wear and Tear — Our muscles, joints, and bones work together to distribute stress caused by movement. However, they can only be pushed and pulled so far.
Mechanical issues caused by repeated wear and tear, poor movement, and muscular imbalance can lead to joint issues.
Common types of joint pain
Several types of joint pain can be grouped into the three common causes above. These are the most common ones to be aware of that can benefit from the treatments below.
- Osteoarthritis — A degenerative joint disease causing gradual joint tissue breakdown. Symptoms include joint discomfort and stiffness, especially after sitting for long periods. It’s the most common type of arthritis that tends to occur more frequently in older people.
- Rheumatoid Arthritis — A chronic autoimmune disease that occurs when the immune system attacks its tissues which includes joints. This causes inflammation, discomfort, stiffness, and loss of mobility.
- Tendinitis — Inflammation of tendons that attach muscle to bone. Commonly found in the shoulders, wrists, knees, elbows, and heels. Symptoms include discomfort and stiffness in and around the joint area.
- Gout — A common type of arthritis causing discomfort and swelling around the joints. Caused by high levels of uric acid, a waste product produced from certain dietary choices and stress. Examples of common contributing foods include seafood, red meat, and alcohol.
- Bursitis — Occurs when the fluid-filled sacs that provide joint cushioning become inflamed. Commonly caused by physical wear and tear including repetitive motions and overuse injuries. Symptoms include discomfort and stiffness.
- Home Remedies for Joint Pain Relief
Now that you’ve learned more about the causes and types of joint pain, it's time to learn how to treat them.
All remedies in this article can be done from the comfort of your own home. However, we’ve categorized the different types of remedies into similar groups.
Heat and cold therapy for joint pain
Heat and cold therapies have historically been used as simple and inexpensive ways to improve joint pain by treating the underlying symptoms. This includes the common discomfort and swelling causing reduced mobility and function.
Cold therapy, also known as cryotherapy, applies cold temperatures to the target area or areas to reduce the underlying symptoms. This may include cold showers, ice packs, ice baths, and whole-body cryotherapy.
Heat therapy, sometimes known as thermotherapy, applies heat to the target area to improve discomfort and promote the body's natural healing mechanisms. This may be done using heating packs, saunas, heating pads, and warming devices.
Both therapies are designed to reduce joint discomfort by altering blood flow and temperature. While cold therapies reduce bloodflow and metabolic processes around the target area, heat therapies increase bloodflow and metabolic processes.
Common ways to use both methods include stand-alone treatments or a combined method where one is done immediately after the other.
In terms of scientific backing, recent research suggests that while cold therapies may provide initial benefits, the cold temperatures may actually do more harm than good, delaying the healing rather than helping it. This may be due to the reduced bloodflow delaying the influx of healing cells to the target area.
Because of this, research has shifted to the potential of heat therapies to improve bloodflow and promote the body's natural healing mechanisms. These may provide short-term relief while promoting the longer-term healing effects.
For more information, take a look at our detailed breakdown of icing vs. red light therapy. In this, we explain the current consensus on icing for injury and rehabilitation.
Using supportive devices for joint pain relief
Traditional treatments will provide some relief. However, they’re only temporary, can be expensive, and come with potential side effects when used over long durations. Supportive devices that harness the power of modern technology may provide natural and effective ways to improve joint pain symptoms and quality of life.
Red light therapy (RLT), also known as photobiomodulation (PBM), is a promising natural treatment option that can be used to address the root causes of joint pain. Portable red light devices like the Move+ may used as a non-invasive, cost-effective treatment option.
It works by using red and near-infrared light to stimulate increased cellular activity which promotes our body's natural healing mechanisms in and around the joints. When applied correctly, this may help provide temporary relief of joint pain and stiffness and minor arthritis discomfort.
Here’s a quote from a Move+ user:
“This device is as advertised. I’d been reading up on red light therapy and looking at reviews for various devices etc. My joints, especially my knees along with my lower back have been extremely troublesome and very painful. I’ve had various medical treatments which have provided relief but have required subsequent treatments. The problem is the second treatment is not as impactful as the first. I’ve only had the device for a little over a week and I’ve been pain free since following the instructions outlined in the video. So it’s 5 stars today and hopefully it will stay that way. Most importantly I’ve been able to play pickleball longer and get a good nights rest because I’m not twisting and turning because I hurt so much. Loving it!”
With so much promising research, it’s hard to ignore the potential natural healing that red light therapy may offer. As a proven alternative treatment, it may be a great addition to traditional options or used as a stand-alone option.
Other supportive devices can be integrated into your daily lifestyle depending on the location and extent of the discomfort. These are designed to improve movement and reduce the potential stress experienced from repeated impact.
Common examples include braces, splits, and walking aids. Supportive footwear can also provide added cushioning during movement to relieve pressure and with it, joint discomfort.
Lifestyle Changes for Joint Pain Relief
Maintain a healthy weight
Your weight plays a huge role in the daily pressure experienced by your bones, muscles, and joints. It’s estimated that for every 10 pounds of additional weight, your joints go through an extra 15–50 pounds of joint pressure. Therefore, maintaining a healthy weight is vital to limit potential joint pressure and allow your body to function as intended.
Alongside this, being overweight promotes a pro-inflammatory state and increases the risk of common inflammatory diseases. Common ones to be aware of include diabetes, high blood pressure, and heart disease.
Use your waist-to-hip ratio as a quick, cost-effective measurement of general weight status. Aim to make small, manageable weight adjustments, taking weekly measures to gauge your progress.
Maintaining a healthy weight can involve dietary changes, increased physical activity, and better healthy habits. These are further discussed below.
Incorporate low-impact exercises into your routine
Physical activity is one of the best natural medicines to improve general health status and enhance longevity. Regular exercise offers several well-known benefits which include:
- Strengthen surrounding joint muscles — The muscles around your joints help provide structural support during movement and exercise. Consistent gentle exercise helps to strengthen the surrounding muscles, improving joint alignment.
- Reduce inflammation — Chronic inflammation is one of the main contributors to joint discomfort. Exercising increases bloodflow and reduces joint inflammation. Alongside this, the resulting effects on body composition and cardiovascular health indirectly contribute.
- Improve functional movement — Exercise can help improve flexibility, coordination, and balance. Each of these contributes to better functional movement, meaning you’re able to perform common daily movements with less resistance. This helps to reduce potential joint stress and discomfort.
- Improve mental health — Our mental and physical health are closely linked. Exercise can lower stress and improve mood, two things that can contribute to joint pain.
Current physical activity recommendations are to perform 150 minutes of weekly exercise. Examples of great low-impact exercises include swimming, cycling, and light walking. Here’s a list of different low-impact exercises and sports you can use to strengthen your joints.
Dietary changes to reduce inflammation and joint pain
Our diet is a powerful modulator of our general health and well-being. The food and drink we consume provide energy for function and activity. Because of this, the type and quality of our diet determines the efficiency and effectiveness of our bodily systems.
The foods we eat can either be pro-inflammatory or anti-inflammatory. With inflammation being one of the main drivers of joint discomfort, the dietary choices we make can have wide-ranging impacts.
Anti-inflammatory foods to focus on include oily fish, nuts and seeds, and fruits and vegetables. Foods to limit include added sugars and refined grains. I’ve written a full article on foods that reduce inflammation here if you’re interested in some further reading.
Herbal supplements fall under dietary supplements as natural alternatives which may provide added benefits. As we come to the end of 2024, the interest in different herbs continues. This is as we start to better understand some of the potential powerful benefits that natural resources can present us with.
Some of the more common herbal supplements that may help to improve joint discomfort include:
- Ginger
- Tumeric
- Devils Claw
- Boswellia
- Bromelain
The Future of Joint Pain Remedies
As advancements in modern technology continue to increase the global living age, joint pain is something that continues to require ongoing management and prevention.
Throughout the years, we’ve learned that modern medicine can only go so far. While we might not be able to fully prevent it, natural remedies and clever home solutions may help to reduce debilitating symptoms and improve quality of life. These may be used alongside traditional options with a view to replace them when correctly adopted.
So, what are you waiting for? Have a go at some of our natural methods and enjoy the many benefits that they can offer!
For more on red light therapy and joint pain, read:
- About the Move+ Pro: A Red Light Therapy Device to Help Joint Pain
- How To Treat Joint Pain And Arthritis With Red Light Therapy
- Is Red Light Therapy Good for Osteoarthritis?
- Arthritis and Red Light Therapy
References
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