Joints are the tissues that connect bones and help support movements throughout the body. Joint pain affects millions of people every single day and is a symptom tied to dozens of different disorders. While it can sometimes feel like your joint pain is originating from a muscle or surrounding bones, it’s actually most likely coming from the inflamed joints and surrounding soft tissues.
Depending on the cause of the joint pain, there may be some natural solutions you can try. One possible cause of joint pain that you would want to correct immediately comes from structural issues such as flat feet and misalignment of bones. Another would be imbalanced muscle groups. Once you make the correction, some of the tips below may help reduce the inflammation that was caused by the imbalances.
If you suspect you’ve got some structural or muscular imbalances, I would highly recommend seeing a chiropractor who specializes in kinesiology. Kinesiology addresses all aspects that affects a person health including physiological and biomechanical. A good practitioner will also be trained in techniques to find hidden food allergies and sensitivities which can also contribute to joint pain,
Diet
Feeding your body with unprocessed natural fresh cooked foods is one of the best things you can do for your health. Processed foods that contain unhealthy fats, dyes, artificial flavors, chemicals, and excess sugar can cause inflammation. Inflammation in the body causes weakness and will eventually lead to tissue degeneration. By implementing an anti-inflammatory diet, joint and bone pain caused by inflammation and swelling will likely start to decrease. Omega-3 fatty acids found in foods like cold-water fish, chia seeds and walnuts are great for helping to lower inflammation in the body. Fresh fruits and vegetables are loaded with antioxidants that will fight inflammation. Green, black, oolong, and white teas are also loaded with antioxidants, polyphenols and other compunds that may help reduce inflammation. And don’t forget potent spices that are loaded with antioxidants and can also help reduce inflammation like garlic, onion, ginger, and turmeric.
Hot and Cold Packs with or w/o Essential Oils
For immediate joint pain relief, rest the painful area and try a hot-and-cold approach to managing pain. Apply a hot pack (you can use gel, flax seeds, or even a hot towel) to the affected area for twenty minutes. Immediately follow up with a cold ice pack for another twenty minutes. If you can’t stand the severity of ice, let it thaw out while you are applying heat. Even a mildy-chilled pack will help bring relief to a stiff area. Try to apply ice or heat every day if possible, aiming for at least 15 minutes. Keep the area elevated if swelling is bad to reduce fluid retention.
You can also add one or more pure essential oil to the area you are treating. Peppermint and/or eucalyptus essential oils have a cooling menthol effect. They may help reduce heat, swelling and discomfort as it absorbs right into your skin. You could also try frankincense, myrrh, orange and turmeric oils. And these days, with essential oils being so popular, they are blends designed to support healing as well. Finally, if essential oils aren’t your thing, there is a popular homeopathic cream that can be very effective in relieve pain as well – Traumeel. It’s a good one to have on hand at all times.
Weight Loss and Exercise
Carrying around extra pounds puts unnecessary strain on your joints. Even shedding just a few pounds can ease pain and may prevent against future problems. In most cases, being overweight contributes to health problems. If you can, shoot for loosing about 5–10 percent of your total body weight in order to see if symptoms improve.
Whether you or overweight or not, it is important to get moving. Stiff muscles due to inactivity can cause joint pain. Regularly exercising can help strengthen and stretch the affected joints and muscles, improving circulation and often reducing pain. And you don’t have to go to a gym. There are tons of on-line exercise programs for all fitness levels and many do not require any extra equipment. Just you and your body.
The stronger your muscles and joints become, the better chance you have of staying active without dealing with pain. This will help you maintain a healthy weight which may reduce the pressure on joints. Some of the best low-impact exercises for people experiencing joint pain include swimming, water aerobics, cycling, using an elliptical, and walking or yoga if appropriate. If you’re not currently active, start small and work on increasing flexibility, coordination and strength in weak areas. Wearing a brace or wrap around a painful joint may help as you get started, so ask your doctor for a physical therapist for advice about this approach if needed.
Supplements
There are natural supplements that target joint health and there are some that you should consider for overall wellness, with the hopeful side-affect that your joints benefit.
Vitamin D (also known as the sunshine vitamin) one of the most important vitamins for our overall health. One of vitamin D’s main functions is to ensure adequate levels of calcium in your blood. Vitamin K promotes calcium accumulation in your bones, while reducing its accumulation in soft tissues such as blood vessels. This is why it’s important to get a supplement that balances all three of these important nutrients.
Glucosamine can be very beneficial for the joints. Naturally found in cartilage, the best way to consume glucosamine naturally is by preparing a bone broth. If using a supplement, liquid is easier for the body to absorb than a powder.
Collagen will also be contained in bone broth. It is the type of protein found in our bodies that helps build joints and keeps connective tissue strong. Collagen contains 19 different amino acids, the building blocks of proteins, that have essential roles for both mental and physical health, including keeping us pain-free. Because it acts like a sort of natural “glue” in the body, holding things like our skin and joints together, collagen has many benefits like supporting healthy muscle growth, decreasing arthritis symptoms, healing the walls of our arteries and digestive tract, boosting energy, and helping us recover from workouts.
Proteolytic enzymes can be a great supplement for those experiencing joint pain. Proteolytic enzymes are needed to respond to stresses in the body. When our bodies are stressed, it creates inflammation. These enzymes help our bodies respond to the inflammation by working to provide protection. In certain studies, athletes or those with joint pain have been able to reduce recovery time sometimes by up to about 50 percent by taking proteolytic enzyme supplements. The three most commonly known proteolytic enzymes are pepsin, bromelain and papain. Pepsin is naturally produced by the intestines while bromelain and papain are food enzymes found in pineapple and papaya, respectively. While these are the 3 most common, there are other important proteolytic enzymes that your body may be needing. So you may need to experiment with different formulas to find the best supplement for you.
Epsom Salt Soak
A classic remedy for any muscle or joint ache is taking a relaxing bath with Epsom salts. Epsom salts are high in magnesium and sulfates, and are easily absorbed through the skin. They can provide quick relief as they lower inflammation, reduce muscle spasms and relax tense areas. Add two cups of salts to warm bathwater and soak for at least twenty minutes. Alternatively, Epsom Salts can be used in a compress to apply directly to the skin. Simply dilute two cups into one gallon of water then soak your towel for several minutes to absorb the solution.
You can also try adding essential oils to your Epsom salt bath. You can choose lavender essential oil if you feel stress is a factor in your pain. Or peppermint essential oil if the site feels warm and swollen.
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