Joint pain is a common issue that can hamper everyday life activities. Whether an old sports injury is flaring up, or arthritis is rearing its ugly head, joint pain affects almost everyone in some way, at some point in life.



And if you happen to be one of the afflicted, a question that may be weighing heavily on your mind is how to relieve symptoms once they have started?



Below are a few ways to immediately relieve symptoms, as well as prevent joint pain from occurring in the first place…and in the end, hopefully regain some quality to your life.

Supplements

Popping a pill or downing some mystical concoction isn’t a magic button, but there are a few supplements and natural ingredients that are backed by clinical research and proven to help.



Below are a few of the more reputable options available:

• Glucosamine – this supplement is helpful in preventing joint pain, as well as relieving the intensity of it. Glucosamine must be taken on a regular basis. It is a favorite for those suffering from arthritis due to its ability to potentially prevent further damage to joints and potentially have a repairing effect.

• Chondroitin – found in cartilage, this supplement is great for those with osteoarthritis. It works in tandem with glucosamine, so taking them both together is the 1-2 punch that you can use to help knock out joint pain. However, do note that these supplements are not a “quick fix”, and they can take several months to reach their full level of efficacy.

• Natural MSM – MSM, or methylsulfonylmethane, reduces inflammation in joints and surrounding areas (a main cause of pain and discomfort). MSM also stimulates the production of collagen and is especially helpful for autoimmune arthritis disorders (Joint Health Magazine, 2018).

Exercise and Diet

Diet & Nutrition



Research is finding that your diet is one of the most influential aspects of joint health, lubrication, inflation and reduction of symptoms.



A moderate change in diet may bring about dramatic results with regards to reduction of joint pain. By reducing unhealthy fats, sugar, and excessive salt, as well as inflammation inducing foods, one can reduce the amount of chronic inflammation in the body (Joint Health Magazine, 2018). Sticking to a diet of fresh fruit and vegetables, healthy portions of lean meat, and foods that are not processed is a great start. Healthy fats are a good thing, however. Avocados and fish are a great source of these, as well as fish oil supplements.

Exercise

You don’t need to run the next iron man or become an athelete, but regular low to moderate intensity exercise and stretching can make all the difference.



Lack of movement is a key cause of joint pain, and exercise will alleviate this, helping improve blood flow and lubrication to joints. A physical therapist can give advice on what types of exercise to participate in (Joint Health Magazine, 2018).



Stretching and low impact exercises, such as yoga or swimming, are a great option. Try to avoid high intensity, high impact activities as these may actually make joint pain worse. Remember, listen to your body….if it hurts, back off.



A beneficial side effect of a good diet and steady exercise will be weight loss. Weight loss may also help reduce inflammation and joint pain. Being overweight puts a lot of pressure on one’s joints. A great form of exercise for this goal is swimming, as being in the water will alleviate pressure on the joints (Joint Health Magazine, 2018).

Braces and Other Support Devices

When it comes to joint pain, braces and support devices are a great adjunct tool to use for both recovery and treatment.



For example, one of the most common forms of joint pain is in the elbows. Elbow joint pain can be relieved by the measures above, as well as devices such as an elbow brace or wrap.



Below are a few types of support devices for elbow joint pain:

• Bamboo Sleeves – these sleeves are less bulky than other solutions. They provide compression and heat but still support flexibility. This is a great option for a low-budget solution.

• Tennis Elbow Brace – another low-budget solution, this small strap is both breathable and durable.

• Hot/Cold Therapy Wrap – This wrap contains heat and ice packs to provide targeted relief to the elbow; however, it is more bulky than some of the other solutions because of the packs.

• Compression Support Sleeve – these sleeves apply pressure to the elbow, allowing for the suppression of moderate pain. These sleeves come in a variety of shapes and sizes, with some being more breathable than others (Vive Health, 2018).

While the above focused on elbow support devices, the same can be said of almost any other joint in the body, with specific support braces available for neck, knees, ankles and more.

Ice, Heat and Rest

Both heat and cold can be useful tools to help:

• Reduce Pain
• Reduce Inflammation
• Decrease Swelling
• Improve circulation and bloodflow

When it comes to either heat or cold, be cautious that the temperature is not so extreme as to cause damage to the skin. Using a cloth or other material between the hot or cold material is advised.



Typically 15min “on” and 15min “off” for a cycle of 2-3 times a couple times a day is advised. However, it’s always a good idea to speak with your physician or physical therapist to get their professional recommendation. In fact, if pain is chronic, or persistent we highly recommend getting a professional opinion from your healthcare professional.

Closing Thoughts

Joint pain is a difficult condition to live with. It disables an otherwise healthy person from being able to fully participate and enjoy activities or complete tasks that require any amount of physicality. Joint pain can make it difficult to walk, lift objects, open doors, enjoy a hobby such as knitting, participate in sports, and more. 
By taking proactive steps, one can relieve the symptoms of joint pain before they even start and make the symptoms that do happen less intense. Using a combination of supplements, diet and exercise, coupled with the proper braces and other support devices, one can live a full and active life.