The Main Causes of Joint Pain and How To Alleviate Them
One of the biggest barriers to getting fit after 50 is joint pain. More than 63 million Americans report chronic joint pain, with knee pain being the most common complaint. Fortunately, there are things you can do to alleviate joint pain and regain your mobility.
Most Common Causes of Joint Pain
Joint pain occurs for a variety of reasons and is most common among women, people over 50, and those who are overweight. Some joint pain is acute, meaning it only occurs for a brief period of time. This could be due to an accident or injury. Other joint pain is chronic, lasting for many weeks or months. Common causes of chronic joint pain include:
Osteoarthritis. Osteoarthritis is the most common form of arthritis. It occurs when cartilage, the connective tissue that provides a protective buffer between your bones, wears away. Osteoarthritis may slowly worsen over time, causing chronic joint pain.
Rheumatoid arthritis. Rheumatoid arthritis is an autoimmune condition in which your body’s immune system causes excessive inflammation in the joints. This leads to pain, swelling, and deformed joints.
Bursitis. Bursitis is often caused by overuse. It is inflammation of the bursa, fluid-filled sacs that cushion your joints. The hips, knees, shoulders, and elbows are most commonly affected.
Tendinitis. Tendinitis is another type of overuse injury. It is characterized by inflammation of the tendons, the flexible tissue that connects your bones to nearby muscles. Tendinitis can occur in any joint, though the shoulder, heel, and elbow are most commonly affected.
Gout. Gout is a form of arthritis that usually affects the big toe, making it painful to walk. It is caused by a diet high in purines, compounds that are naturally found in red meat, organ meats, seafood, and alcoholic beverages.
How to Alleviate Joint Pain
A big piece of healthy aging is learning how to reduce joint pain so that you can enjoy greater mobility. The following strategies help to alleviate joint pain:
Increase Your Aerobic Exercise
Regular aerobic exercise is critical to improving joint pain and overall healthy aging. Many people mistakenly avoid aerobic exercise for fear of making joint pain worse. However, scientific research shows that regular exercise actually reduces pain and improves joint health. It also promotes a healthy body weight, which reduces stress on your joints.
When starting a new exercise program, the most important thing is to avoid high-impact activities. This includes running, jumping, and aerobics. You should also avoid activities that involve repetitive motion, such as tennis, as this can stress the joints.
Instead, look for activities that boost your heart rate without high impact on your joints. This might include brisk walking, cycling, swimming, or using an elliptical machine. When starting a new exercise program, it is smart to begin small. Over time, you can increase to 150 minutes of moderate-intensity aerobic exercise per week. That works out to 30 minutes per day, at least five days per week. Keep in mind that you do not need to do the entire 30 minutes all at once. Even 10 minutes of exercise at a time can count toward your total goal. The most important thing is to increase your heart rate to a level that is elevated but at which you can still maintain a brief conversation.
Strength Training Exercises for Joint Health
Strength training is one of the most powerful things you can do to increase range of motion and joint health. Your goal should be to start with very low weights or bodyweight exercises only. Bodyweight squats are a great way to improve lower body strength and reduce hip pain. Begin by standing straight, and gradually lower yourself into a seated position. Do not let your knees extend past your toes. Then, slowly return to a standing position again. Repeat 3 sets of 10, stopping if you feel any pain. Forward lunges, side lunges, and warrior pose are other ways to strengthen your lower body.
Increase Your Flexibility
Maintaining flexible joints helps to decrease pain and prevent future injury. Practice gentle stretches throughout the day to keep your muscles and ligaments limber. Beginning a yoga practice or tai chi is another good way to improve flexibility and mind-body awareness.
Improve Your Posture
Poor posture places excessive stress on your joints, causing further deterioration of cartilage or stress on your tendons. Building your core strength will help you improve your posture and prevent worsening of joint pain. For example, when standing, focus on a thread pulling you upward from the top of your head. Your shoulders, hips, and knees should be “stacked” on top of one another. Slumped shoulders, shifting your weight to one side of your body, and sitting with your legs crossed for long periods of time can negatively affect your joints.
Reduce Inflammation
Inflammation is at the root of several types of joint pain. By reducing inflammation, you can reduce joint pain and improve your overall well-being. Over-the-counter medications such as aspirin, ibuprofen (Advil), and naproxen (Aleve) have anti-inflammatory effects, though it is important to consult your doctor before taking them regularly for joint pain.
Following a healthy diet can also help to reduce inflammation. Eating processed foods or those high in added sugars or saturated fat triggers your body’s inflammatory response. Instead, focus on whole, plant-based foods and lean protein sources. Eating fruits and vegetables from across the color spectrum ensures that you get a variety of antioxidants, which have anti-inflammatory properties. Olive oil and moderate amounts of red wine are other good sources of antioxidants.
Better Pain Management
If you already have moderate or severe arthritis, some degree of joint pain may be difficult to avoid. When joint pain severely limits your mobility or quality of life, your doctor may suggest joint replacement surgery or other medical options.
Learning to manage your chronic pain is also important. Research shows that focusing on pain can actually make it feel more intense, leading to anxiety, depressed mood, and distress. If you’re struggling with pain, cognitive-behavioral therapy for pain management may help. This form of therapy focuses on relaxation strategies and changing your thoughts and behaviors to better cope with joint pain. Massage, acupuncture, deep breathing, meditation, and heat and cold therapy are other good options to manage joint pain.
Get Started With Mighty Health
If you’re not sure what joint exercises are best for you, we can help. Our Mighty Health coaches do a comprehensive review of your physical fitness and health. You will then get a tailored plan that helps you strengthen your joints and help you maintain a healthy body weight. Sign up today to see how Mighty Health can make a difference in your healthy aging journey.