Joint pain is incredibly common, impacting millions of people across the world – and yet the idea of caring for our joints is often something that doesn’t occur to us until we’re already experiencing problems.
It’s important to remember that there are actually a lot of things you can do to help maximise your joint longevity and take control of the long-term health of your joints. This means forming good habits and a daily routine that will help ensure your joints are as future-proofed as possible, so they’ll keep moving smoothly for as long as they can.
Staying active to stay healthy
Taking regular exercise is one of the most vital things you can do to protect and preserve the health of your joints. Joints benefit from frequent movement, because movement helps to improve blood flow, maintain healthy lubrication within your joints, and enables your cartilage to receive the nutrients it requires to repair wear and tear.
The best exercises are those that have a low impact on the joints, for example walking, cycling, swimming or even using an elliptical trainer. These exercises minimise the amount of strain and shock delivered to the joints, while providing all the movement needed to maintain joint health. For those already experiencing joint pain, these exercises promote mobility while minimising the risk of flare-ups, stiffness and aches.
Strengthen muscles to support joints
When your muscles are weak, your joints have less support and take on more load, strain and shocks as a result. This increases the wear and tear that leads to joint pain and osteoarthritis. When your muscles are strong, they help to stabilise your joints, improve alignment and reduce the risk of falls and injury.
The most important muscles to strengthen are those around the hip, knee and shoulder joints, and those around the spine. Bodyweight exercises like squats, planks, bridges and resistance band routines can provide gentle exercise while strengthening the muscles.
Eating well to nourish your joints
Not only does eating healthy portions of healthy foods help manage your weight to reduce strain on your load-bearing joints, there are also certain foods that can help manage inflammation and promote tissue repair. For example:
Fruits and vegetables that are rich in antioxidants can help reduce inflammation associated with joint pain. Berries, leafy greens and alliums like garlic are great examples.
Healthy fats such as those found in olive oil, nuts, seeds, and oily fish are rich in omega-3 which can reduce inflammation.
Lean proteins like eggs, tofu, lentils, chicken, beef can help repair muscle tissue.
At the same time, it’s a good idea to avoid eating things that might make inflammation worse – such as ultraprocessed snacks or fast food. In fact, it’s best to avoid putting anything bad into your body as much as possible; for example, smoking reduces blood flow and slows tissue repair, while alcohol can contribute to chronic inflammation.
Avoid injuries, and pay attention when they occur
It may sound obvious, but any injury to your joints can play a pivotal role in your long-term joint health. Sudden traumas or repetitive strains can increase the rate at which your cartilage breaks down, cause inflammation and make your joints more susceptible to chronic pain at a later date.
That’s why whenever you notice a joint injury, it’s important that you give it some extra care and attention – however insignificant the injury may seem. Devote some time to strengthening the muscles around that joint and maintaining flexibility, while being sure to give it sufficient rest as it heals.
Above all, if the pain is persistent or getting worse (e.g. accompanied by swelling), it’s vital that you see a healthcare professional, as early rehabilitation can make the difference between a temporary problem and a lifelong issue.
Consider supplements that support joint health
No supplement is a magic bullet to fix joint pain, but as part of a healthy routine they can have an impact in reducing discomfort and maintaining joint health. For example cod liver oil is rich in omega-3 fatty acids that help combat inflammation, while turmeric supplements provide a high dose of the anti-inflammatory compound curcumin. Vitamin D supplements, meanwhile, are known to be widely beneficial for bone health.
Beyond dietary supplements, you may want to consider a drug-free topical gel like FlexiSEQ, which is applied directly to the areas affected by joint pain, helping to lubricate the joint in order to aid overall joint health.
It’s always a good idea to consult with your healthcare professional before starting a course of supplements, particularly if you are taking any other medications.
Explore equipment that could help you
Whatever pain you’re experiencing, in whichever joint, there is usually a product out there designed to help. Take some time to research and try things that might work for you, such as supportive shoes with cushioning to reduce stress on knees and ankles, or elasticated knee supports if your pain is focused around your knees. Consider investing in an ergonomic chair if you spend a lot of time sitting at a desk, or if you enjoy cooking then there are plenty of tools designed to help people with joint pain work more comfortably in the kitchen. It’s simply a case of seeing what’s out there, and what might suit your lifestyle.
Make the right choices for you
Preserving joint longevity means finding routines and strategies that fit your lifestyle to form healthy, everyday habits that promote good joint health.. Whether you’re currently experiencing joint pain or simply want to keep your joints healthy for as long as possible, there are plenty of science-backed methods for staying active, mobile and comfortable well into the future.