Joint pain is not uncommon, but it can be crippling. You may hold yourself back from doing the things you love to do because you know it’s going to hurt. Joint pain can range from mild aches and pains to severe discomfort that makes it impossible to walk even short distances. Physical therapy can often help. To learn how to improve joint health, start by understanding why you have pain and then follow these tips.
Common Reasons Your Joints May Hurt
Joint pain can stem from various causes, each requiring different approaches to management. One of the most common reasons is arthritis, including osteoarthritis and rheumatoid arthritis, which cause inflammation and wear down the cartilage cushioning your joints. Injuries, such as sprains, strains, and fractures, can also lead to joint pain, often persisting even after the initial injury has healed. Overuse from repetitive movements or strenuous activities can cause joint stress and pain, especially in physically demanding jobs or sports. Infections and autoimmune diseases like lupus can also result in joint discomfort. Additionally, age-related degeneration naturally contributes to joint pain as cartilage deteriorates and joints become less flexible. Understanding the root cause of your pain is essential for effective treatment and management.
It is important to understand the underlying cause of your joint pain, and for that, you may need to meet with your doctor. However, for many people, physical therapy is the best treatment. The goal of physical therapy is to help reduce inflammation, improve the motion and function of the joint, and build stronger muscles to support your joints.
Improve Joint Health with These 7 Tips
Improving joint function often requires more than one step. For some people, medication is necessary while for others with serious deterioration, surgical procedures may be unavoidable. For most people, though, the following tips and strategies can make a significant improvement in your joint pain and quality of life without invasive care.
#1: Ensure You Stay Active
The longer you sit still, the more stiffness you are likely to feel in your joints. Movement helps to lubricate the joints, and that limits the pain you feel. For example, if you watch a movie, spend at least 15 minutes walking around before and after. Take breaks from sitting still as often as possible to keep your joints moving.
#2: Stretch and Strengthen Your Muscles
Keeping safety in mind, incorporate muscle strengthening into your day. Stretching the muscle will help to improve movement and range of motion. In addition to this, light weight training should be considered to build muscle mass. Those muscles help to support the function of your joints. Work on building muscles associated with the spine, hips, knees, or other joints that may be limiting. It’s a good idea to work with a physical therapist to do this (that way, you learn to move your joints properly).
#3: Remember That Safety Comes First
Safety is the biggest factor in any exercise or activity you do. When you’re going to do any type of activity that could strain your joints, be protected. For example, if you’re heading out to play a few rounds of golf or tennis, slip on braces to protect those joints. If you are playing contact sports, wear padding to protect those areas most at risk.
#4: Work on Your Posture
You may not see the specific connection between posture and joint health, but it plays a significant role. Improving your posture does several things. First, it helps to ensure your hips and knees are aligned properly. It also ensures there’s no added pressure on your spine, which can lead to joint pain as well.
Most people can do simple things to improve their posture, such as sitting up straight and walking with your shoulders back. Working with a physical therapist will also help you to improve your posture, reducing the pain and discomfort you feel in your knees and legs.
Consider these tips for improving joint posture:
- Sit and stand so that your back is straight, which helps move your joints into the proper alignment.
- If you use a backpack, make sure it has a waist belt to evenly distribute weight.
- When lifting something, squat to pick it up to reduce the pressure on your back.
- Wear shoes that encourage good posture (this is not the time for heels!)
- Make sure you’re carrying items with your back straight but don’t strain significantly.
#5: Lose a Few Pounds
Excess weight places significant pressure on your joints, increasing the risk of pain and damage. By losing a few pounds, you can reduce this stress and improve joint function. Aerobic exercises, such as aquatic therapy, are particularly effective as they provide a low-impact way to burn calories and strengthen muscles without putting additional strain on your joints. Finding a weight loss strategy that works for you can lead to noticeable improvements in joint health and overall mobility.
#6: Stop Smoking & Help More Than Just Your Joints
You may not realize just how much smoking can impact your joint health (not to mention overall health). Smoking reduces bone mass, and can also lead to osteoporosis, which puts your joints even more at risk of failing.
#7: Improve Your Eating Habits
Improving what you eat can also make a difference in your joint health. First, cut out foods that actually inflame your joints. This includes sugars, alcohol, and fried foods. These actually cause damage to joints throughout your body.
Next, improve the quality of nutrients you take in. You can do that by eating foods that are packed with nutrition such as seafood, beans, fruits, and nuts. Be sure you’re getting ample calcium and Vitamin D in your diet, too. These nutrients are critical to building and maintaining healthy bones.
Without proper nutrients, including those high in the following, you’re at a much higher risk for health complications:
- Vitamin D (found in fortified cereals and dairy products)
- Omega 3 fatty acids (found in some fish, like salmon and tuna)
- Vitamin C (get it from oranges)
Say Goodbye to Joint Pain with Rock Valley Physical Therapy
All of these tips will help, but the best strategy for improving your joint health is to get help from a physical therapist. Why should you see a physical therapist? With the help of therapy, your body can develop stronger muscles and ligaments, helping to support better movement of each of the joints throughout it. Most importantly, it helps to reduce pain associated with day-to-day activities you may not be engaging in because of the pain.
Ready to get started? Find your clinic with us and then request an appointment.