Everybody knows it, but nobody loves it: the familiar crack of the knees as you walk up the stairs. The unending soreness of the hips at the end of a long day. The tenderness of the elbows as you go to put a plate on the shelf. The pain can hail for several reasons or sometimes due to unknown reasons. Whether you are experiencing pain from an injury, aging, or casual soreness, giving it time to heal before attempting to put more strain on it is best.
Although we have the best tips and tricks compiled in this blog, we want to emphasize that no course of treatment is better than one recommended by a doctor, chiropractor, or physical therapist. If you are experiencing chronic pain, check it out with a medical professional.
Joint pain can start from a very young age if you are not careful; we want to prevent this to the best of our abilities. As such, we are here today to discuss how to proactively prevent joint pain and live the most pain-free life possible. Read on to find out our best tips and tricks!
Exercise regularly
We know this may sound unappealing, especially when dealing with joint pain, but strengthening the muscle around a joint can drastically help improve the joint’s stability and, therefore, its pain.
It is important to note that certain exercises can be detrimental to your painful joints, so we recommend getting professional help to determine which ones are right for you. As a general rule of thumb, we recommend low-impact exercises, such as swimming, cycling, or pilates.
Stretch and warm-up
Yes, while we suggested regular exercise, that does not mean we endorse jumping right into lifting heavy weights and sprinting hundreds of meters. It is imperative that before any exercise, you know how to properly stretch and warm up your muscles and joints to avoid any possible injuries during exercise.
The stretches and warm-ups will vary depending on the type of workout, the intensity of the workout, and the types of muscles used during your program. We recommend dynamic stretches for any type of exercise, though. These include stretches that involve moving your body around to stretch instead of remaining static.
For example, if you stretch your hamstrings, instead of just reaching for the floor, we recommend doing moving leg sweeps!
Visit a chiropractor
Chiropractic care can help manage joint pain effectively. A chiropractor can assess and treat problems with muscles and bones, focusing on spine and joint alignment. Regular adjustments may reduce pain, improve movement, and boost overall body function.
By realigning joints, chiropractors can lessen pressure on nearby nerves and muscles, relieving people with chronic pain. If you’re considering this option, consult a licensed chiropractor to discuss your needs and see how it fits into your health plan. Remember, chiropractic care should support, not replace, traditional medical advice and treatments.
Maintain a healthy weight
Excess weight on the joints can cause additional pain, so we recommend maintaining a healthy weight to ensure minimal extra stress. This can be done in many ways, such as regular exercise, a healthy diet, and input from your physician.
Maintain good posture
Poor posture, especially when maintained over long periods, can be extremely detrimental to your joints as it can put additional strain and stress, causing even more pain. This is especially prominent when poor posture is maintained through the neck, back, and hips.
Although we could write another blog about proper posture, our main tip is to keep a straight back and avoid slouching as much as possible. Sit with lower back support, and try your best to keep your neck straight.
Eat a healthy diet
A healthy diet is useful for more than just your weight. Eating a healthy diet ensures that inflammation is reduced in your body, which can often contribute to increased joint pain! A healthy diet includes a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
Limiting the consumption of processed and sugary foods and unhealthy fats is important. Remember: making small changes in your diet is enough to make a large change in your pain!
Manage stress
Stress is something we are all unfortunately familiar with, no matter at what stage of life. Stress can do more than just take a mental toll on you; it can worsen your joint pain (unexpected, right!). Chronic stress can increase inflammation, leading to joint pain and stiffness.
Stress management techniques such as mindfulness meditation, deep breathing exercises, and yoga can help reduce stress and promote relaxation, reducing tension and stiffness in the muscles and joints. As well, increasing stress management can improve sleep, which helps your joints relax and recover!
Take breaks
Finally, take breaks! Breaks during the day after long standing or sitting at your desk can help rejuvenate your joints to prevent further pain. If your job requires you to stand at your desk for long periods, stand up and stretch for a bit before returning to your work!