Fact Checked

8 Ways to Keep Joints Healthy and Pain-Free

Joint pain can be debilitating, but there’s no reason you need to sit back and accept it as a natural part of growing older. You can take control of your joint health with these eight simple steps.

keep joint healthy and pain free

Keep Joint Healthy and Pain Free - (Image Credit: Shutterstock)

Overview

An estimate of more than 63 million people live with chronic joint pain, and it only gets worse as we age. Joint pain can have a very significant impact on your health and quality of life.

No matter what age you are, taking steps to protect and rebuild joint health is important. An integral part of this is adopting healthy lifestyle habits that support joint health.

Don’t know where to start when it comes to keeping your joints healthy and pain-free? Here are eight easy things you can do to ease the pain, reduce inflammation, and protect joint health for years to come. Also, find great relief from the best joint supplements that are available on the market to improve your joint health.

1. Watch Your Weight

Watch Your Weight

We’ve all heard about the many reasons why it’s important to maintain a healthy weight. Keeping the extra pounds off is a good start at avoiding health complications like heart disease, diabetes, and some cancers. There are other important reasons to watch your weight, including joint health. 

Any extra weight that you carry around is going to put added pressure and strain on your joints. In every one pound of excess weight, you’re putting up to four pounds of pressure on your joints. Just being 10lbs overweight equals to 40lbs of extra pressure. Over time, this type of stress can cause joint damage and chronic pain. 

2. Exercise Regularly

Flexible joints are important for many reasons. Among them are that a full range of motion helps to improve circulation and prevent injury. Many people with sore joints tend to avoid physical activity because they’re afraid it will cause discomfort or injury. High impact sports are a bad idea, but low impact activities like walking, swimming, and yoga are perfect for joint health. 

3. Build Muscle for Strong Joints

stay strong healthy Joint

Your body is an incredible system that is designed to work synergistically. Your joints depend on the surrounding muscles for support. When those muscles are weak, your joints lack the support they need to stay strong, healthy, and free from injury. A regular routine of weight-bearing exercise that helps build supporting muscles will lessen stress and strain on joints.

4. Stand Tall with Great Posture

Do you know how your back and neck start to hurt after you’ve spent the day slouching? Your posture affects the alignment of your entire body, and joints are often one of the first places you’re going to feel the stress of poor posture.

Make a point of standing tall when you walk and sitting with a straight back when at your desk. Choose ergonomically designed chairs that support your back and help keep you sitting up straight and tall.

5. Eat to Support Joint Health

Anti-inflammatory diet

A diet full of junk food isn’t going to do anything positive for your joint health. Diet can have a profound effect on joint function and inflammation. Foods that cause inflammation like refined sugars, processed foods, and foods that are high in saturated fats, are instant inflammation inducers. For optimal joint health, you should opt for a diet that reduces inflammation as much as possible. 

The best diet plan includes foods that are known anti-inflammatories, including plenty of fresh fruits and vegetables. Ginger, turmeric, and green tea are also impactful additions to an anti-inflammatory diet. Making sure you get plenty of calcium, whether from dairy or calcium-rich plant-based foods will help keep supporting bones and muscles in good working order. 

6. Use Ice When It Hurts

There is often some confusion about whether to apply heat or ice to painful, achy joints. The answer really depends on why your joints hurt but most often, the answer is ice.

Heat works when your joints are still and need lubricating. However, joint pain is often due to inflammation, which is going to respond more favorably to ice. Apply ice to swollen joints for 10-20 minutes. You can repeat throughout the day as needed for relief.

7. Build Up Core Strength

Plank Exercise

So much of your body’s strength comes from your core. A strong core will help to support all the muscles and joints of the back, neck, hips, legs, knees – just about everywhere. To work on your core, commit to adding low impact, core building exercises into your routine. Think along the lines of planks, crunches, pushups, and weight-bearing exercises that you can feel in the core muscles.

8. Don’t Ignore Joint Injuries

Finally, don’t wait to treat a joint injury. Even minor inflammation can escalate, reduce mobility, and put you at a higher risk of future injury. Joint injuries, such as sprains and tears can create serious problems if left untreated. If you feel that you’ve injured a joint and the pain doesn’t go away – and stay away – on its own within an hour or two, it’s time to head to the doctor.

Joint Health FAQs

Q: What can I do to keep my joints healthy?

A: The 8 tips that are listed here are a great place to start. Keeping joints healthy requires long-term lifestyle changes, like eating a diet that’s packed with non-inflammatory foods and regularly participating in low-impact physical activity. If you’re experiencing joint pain, it’s also important to find out why, so you can make the best plan of action in regaining joint health. 

Q: How do you strengthen joints and ligaments?

A: One of the most important things you can do to strengthen joints and ligaments is simply to keep your body moving and by following a healthy lifestyle. If your joint health isn’t that great, keeping exercises low-impact is key until you build some strength. Pay extra attention to building a strong core and focusing on muscle groups that surround areas where joint pain is an issue for you.

Q: What vitamins are good for bad joints?

A: The best joint pain supplements and vitamins are the ones that reduce inflammation and enhance joint lubrication. Vitamin D and calcium are essential. Most of us don’t get enough vitamin D from the sun or fortified food sources, so a supplement is often needed. You can take a calcium supplement also if your diet is lacking in calcium-rich foods.  Additional supplements to consider include turmeric, glucosamine, and omega-3s

Q: What foods make your ligaments strong?

A: Your diet should be rich in foods that prevent or ease inflammation and help support healthy levels of calcium and other essential nutrients. High protein diets are also good for relieving inflammation, as long as the focus on lean, healthy proteins. A few examples of foods that support strong ligaments include:

  • Leafy green vegetables, like spinach and kale
  • Broccoli
  • Asparagus
  • Almonds
  • Avocado
  • Sweet potatoes
  • Salmon
  • Bananas
  • Walnuts
  • Whole grains 

Q: Why is joint health important?

A: A focus on joint health should be part of any healthy lifestyle. Joint health is important throughout our lives, but it becomes even more critical as we age. When our joint health declines, one of the main issues is the loss of mobility. Not only can this take away from your quality of life, but limited mobility also makes you more prone to accidents and injuries. 

How do you Take Care of your Bones and Joints?

Take Care of your Bones and Joints

The best answer to this question is that you need to commit to it. To keep your bones and joints in tip-top shape, make sure you’re at a healthy weight and take steps to maintain it. Cut out all the processed, inflammation-inducing foods, stay physically active, see your doctor when you experience pain, and consider adding daily supplements that support joint health.

Conclusion

Joint pain goes beyond having a sore knee. The constant pain and discomfort, coupled with limited mobility, can take away from your quality of life. Joint issues tend to get worse as we age, so taking steps to adopt a healthy lifestyle that supports joint health should be among your top health priorities. These 8 tips are a great foundation for living an active, pain-free life for years to come.  

View More

0 Reviews for 8 Ways to Keep Joints Healthy and Pain-Free

8 Ways to Keep Joints Healthy and Pain-Free
8 Ways to Keep Joints Healthy and Pain-Free Reviewer Rating
3 / 5.0
8 Ways to Keep Joints Healthy and Pain-Free
Write a Review Please review the Guidelines before posting
X

Hints on how to write a helpful review

A great review should have the following qualities:

  • A helpful review should connect and engage with the readers using personal experience.
  • An excellent review provides the readers with cogent and unbiased information necessary to help them make the best choice.
  • A review must be well-formatted to make reading easier by using multiple paragraphs and avoiding caps.
  • The primary goal of your review must remain to provide accurate and non-salesy information.
  • Above all, let your review be fair and honest.

We have high level of professional editorial section with zero tolerance policy on fake reviews.

To maintain the genuineness of our brand, we ensure all customer reviews submitted to us are verified and confirmed before publishing. Though we might not be a 100% accurate, however, we try our best to ensure being next to best. For a thorough verification of submitted reviews, we spend close to 7 working days before allowing any customer review to be published since we also work on the earliest submissions first.

Leave a Reply

Your email address will not be published. Required fields are marked *

100 characters remaining.

Your Rating:05

Submitting this review means that you agree to our Review Guidelines, confirming that you are a verified customer who has purchased the product and may have used the merchandise or experienced the service, and providing only a real interaction and experience without ulterior motives or has an affiliate or business with the company in any way. By ticking this box and submitting this review, you also accept that submitting fake reviews is a violation of Health Web Magazine Terms of Use and such conduct will not be tolerated.

5000 characters remaining.

Thanks for submitting your comment!

SUBSCRIBE TO HEALTH WEB MAGAZINE

Get the latest in healthy living, nutrition & fitness, mental wellbeing, beauty & skincare, and more, straight to your inbox!

Loading

Your Privacy is important to us

Medical Disclaimer: The content published on our website, Health Web Magazine, is to inform and educate the reader only and not a substitute for professional medical advice from your doctor or other health care provider. If you have a specific health question or concern you must consult with a qualified medical professional and in the case of an emergency, immediately contact your local emergency services. Health Web Magazine and the publisher of this content take NO responsibility for any detrimental health issues or injuries that result from following advice found in articles, reports/overviews, or other content on our website. All visitors to Health Web Magazine, particularly pregnant and nursing women and individuals taking over-the-counter or prescribed medication, must consult with their physician before starting a new supplement or making any changes to their diet or exercise plan.

All trademarks, registered trademarks and service-marks mentioned on this site are the property of their respective owners. © 2021. All Rights Reserved. All opinions expressed on this website are the opinion of and were written by Admark LLC, owners/operators of this website. Disclaimer: The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Your use of this website indicates your agreement to these websites published terms of use and all site policies.

X

All Health Web Magazine content is thoroughly reviewed and/or fact-checked by a team of health industry experts to ensure accuracy.

In keeping with our strict quality guidelines, we only cite academic research institutions, established health journals, or peer-reviewed studies in our content. You will be able to find links to these sources by clicking the numbers in parentheses (1, 2, etc.) that appear throughout our content.

At no time do we advise any of our readers to use any of our content as a substitute for a one-on-one consultation with a doctor or healthcare professional.

We invite you to contact us regarding any inaccuracies, information that is out of date or any otherwise questionable content that you find on our sites via our feedback form.