How to Reduce Joint Pain for Middle Age and Older Adults
Joint pain increases in middle age and older due to repetitive stress, previous injuries or the onset of arthritis. The pain may occur early in the morning, only after strenuous activity or be continuous. Reducing your pain level does not require major surgery or prescription drugs. In fact, you can control most common joint pains easily with exercise and over-the-counter medicines. However, if your joint pain is extreme or prevents you from working or enjoying your daily activities, consult a physician immediately.
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Things You'll Need
- Exercise regimen
- Cold packs
- Warm towel
- Heating pad
- Glucosamine and chondroitin
- Fish oil supplement
- Omega-3 supplement
- Anti-inflammatory
- Massage therapist
- Physician
Instructions
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Exercise regularly. Painful joints stiffen when unused, increasing the pain during activity. Thirty minutes of exercise three to five times a week helps keep joints mobile. Choose an exercise regimen that includes aerobic, strength and flexibility training to maintain overall health.
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Apply cold packs to swollen joints in a 10-minutes-on/10-minutes-off cycle for up to an hour. If swelling is persistent, it may be a sign of serious injury. Consult your physician immediately or go to the emergency room.
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Apply heat therapy before and after exercise and throughout the day to relax muscles and reduce pain. Warm towels, heating pads and hot baths are all excellent ways to loosen your joints.
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Take an over-the-counter joint supplement, like glucosamine and chondroitin, fish oil or omega-3, to reduce inflammation or increase range of motion.
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Take an over-the-counter anti-inflammatory for sudden flare-ups or after activities that cause joint pain. Never take more than the recommended daily dose without consulting a physician. Always take anti-inflammatories with an 8-ounce glass of milk or a full meal to prevent stomach upset.
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Seek the help of a massage therapist for neck and back pain as well as painful hands or feet. A licensed massage therapist does not require a referral from a physician. Some insurances will cover visits to a massage therapist, and any charges not covered by your insurance company are tax deductible.
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Enroll in a yoga or tai chi class. Both forms of exercise are low impact and focus on balance and flexibility. In addition, the meditative properties of these exercises will help you relax and learn how to cope with persistent pain.
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Consult a physician even if at-home treatments help to alleviate the pain. Joint pain, particularly in more than one joint, may be a sign of a much larger condition like arthritis, lupus or an infection.
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Tips & Warnings
Break up your exercise routine into three 10-minute chunks spread throughout the day if your joints are not healthy enough to handle 30 minutes of exercise at once. The point is to move, not move continuously.
Lotions infused with peppermint, spearmint or eucalyptus oil provide temporary joint pain relief without the medicinal smell. Keep a small bottle at your desk, in your purse or in your gym bag for on the go relief.
Arnica gel or cream will reduce painful stiffness and works extremely well on hands and feet.
References
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