Finding relief: Useful tips to manage joint and knee pain

How do you picture your golden years? We’re sure that whatever picture you have, you’d surely want to lead an active lifestyle, without depending on anyone for support. If that’s so, the last thing you’d want is for arthritis and joint pain to disrupt your plans. 

Arthritis, commonly characterised by frequent joint and knee pain, is quite common in people above the age of 50. Not only is it painful but it can affect your daily life. But the good news is, arthritis can be managed and you can still go about your day as you planned to. 

Wondering how? We will be telling you that in this blog. 

Understanding arthritis and knee pain:

Before delving into management strategies, it’s essential to grasp the basics of arthritis and its impact on knee joints. Arthritis involves inflammation of the joints, leading to pain, stiffness, and reduced range of motion. The knee, being a weight-bearing joint, is especially susceptible to arthritis-related discomfort. 

Effective tips for joint pain relief

Maintain a healthy weight:

Excess body weight places additional stress on the knee joints, exacerbating arthritis-related pain. Adopting a healthy lifestyle that includes a balanced diet and regular exercise can contribute to weight management, reducing the burden on your knees.

Stay physically active:

Contrary to popular belief, exercise is beneficial for those who suffer from arthritis. Low-impact activities such as swimming, cycling, and walking help strengthen the muscles surrounding the knee joint, providing better support and reducing pain. 

You must note that your joints are made to support movements, when that doesn’t happen, they  can become stiff and may cause discomfort and pain due to friction. Hence, regular movement keeps the muscles and tendons free and active. 

Consult with a physiotherapist or healthcare professional to design a suitable exercise routine tailored to your condition

Use hot and cold therapy:

Applying cold or heat therapy to the affected knee can provide relief from pain and inflammation. Warm compresses or heating pads are effective for relaxing stiff muscles, while ice packs can help alleviate swelling. Rotate between hot and cold treatments as needed, ensuring not to apply directly to the skin to prevent burns or frostbite.

Consider joint supplements:

Glucosamine and chondroitin supplements are popular choices for managing arthritis symptoms. These supplements may help improve joint function and reduce pain. However, it’s essential to consult with your healthcare provider before incorporating any new supplements into your routine to ensure compatibility with existing medications and medical conditions.

Maintain joint flexibility:

Engage in activities that promote joint flexibility, such as gentle stretches and range-of-motion exercises. These activities can help maintain or improve the flexibility of the knee joint, reducing stiffness and discomfort.

Adopt joint-friendly foods:

Well, you may be surprised but some food items can help with joint pain. These foods come with anti-inflammatory properties that can benefit arthritis sufferers. Incorporate foods rich in omega-3 fatty acids, such as salmon and flaxseeds, as well as antioxidant-rich fruits and vegetables into your diet. Additionally, limit the consumption of inflammatory foods, such as processed sugars and saturated fats.

Use assistive devices:

Consider using assistive devices to reduce the strain on your knees. Options like canes, or walking sticks provide additional support, promoting stability and easing the burden on the affected joints during daily activities.

Pain management medications:

Over-the-counter pain relievers, such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs), can be effective in managing arthritis-related knee pain. However, it’s crucial to use these medications under the guidance of a healthcare professional, considering potential side effects and interactions with other medications.

Try pain-relieving treatments: 

Acupuncture, chiropractic care, and physiotherapy are additional methods that have shown promise in treating joint pains, including knee pain associated with arthritis. Acupuncture involves the insertion of thin needles into specific points on the body, promoting pain relief and improved joint function. Chiropractic care focuses on spinal adjustments and may provide relief by enhancing overall musculoskeletal alignment. Physiotherapy, guided by a trained professional, includes targeted exercises and hands-on techniques to improve joint mobility and reduce pain.

Closing thoughts

Managing arthritis-related knee pain requires a multifaceted approach that combines lifestyle changes, exercise, and, in some cases, medical interventions. By incorporating these effective tips into your daily routine, you can work towards achieving knee pain relief and maintaining an active, fulfilling life despite arthritis. Remember to consult with your healthcare provider for personalised advice tailored to your specific condition and needs.

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