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7 Ways to Prevent Joint Pain

Losing weight can greatly relieve your joint pain. Losing 10 pounds of fat on your body can relieve 40 pounds of pressure on your knee joints.

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UPDATED: May 13, 2020

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Anyone with joint pain knows how much it can impact day-to-day life. We often take our joints for granted and don’t realize how often we use them until we start experiencing chronic pain.

Joint pain can affect our ability to move, exercise, and virtually everything we do. Not only can it hurt your physical health, but joint pain can rack up medical bills and if it’s considered a pre-existing condition, impact life insurance. To help you live the best pain-free life, we’ve compiled these tips and tricks to prevent joint pain.

blue table with food setting, white plates, cutting board, healthy food

#1 – Eating Right Can Help Prevent Joint Pain

For anyone that struggles with arthritis, anti-inflammatories can be a significant preventative to fight joint pain. Add foods that are rich in omega-3, plenty of fruits and vegetables, whole grains, nuts, and fish into your diet. Keeping these types of food in your diet can make a significant difference to keep your joint pain down.

If you’re looking for a list of superfoods to add to your diet, check out this great list of superfoods to improve joint health.

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#2 – Find Exercises That Alleviate Joint Stiffness

Exercise can become hard if you experience pain in your joints. However, building up strength in your muscles can help with joint pain. Try implementing low-impact activities such as yoga and swimming to stay fit and avoid joint pain.

Make sure you listen to your body and don’t overdo it. It’s essential to watch your exertion level as overdoing working your joints can cause further damage. Need inspiration? Try these exercises for joint health.

#3 – Losing Weight Can Help Reduce Leg Joint Pain

If you feel a lot of pain in your leg joints, then losing weight may help. Doing so can help take the pressure off of your joints and reduce any pain you’re feeling. Extra weight will not only cause your joints to ache but being overweight also impacts life insurance rates.

A study on osteoarthritis found that losing one pound was the equivalent of losing four pounds of pressure in the knees.

Losing just 10 pounds would translate to 40 pounds of pressure relief in your knees. Weight loss can be a significant source of joint pain relief.

glass of water sitting on brown table, drink more water, water glass, wooden table

#4 – Drinking Water Helps Relieve Joint Pain

Believe it or not, water can be a significant source of joint pain relief. The Food and Nutrition Board recommends that women drink 91 ounces daily and men 125 ounces. Water can help lubricate joint cartilage by activating the production of synovial fluid.

Drinking an adequate amount of water can help encourage healing in joints, support blood circulation, and boost the immune system. Besides reducing joint pain, drinking the daily recommended amount of water has many other health benefits.

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#5 – Supportive and Pain Relief Tools Can Ease Joint Pain

Having the proper tools such as TENS units, braces, and walking canes can be a significant source of pain relief. If you are on your feet a lot, using mobility aids can help take the pressure off your joints for pain relief.

TENS units can help minimize any pain you are feeling by directly targeting the joint that’s in pain. Using braces and supportive mobility aids regularly can help your joints heal quicker and result in a long-term pain relief solution.

If needed, try wearing a brace daily to offer support until you’ve built up the strength to reduce the area in pain. A common misconception about braces is they should only be worn when doing heavy exercises. Wearing it while doing light activities such as walking can offer the needed support and keep pain levels down.

Using hot and cold therapy tools can also be a great source of pain relief.

Inflammation is one of the most common causes of joint pain.

Hot/Cold therapy is a proven way to reduce swelling in muscles. This helps take the pressure off of your joints, improves flexibility, and alleviates pain so you can exercise to strengthen your muscles.

#6 – Getting a Massage Can Help With Joint Pain

The Arthritis Foundation found that massages can help relieve joint pain as well as improve the range of motion. Try going to a physical therapist to have them teach you how to give yourself joint massages. Having the know-how can give you great flexibility in joint pain relief.

#7 – Stretching Daily Can Relieve Joint Pain

Stretching can significantly reduce joint pain by improving the joint range and the ability to move. Stretching can make everyday tasks easier and less painful. Try to add stretching into your daily routine by setting time aside to do so.

Need somewhere to start? Get Healthy Stay Healthy offers a list of stretching exercises to relieve joint stiffness.


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Don’t Let Joint Pain Ruin Your Life

According to the Center for Disease Control, nearly 15 million adults are suffering from extreme joint pain. Joint pain can significantly hinder one’s quality of life, but it doesn’t have to. Being proactive and taking the necessary steps to prevent and reduce joint pain can be a significant key to keeping a higher quality of life.

Write down the tools and resources that best suit you and then figure out a way to implement them into your lifestyle. It’s always best to plan out ways to reduce your joint pain and how you’ll add it to your daily habits and routines.

Be sure to check with your insurance to see what tools, procedures, and treatments they’ll cover. Often, insurance will cover a lot if you are not considered a high-risk customer.

Author Bio:

Brandon Landgraf is a digital marketing manager and content creator for Carex Health Brands, a health and wellness brand whose mission is to improve the lives of others. He enjoys writing content that empowers others to live better, be healthier, and lead happier lifestyles.

References:

  1. https://www.fishertitus.org/health/superfoods-for-healthy-joints
  2. https://www.webmd.com/osteoarthritis/oa-active-18/everyday-exercises-for-oa-slideshow
  3. https://www.arthritis.org/health-wellness/healthy-living/nutrition/weight-loss/weight-loss-benefits-for-arthritis
  4. https://www.spineorthocenter.com/joint-pain-drink-more-water/
  5. https://carex.com/collections/tens-units
  6. https://www.reidhealth.org/blog/5-facts-to-know-about-joint-pain
  7. https://www.arthritis.org/health-wellness/treatment/complementary-therapies/natural-therapies/benefits-of-massage
  8. https://www.gethealthystayhealthy.com/tools/exercises-relieve-joint-stiffness
  9. https://www.cdc.gov/features/arthritis-quality-life/index.html

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