Joints sore: what to do at home

Joints sore: what to do at home

I. Understanding joint pain (arthralgia): Causes and types

Joint pain, or arthralgia, is an extremely common condition that affects people of all ages and levels of activity. Before proceeding with home treatment, it is extremely important to understand the potential causes and types of pain in order to ensure the most effective approach.

A. The causes of joint pain:

• Osteoarthritis (OA): The most common form of arthritis caused by the degeneration of cartilage, which protects the bones in the joint. With the age of the cartilage, it becomes thinner, which leads to friction of bones against each other, causing pain, stiffness and limitation of mobility. Osteoarthritis often affects the knee, hip, vertebrates and small joints of the hands. Risk factors include age, genetics, overweight and previous injuries.
• Rheumatoid arthritis (RA): Autoimmune disease in which the immune system attacks its own tissues of the body, including the synovial joint of the joints (a membrane lining the joint). This causes inflammation, pain, edema and, ultimately, damage to the joints. Rheumatoid arthritis usually affects several joints at the same time, often symmetrically (for example, both brushes or both knees). It can also be accompanied by systemic symptoms such as fatigue, fever and loss of appetite.
• Gout: The type of arthritis caused by the accumulation of uric acid crystals in the joints, especially in the thumb of the leg. Crystals cause severe pain, inflammation and redness. Gout is associated with an increased level of uric acid in the blood, which can be caused by genetic factors, diet (rich in purins), alcohol use and some medical conditions.
• Injuries: Stretches, dislocations, fractures and other injuries can damage joints, causing immediate pain and inflammation. Post-traumatic arthritis can develop years after the injury due to damage to the cartilage.
• Bursit: Inflammation of the brush, a small filled pillow with a liquid, which reduces friction between bones, tendons and muscles around the joint. Bursis often affects the shoulders, elbows, hips and knees. It can be caused by repeating movements, injury or infection.
• Tendinitis: Inflammation of the tendon, thick tissue connecting the muscle to the bone. Tendinite can cause pain, soreness and limitation of mobility in the affected joint. It often occurs in the shoulders, elbows (tennis elbow, golfist elbow), knees and ankles.
• Infections: Bacterial, viral or fungal infections can penetrate the joints, causing septic arthritis. This is a serious condition that requires immediate medical intervention.
• Autoimmune diseases (except RA): The lupus, scleroderma and Lyme disease can cause joint pain as one of the symptoms.
• Fibromyalgia: A chronic disease characterized by common pain, fatigue and pain at certain points of the body, including joints. Fibromyalgia does not cause inflammation of the joints, but can be felt like joint pain.
• Other reasons: Less common causes of joint pain include Bekhterev’s disease, psoriatic arthritis, rheumatic polymialgia and some types of cancer.

B. Types of joint pain:

• Acute pain: Sudden pain, often caused by injury or infection. It usually takes place within a few days or weeks.
• Chronic pain: Pain that lasts more than three months. It can be constant or interspersed and often associated with chronic diseases such as osteoarthritis or rheumatoid arthritis.
• Inflammatory pain: The pain caused by inflammation of the joint. It is often accompanied by swelling, redness and an increase in local temperature.
• Mechanical pain: The pain caused by friction of bones about each other due to the loss of cartilage. It often intensifies when moving and weakens alone.
• Neuralgic pain: The pain that occurs due to damage or irritation of the nerves surrounding the joint. It can be felt like burning, shooting or tingling pain.

II. Home remedies to relieve joint pain

It is important to understand that home remedies often complement medical treatment, and not replace it. With severe or prolonged pain, consult a doctor. Nevertheless, there are many effective strategies that can be used at home to relieve pain and improve joint mobility.

A. Rice (peace, ice, compression, rise):

This method is especially effective for acute pain caused by injuries or exacerbations of chronic diseases.

• Rest (REST): Avoid activities that exacerbate the pain. Let the joint rest in order to reduce inflammation and allow it to recover. In severe cases, it may be necessary to use crutches, canes or tires for immobilizing the joint.
• Ice (ICE): Apply a package with ice, wrapped in thin fabric, to the affected joint for 15-20 minutes several times a day (every 2-3 hours). Ice helps reduce inflammation, edema and pain. Do not apply ice directly to the skin to avoid frostbite.
• Compression (Compression): Use an elastic bandage to create moderate pressure on the affected joint. Compression helps to reduce swelling and stabilize the joint. Make sure the bandage is not too tight so as not to break blood circulation.
• Elevation (Elevation): Raise the affected joint above the level of the heart to reduce swelling. For example, if the knee hurts, you can put the pillow under the leg when you lie.

B. Heat:

Heat is useful for reducing the stiffness and relaxation of muscles around the joint. Use it with caution in acute inflammation, as it can aggravate it.

• Warm shower or bath: Warm water can help relax muscles and reduce the stiffness of the joints.
• Warmer: Apply the heating pad to the affected joint for 15-20 minutes several times a day. Be careful not to burn yourself.
• Warm compresses: Moisten the towel in warm water, squeeze and attach to the affected joint.

C. Exercises:

Regular exercises are important for maintaining strength, flexibility and mobility of the joints. However, it is important to choose exercises that do not have an excessive load on the joints.

• Exercises for stretching: Stretching helps to improve the flexibility and range of joint movements. Make stretch marks slowly and carefully, avoiding sudden movements.
• Strengthening exercises: Exercises with light weights or elastic ribbons can help strengthen the muscles surrounding the joint, providing it with support and stability.
• Low shock load exercises: Walking, swimming, cycling and aquaerobic – these are good options for exercises with a low shock load that do not have excessive stress on the joints.
• Physiotherapy: The physiotherapist can develop an individual exercise program aimed at relieved pain, improve mobility and strengthen muscles around the affected joint.

D. weight control:

Excessive weight has an additional load on the joints, especially on the knee and hip. Weight reduction can significantly reduce pain and improve the function of the joints. A balanced diet and regular exercises will help you achieve and maintain healthy weight.

E. Dieta:

Some products have anti -inflammatory properties and can help reduce joint pain.

• Omega-3 fatty acids: Omega-3 fatty acids contained in fatty fish (salmon, tuna, mackerel), linen seed and walnuts have anti-inflammatory properties.
• Fruits and vegetables: Fruits and vegetables are rich in antioxidants that help protect the cells from damage and reduce inflammation. Dark green leafy vegetables, berries and citrus fruits are especially useful.
• Turmeric: Kurkumin, the active ingredient of turmeric, has powerful anti -inflammatory properties. It can be added to food or taken as an additive.
• Ginger: Ginger also has anti -inflammatory properties and can help reduce joint pain. It can be added to food, tea or taken as an additive.
• Avoid inflammatory products: Limit the consumption of processed foods, sugar, red meat, alcohol and trans fats, as they can increase inflammation.

F. additives:

Some additives can help relieve joint pain, but it is important to consult a doctor before taking them.

• Glucosamine and chondroitin: Glucosamine and chondroitin are the natural components of cartilage. They can help reduce pain and improve joint function in people with osteoarthritis.
• Same (s-adenosylmetionine): Same is a natural compound that can help reduce pain and inflammation in people with osteoarthritis.
• MSM (methyl sulfonylmetatan): MSM is an organic compound of sulfur, which can help reduce pain, inflammation and stiffness of the joints.
• Vitamin D: Vitamin D deficiency can aggravate joint pain. Check your vitamin D level and, if necessary, take the additives.
• Boswelia (Ladan): Bosvelia is a plant extract that has anti -inflammatory properties and can help reduce joint pain.

G. Local painkillers:

Local painkillers, such as creams, gels and ointments, can help relieve joint pain.

• Capsaicin: Capsaicin is a substance contained in chili pepper. It can help reduce pain by blocking pain signals.
• Salicylate: Salicylates are substances that have painkillers and anti -inflammatory properties. They are found in some creams and ointments to relieve joint pain.
• Menthol and camphor: Menthol and camphor have a cooling and analgesic effect. They can help reduce pain and inflammation.
• Nonsteroidal anti -inflammatory drugs (NSAIDs): Some NSAIDs, such as Diclofenac, are available in the form of gels for local use.

H. Alternative treatment methods:

Some people find relief from joint pain using alternative treatment methods.

• Acupuncture: Acupuncture is a method of traditional Chinese medicine, in which thin needles are introduced into certain body points. It can help reduce pain and inflammation.
• Massage: Massage can help relax muscles, improve blood circulation and reduce joint pain.
• Yoga and Tai-Chi: Yoga and tai-chi are soft forms of exercises that can help improve flexibility, strength and balance. They can also help reduce stress that can aggravate joint pain.
• Meditation and relaxation: Meditation and relaxation can help reduce stress and pain.

I. Ergonomics and a change in lifestyle:

Making changes to your lifestyle and working environment can help reduce the load on the joints.

• Correct posture: Support the correct posture when sitting, standing and walking.
• Correct weight lifting: Raise severity, bending your knees and holding your back straight.
• Use auxiliary devices: Use canes, crutches, orthosis or other auxiliary devices to reduce the load on the joints.
• Organize the workplace: Organize the workplace so that you do not have to stretch, twist or bend.
• Take breaks: Take breaks regularly to get up, walk and stretch, especially if you sit or stand for a long time.
• Use comfortable shoes: Wear comfortable shoes with good support.

III. When to see a doctor:

Despite the effectiveness of home remedies, it is important to know when to see a doctor.

• Strong pain: If the joint pain is very severe and is not amenable to by household remedies.
• Sudden pain: If the joint pain appeared suddenly and for no apparent reason.
• Edema, redness or increasing local temperature: If the joint is swollen, blushed and became hot to the touch.
• Mobility restriction: If you cannot move the joint in full.
• Joint deformation: If the joint looks deformed.
• Fever, chills or other systemic symptoms: If the joint pain is accompanied by fever, chills, fatigue or other system symptoms.
• The pain that lasts more than a few weeks: If the joint pain does not pass within a few weeks, despite home treatment.
• Related diseases: If you have concomitant diseases, such as diabetes, cardiovascular diseases or autoimmune diseases.
• Medication: If you take any medicines, especially liquefying blood or immunosuppressants.

The doctor will conduct an examination, prescribe the necessary tests (for example, blood test, X -ray, MRI) and establish a diagnosis. Depending on the cause of pain in the joints, the doctor may prescribe medications, physiotherapy, injections, or, in some cases, surgical intervention.

IV. Prevention of joint pain:

Prevention is the best way to avoid joint pain.

• Maintain healthy weight.
• Play sports regularly.
• Observe a balanced diet.
• Avoid injuries.
• Support for the correct posture.
• Use the correct weight lifting technique.
• Take breaks during work.
• Use comfortable shoes.
• Manage stress.
• Conduct medical examinations regularly.

V. Psychological aspects of joint pain

Chronic joint pain can have a significant impact on mental and emotional well -being. It is important to take into account the psychological aspects of pain and take measures to maintain mental health.

• Admit your feelings: Recognize that pain can cause a sense of disappointment, anger, sadness or anxiety. Do not suppress your feelings, but find healthy ways to express them.
• Support for support: Talk to your friends, family or psychologist about your feelings. Support from other people can help you deal with pain and improve your mood.
• Practice relaxation methods: Practice relaxation methods such as meditation, yoga or deep breathing to reduce stress and pain.
• Find the ways to distract: Find the ways to distract from pain, such as reading, watching films, listening to music or communication with friends.
• Install realistic goals: Install realistic goals for yourself and do not overload yourself. Focus on what you can do, and not on what you cannot.
• Be patient: The process of treating joint pain can be long and complex. Be patient with yourself and do not give up.
• Consider cognitive-behavioral therapy (KPT): KPT can help you change your thoughts and behavior related to pain, and improve your pain management skills.

VI. Special cases: joint pain in children and elderly people

Joint pain can manifest itself differently in different age groups, and requires special approaches.

A. Pain in the joints in children:

Joint pain in children can be caused by many reasons, including:

• Injuries: Injuries are a common cause of joint pain in children, especially in those who play sports.
• Pain of growth: Pain of growth is a common phenomenon in children aged 3 to 12 years. They are usually felt in the legs at night and are not associated with joint inflammation.
• Juvenile idiopathic arthritis (Yua): Yua is a form of arthritis, which affects children under the age of 16. It can cause pain, edema and stiffness of the joints.
• Infections: Infections, such as streptococcal tonsillitis or lime disease, can cause joint pain in children.
• Pertes disease: Pertes’s disease is a condition that affects the hip joint in children. It can cause pain, lameness and limitation of mobility.
• Epiphesiolysis of the femoral head: Epiphesiolysis of the femoral head is a condition in which the femoral head shifts from the neck of the femur. It can cause pain in the hip joint, lameness and limitation of mobility.

In case of joint pain in children, it is important to consult a doctor to establish a diagnosis and prescribe the appropriate treatment. Do not self -medicate, as it can be dangerous.

B. Pain in the joints of the elderly:

Joint pain is a common problem in the elderly. The causes of joint pain in older people are often associated with age -related changes in the joints, such as:

• Osteoarthritis: Osteoarthritis is the most common form of arthritis in older people.
• Rheumatoid arthritis: Rheumatoid arthritis can also affect the elderly.
• Gout: Gout is more common in older people.
• Osteoporosis: Osteoporosis is a condition in which the bones become thin and fragile, which increases the risk of fractures. Fractures can cause joint pain.
• Rheumatic polymyalgia: Rheumatic polymyalgia is a condition that causes pain and constraint in the muscles and joints, especially in the shoulders and hips.
• Chondrocalcinosis (pseudo -food): Chondrocalcinosis is a condition that is caused by the accumulation of calcium pyrophosphate in the joints. It can cause pain, swelling and inflammation.

Treatment of joint pain in the elderly should be individual and take into account their general health and concomitant diseases. It is important to consult a doctor to develop a treatment plan that will be safe and effective. Caution should be used by NSAIDs due to the risk of side effects in the elderly.

VII. Conclusion: Integrative approach to treating joint pain

Effective treatment of joint pain often requires an integrative approach that combines home remedies, medical treatment and lifestyle changes. It is important to cooperate with your doctor in order to develop an individual treatment plan that will take into account your specific needs and circumstances. Do not ignore the pain in the joints and take active measures to relieve it and improve your life. Remember that self -medication can be dangerous, so consulting a doctor is an important step towards healthy and moving joints.