Possible causes of Joint Pain
Joint pain can occur from injuries and health conditions. These could include:
- Sprains or strains, causing pain after over-stretching, twisting or tearing a muscle or ligament at a joint such as an ankle or knee
- Osteoarthritis pain caused by wearing away of the protective cartilage at the ends of the joints
- Rheumatoid arthritis, an autoimmune condition that causes joint pain and inflammation
- Bursitis, when the fluid-filled sacs (bursa) that cushion the joints become painful and inflamed
- Gout, a type of arthritis that causes sudden, severe joint pain
Self-care for Joint Pain
How you treat joint pain will depend on what's causing it. Sometimes the pain might go away without treatment, but there are things you can do to ease the pain yourself. Call your doctor if your joint is very painful or it’s not getting better.
PRICE steps to ease pain
Follow the 5 steps known as PRICE therapy to help bring down swelling and support an injury or ease pain:
- Protection – protect the injury or painful part of your body, by using a support, or shoes that support an affected foot or ankle.
- Rest – stop any exercise or activities and try not to put any weight on the injury or painful part of your body.
- Ice – apply an ice pack or a bag of frozen peas wrapped in a tea towel, to the injury or painful area, for up to 20 minutes every 2 to 3 hours.
- Compression – wrap a bandage around the injury to support it during the day.
- Elevation – keep it raised on a pillow as much as possible.
When you can or can’t use heat for joint pain
- To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days, if your joint pain was caused by an injury.
- However, if your pain is caused by arthritis, heat applied to the joints may help to ease your pain.
Sleep and joint pain
If you have a long-term condition that causes pain, you might struggle to sleep at night. However, it’s important to maintain a regular sleep routine as this may help to improve your chances of restful sleep. Lack of sleep can actually intensify pain, so it's important to go to bed and wake up at consistent times and avoid naps during the day. If you continue having trouble sleeping, it’s a good idea to speak to a doctor for further advice.
Healthy Lifestyle Choices for joint pain
Following a healthy lifestyle which includes regular exercise, a healthy diet and maintaining healthy weight, can all help reduce your chances of having joint pain or it could help to ease pain associated with long-term conditions.
Healthy Eating
Regardless of whether you have pain or not, eating a healthy balanced diet is important for maintaining good health and to help you feel your best.
To have a healthy, balanced diet, try to:
- eat at least 5 portions of a variety of fruit and vegetables every day
- base your meals on higher fibre starchy foods like potatoes, bread, rice or pasta
- have some dairy or dairy alternatives (such as soya drinks)
- eat some beans, pulses, fish, eggs, meat and other protein
- choose unsaturated oils and spreads, and eat them in small amounts
- drink plenty of fluids (at least 6 to 8 glasses a day)
- If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.
Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients. The five main food groups are:
- Fruits and vegetables.
- Starchy foods, preferably whole grain or wholemeal such as brown rice or high fibre bread or potatoes with skin on.
- Milk and dairy foods or alternatives, preferably low fat, low sugar options such as cheese, yoghurt or soya.
- Beans, pulses, fish, eggs, meat and other proteins, including foods like lean meat, oily fish containing omega-3 fatty acids, peas, lentils and unsalted nuts in moderation.
- Fats in moderation and preferably unsaturated fats.
Regular Exercise
Regular exercise and a healthy diet are recommended for everyone, not just people with pain and long-term conditions like rheumatoid arthritis or osteoarthritis. Exercising regularly can help reduce your risk of many conditions, including heart disease and many forms of cancer. It can help relieve stress, improve posture, help keep your joints mobile, and strengthen the muscles supporting your joints, all of which can ease joint symptoms. Exercise can also help you lose weight if you're overweight, which can put extra strain on your joints.
Here are some helpful tips to get you started:
- Your physical activity should include a combination of exercises to strengthen your muscles and exercises to improve your general fitness.
- Be mindful not to do too much exercise too quickly or doing the wrong sort of exercise that may damage your joints.
- It's important to find a balance between rest and exercise. Rest will make inflamed joints feel more comfortable, but without movement your joints will stiffen, and your muscles may become weaker.
- High-impact activities, such as running or contact sports like rugby and football, are more likely to cause joint problems. Try low-impact activities that put less strain on your joints, such as swimming, cycling, walking and aqua aerobics.
- Remember to always warm up properly before exercising and playing sport.
If you’re unsure of how to get started with exercise, ask your doctor, physiotherapist or a fitness instructor about appropriate exercise programs and simple ways to exercise at home.
Healthy weight
If you're overweight, it can put extra strain on your joints. Losing weight can reduce the strain and therefore pain on joints. Being a healthy weight can also give you more energy and help to reduce the risk of other health conditions such as obesity, heart disease and type 2 diabetes. There are lots of ways you can lose weight. Here are some tips to help you get started:
- Try to exercise for 150 minutes a week, broken up into shorter sessions
- Aim to get 5 portions of fruit and vegetables a day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- Try to lose 1 to 2lbs, or 0.5 to 1kg, of your body weight per week
- Read food labels carefully and try to choose healthier options
- Swap sugary drinks for water. If you find it difficult to drink water, add slices of lemon or lime for flavour
- Avoid or cut down on food that's high in sugar and fat. For example, start by swapping sugary cereal for whole grain alternatives
- Get motivation from someone you trust, by sharing your weight loss plan with them. –They can support you when you have a bad day
Alternative therapies for joint pain
Physiotherapy
Physiotherapy can be helpful for people of all ages with a wide range of health conditions, including various types of joint pain.
Physiotherapists may use one or a combination of methods which may include:
- education and advice about things that can affect your daily lives, such as posture and correct lifting or carrying techniques to help prevent injuries
- movement, tailored exercise and physical activity advice to improve your general health and mobility, and to strengthen specific parts of your body
- manual therapy using their hands to help relieve pain and stiffness, and to encourage better movement of the body
Acupuncture
Acupuncture is a complementary or alternative therapy, that some people find helpful for joint pain associated with osteoarthritis or rheumatoid arthritis
Acupuncture originated in ancient Chinese medicine. It involves using fine needles that are inserted at certain sites in the body for therapeutic or preventative purposes. It may be helpful for some types of long-term pain or joint and muscle pain.
Medicines to ease joint pain
Painkillers are medicines that can help to ease joint pain. Painkillers for mild to moderate joint pain, that you can purchase over the counter at pharmacies, include:
- Paracetamol for joint pain relief and fever
- Ibuprofen, which contains anti-inflammatory properties and provides relief from joint pain and swelling. You can take ibuprofen in tablet form or apply it on the skin as a gel or cream.
- If ibuprofen or paracetamol alone, does not ease your pain sufficiently, you can try them as a combined dose in one tablet. Nuromol Dual Action Pain Relief 200mg/500mg tablets are a combination of paracetamol and ibuprofen in a fixed dose, which gets to work faster and for longer than paracetamol and ibuprofen on their own.
FAQs
Do Painkillers Work for Joint Pain?
Painkillers such as paracetamol and NSAIDS such as ibuprofen, can provide relief from joint pain for mild to moderate conditions. Paracetamol or ibuprofen can be used individually to ease pain. If they’re not easing your pain when a full dose is taken on their own, they can be taken together as the next step, the day after. Nuromol Dual Action Pain Relief 200mg/500mg tablets are a combination of paracetamol and ibuprofen in a fixed dose.
How can I reduce pain and swelling in my joints at home?
You can ease pain and swelling in your joints with self-care, by using the PRICE method. Protect, Rest, Ice, Compression and Elevation. Remember to protect your skin from direct contact with ice: wrap the compress in a soft cloth or hand towel.
If your joint pain is related to osteoarthritis, you could apply a heat pack or hot water bottle wrapped in a towel. It’s best not to use heat on a new injury such as a strain or sprain, in the first 48 hours, as this can increase swelling.
What is the Best Diet for Joint Pain?
Eating a healthy balanced diet is best for maintaining good health and to help you feel your best. This may also help you lose weight if you’re overweight, or maintain a healthy weight, to reduce the strain on your joints.
This article is for general information only and not intended as a substitute for medical advice. All information presented on these web pages is not meant to diagnose or prescribe. In all health-related matters, always consult your healthcare professional.
RKT-M-56579