How to treat joints at home: effective methods

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How to treat joints at home: effective methods

I. Understanding the pain in the joints: the roots of the problem and the first steps

Before talking about treatment, it is important to understand what is behind the pain in the joints. Pain can vary from mild discomfort to an exhausting, limiting movement of pain. The reasons can be very different:

  • Osteoarthritis: The most common cause that occurs due to wear of the cartilage that protects the bone in the joint. This leads to friction of bones, causing pain, stiffness and limitation of mobility. With age, the probability of osteoarthritis increases, but it can also occur as a result of injuries, excessive load on the joint or genetic predisposition.
  • Rheumatoid arthritis: An autoimmune disease in which the immune system attacks the mucous membrane of the joints (synovial membrane), causing inflammation, pain, edema and, over time, damage to the joints. Rheumatoid arthritis usually affects several joints symmetrically (for example, both knees or both hands).
  • Gout: The form of arthritis caused by the accumulation of uric acid crystals in the joints, most often in the thumb of the leg, but can also affect other joints. Attacks of gouts are characterized by sudden, severe pain, redness and edema.
  • Bursit: Inflammation of the brush – a small bag filled with liquid, which acts like a pillow between bones, tendons and muscles around the joint. Bursitis often occurs as a result of repeated movements, injuries or infections. The most common places in Bursite are shoulder, elbow, thigh and knee.
  • Tendinitis: Inflammation of the tendon – a strip of tissue that connects the muscle to the bone. Tendinite often occurs as a result of excessive load, repeated movements or injuries. The common places of tendinitis are the shoulder (rotating the cuff), elbow (tennis elbow/golf epicondalite) and knee (knee joint).
  • Injuries: Stretches, dislocations, fractures and other injuries can cause immediate joint pain. Unlocked injuries can lead to long -term problems with the joints.
  • Other reasons: Infections (for example, septic arthritis), autoimmune diseases (for example, lupus), fibromyalgia and some drugs can also cause joint pain.

The first steps to relieve joint pain at home:

  1. Assessment of the state: Determine the nature of the pain. When does it arise? What provokes it? What is the intensity of pain? Are there other symptoms such as edema, redness, stiffness or limitation of mobility? If the pain is severe, sudden or accompanied by other anxious symptoms (for example, fever, weakness, numbness), see a doctor immediately.
  2. Rest: Avoid activities that exacerbate the pain. Let the joint rest in order to reduce inflammation and promote healing.
  3. Application of ice or heat:
    • Ice: Apply ice to the affected joint for 15-20 minutes several times a day, especially during the first 48-72 hours after an injury or with acute inflammation. Ice helps reduce pain, swelling and inflammation. Use an ice bag wrapped in a towel to protect the skin from frostbite.
    • Warm: After the first few days, you can apply heat to the affected joint for 15-20 minutes several times a day. Heat helps to relax muscles, reduce stiffness and improve blood circulation. Use a heating pad, hot bath or warm shower. Do not use heat for acute inflammation, as this can worsen the condition.
  4. Anesthetic drugs:
    • Right -up painkillers: Acetaminophen (paracetamol) can help reduce pain, but does not affect inflammation. Non -steroidal anti -inflammatory drugs (NSAIDs), such as Ibuprofen (Nurofen, Ibuprom) and Nalgesen (Nalgesin), can help reduce both pain and inflammation. Follow the dosage instructions and consult your doctor if you have any diseases or take other medicines. Long-term use of NSAIDs can cause side effects, such as problems with the stomach and cardiovascular system.
    • Local painkillers: Creams, gels or patchings containing salicylates, capsaicin or menthols can help reduce pain when applying directly to the skin above the affected joint. They work by blocking pain signals or creating a feeling of heat or coolness.
  5. Supporting devices: Using a bandage, tire, cane or orthosis can help support the affected joint, reduce the load on it and relieve pain. Select a suitable device depending on the place and nature of the pain.
  6. Light exercises: Despite the pain, it is important to maintain some mobility of the joint in order to prevent stiffness. Perform light stretching exercises and a range of movements that do not cause pain. The physiotherapist can develop an individual exercise program for you.
  7. Weight loss: If you have overweight or obesity, weight loss can significantly reduce the load on the joints, especially on the knees, hips and back. Even a slight weight loss can have a significant impact on the reduction of pain and improving the function of the joints.
  8. Nutrition: A balanced diet rich in fruits, vegetables and whole cereals can help reduce inflammation and strengthen joint health. Avoid treated foods, sugar and saturated fats that can aggravate inflammation. Certain products and additives, such as omega-3 fatty acids, glucosamine and chondroitin, can also help reduce joint pain.

II. Home remedies and alternative methods of treating joint pain

In addition to traditional methods of treatment, there are many home remedies and alternative treatment methods that can help relieve joint pain. It is important to note that the effectiveness of these methods can vary, and before their use it is necessary to consult a doctor.

  • Herbs and additives:

    • Turmeric: Kurkumin, the active ingredient of turmeric, has anti -inflammatory properties. Studies have shown that curcumin can help reduce pain and improve the function of the joints with osteoarthritis. Turmeric can be eaten as a spice or taken in the form of additives. It is important to note that Kurkumin is poorly absorbed by the body, so it is better to take it with piperin (black pepper extract), which improves absorption.
    • Ginger: Ginger also has anti -inflammatory properties and can help reduce the pain and constraint in the joints. Ginger can be eaten in fresh, dried or powdered form, as well as in the form of tea or additives.
    • Boswellia (incense): Boswellia is a tree resin, which is traditionally used in Ayurvedic medicine to treat inflammation. Studies have shown that Boswellion can help reduce pain and improve joint function with osteoarthritis and rheumatoid arthritis.
    • Glucosamine and chondroitin: Glucosamine and chondroitin are the natural components of cartilage. It is believed that they help restore the damaged cartilage and reduce pain in osteoarthritis. Some studies have shown that these additives can be effective to relieve pain, while others have not shown significant results.
    • Omega-3 fatty acids: Omega-3 fatty acids contained in oily fish (for example, salmon, tuna, mackerel) and linen seeds have anti-inflammatory properties. Studies have shown that omega-3 fatty acids can help reduce pain and stiffness in the joints with rheumatoid arthritis.
    • Vitamin D: Vitamin D plays an important role in the health of bones and joints. Vitamin D deficiency can increase the risk of osteoarthritis and other joint diseases. You can get vitamin D from sunlight, certain products (for example, fatty fish, egg yolks) and additives.
    • Green tea: Green tea contains polyphenols that have anti -inflammatory and antioxidant properties. Studies have shown that green tea can help protect cartilage from damage and reduce pain in osteoarthritis.
    • Willow bark: IVA CORREE contains salicycle, which is a natural analogue of aspirin. Iva bark can help reduce pain and inflammation in the joints. However, willow can cause side effects similar to aspirin, so it should be used with caution and avoid people with allergies to aspirin or taking anticoagulants.

  • Alternative treatment methods:

    • Acupuncture (Iglowerie): Acupuncture is a traditional Chinese medical practice, which includes the introduction of thin needles into certain points on the body to stimulate energy and relieve pain. Some studies have shown that acupuncture can help reduce pain in osteoarthritis and other joint diseases.
    • Massage: Massage can help relax the muscles around the joints, reduce stiffness and improve blood circulation. Various types of massage, such as Swedish massage, deep tissue massage and trigger acupressure, can be useful to relieve joint pain.
    • Yoga and Tai-Chi: Yoga and tai-chi are soft types of exercises that combine physical poses, breathing techniques and meditation. They can help improve flexibility, strength, balance and coordination, as well as reduce pain and stiffness in the joints.
    • Hirudotherapy (treatment with leeches): Hirudotherapy is a treatment method in which medical leeches are used to remove blood from the affected joint. It is believed that leeches are distinguished by substances that have anti -inflammatory and analgesic properties. Some studies have shown that hirudotherapy can help reduce the pain with osteoarthritis of the knee.
    • Aromatherapy: Aromatherapy uses essential oils to improve physical and emotional well -being. Some essential oils, such as lavender, chamomile and eucalyptus, have anti -inflammatory and analgesic properties and can help reduce joint pain. Essential oils can be used in diffuser, added to a bath or massage oil. It is important to dilute essential oils before applying to the skin, as they can cause irritation.
    • Therapy with bee venom (apitherapy): Apitherapy is a treatment method that uses bee bites or injections of bee poison for the treatment of various diseases, including arthritis. It is believed that bee venom has anti -inflammatory and immunomodulating properties. However, apitherapy can cause allergic reactions and is not recommended for people with allergies to bees.

III. Physical exercises and maintenance of joint mobility

Regular physical exercises are an important part of the treatment of joint pain. Exercises can help strengthen the muscles around the joints, improve flexibility, reduce stiffness and relieve pain. It is important to choose exercises that are suitable for your level of physical preparation and do not cause pain.

  • Types of exercises:

    • Exercises for stretching: Stretching exercises help improve the flexibility and range of movements in the joints. Stretch the muscles slowly and smoothly, holding each stretch for 15-30 seconds. Avoid sharp or jerking movements.
    • Strengthening exercises: Strengthening exercises help strengthen the muscles around the joints, which provides better support and stability. Use lightweight or resistance to strengthen the muscles. Perform 2-3 approaches of 10-12 repetitions of each exercise.
    • Aerobic load exercises: Aerobic load exercises, such as walking, swimming, cycling or elliptical simulator, help improve the cardiovascular system and burn calories, which can help in weight loss. Perform aerobic exercises for 30 minutes of most days of the week.
    • Water exercises (aquaerobika): Exercises in water are a great option for people with joint pain, since water provides support and reduces the load on the joints. Aquaerobics can help improve flexibility, strength and coordination.

  • Examples of exercises for different joints:

    • Knee:
      • Stretching of popliteal tendons: Lie on your back, bend one knee and pull it to your chest. Then straighten your leg in the knee, holding it with your hands. Hold in this position for 15-30 seconds.
      • Exercise “Four”: Lie on your back, bend both knees. Put the right ankle on the left knee. Pull the left knee to the chest, holding your hands. Hold in this position for 15-30 seconds.
      • Lifting the legs: Lie on your back, straighten one leg and bend the other at the knee. Slowly lift the straightened leg a few centimeters from the floor. Hold it in this position for a few seconds, then slowly lower it.
      • Exercise “Wall”: Stand your back to the wall, your shoulder shoulder width. Slowly go down, bending your knees until you feel a stretch in your hips and knees. Hold this position for a few seconds, then slowly return to the starting position.
    • Hip:
      • Fighting thigh extensions: Stand on one knee, the other leg is exposed forward, bent at the knee at an angle of 90 degrees. Slowly move the hips forward until you feel the stretch in the front of the thigh. Hold this position for 15-30 seconds.
      • Stretching of the pear -shaped muscle: Lie on your back, bend both knees. Put the right ankle on the left knee. Pull the left knee to the chest, holding your hands. Hold in this position for 15-30 seconds.
      • The abduction of the legs to the side: Stand up, holding on to a chair or wall for balance. Slowly take one leg to the side, keeping it straight. Hold this position for a few seconds, then slowly return to the starting position.
      • Loach of the thigh: Lie on the side, your legs are straightened. Slowly lift the upper leg, keeping it straight. Hold this position for a few seconds, then slowly lower it.
    • Shoulder:
      • Pendulum movements: Stand up, lean forward, allowing your hand to hang freely down. Slowly swing your hand back and back, from side to side and in a circle.
      • Rotation shoulders: Slowly rotate your shoulders forward and backward.
      • Raising the hand in front of you: Raise your hand in front of you, keeping it straight. Slowly lower your hand down.
      • Rise of a hand to the side: Raise your hand to the side, keeping it straight. Slowly lower your hand down.
    • Hand (brush and wrist):
      • Fighting and extension of the wrist: Stretch your hand forward, palm down. Slowly bend your wrist down, then up.
      • Rotation by wrist: Slowly rotate clockwise and counterclockwise.
      • Cleaning and compression of the fist: Slowly squeeze your hand into a fist, then rest.
      • Finger stretching: Stretch your hand forward, palm up. Slowly pull your fingers with the other hand back.

  • Important tips:

    • Start slowly and gradually increase the intensity and duration of the exercises.
    • Stop the exercise if you feel pain.
    • Stretch regularly.
    • Use the correct technique for performing exercises.
    • Consult a doctor or physiotherapist before starting a new exercise program.

IV. Ergonomics and changes in lifestyle to protect joints

Changes in the lifestyle and the application of the principles of ergonomics can significantly reduce the load on the joints and relieve pain.

  • Ergonomics: Ergonomics is the science of the development of jobs and equipment in such a way that they correspond to the needs and capabilities of a person. Proper ergonomics can help prevent injuries and diseases associated with work and reduce the load on the joints.

    • Workplace:
      • Adjust the height of the chair and the table so that your elbows are bent at an angle of 90 degrees, and the wrists are straight.
      • Use the foot stand if your legs do not reach the floor.
      • Place the computer monitor at eye level to avoid tension in the neck.
      • Use an ergonomic keyboard and mouse.
      • Take breaks every 20-30 minutes to get up, stretch and stretch the joints.
    • House:
      • Use tools with ergonomic handles to reduce the load on the wrists and fingers.
      • Avoid a long stay in one position.
      • Raise heavy objects correctly, bending your knees and holding your back straight.
      • Use a trolley or bag on wheels to carry heavy objects.
      • Organize your house in such a way that the objects that you often use are easily available.

  • Changes in lifestyle:

    • Weight control: Excessive weight has an additional load on the joints, especially on the knees, hips and back. Losing weight can significantly reduce pain and improve the function of the joints.
    • Avoid repeating movements: Repeating movements can lead to inflammation and joint pain. Try to avoid activities that requires repeating movements, or take breaks to let the joints relax.
    • Correct posture: Proper posture helps evenly distribute the body weight and reduce the load on the joints. Keep your back straight, shoulders straightened and head straight.
    • Use the right shoes: Shoes should provide good support and depreciation. Avoid high -heeled shoes or shoes with a flat sole that does not provide sufficient support.
    • Refusal of smoking: Smoking can worsen inflammation and slow down the healing of tissues. Refusal of smoking can improve the overall state of health and reduce joint pain.
    • Stress management: Stress can aggravate joint pain. Find the ways of managing stress, such as meditation, yoga or spending time in nature.
    • Sufficient sleep: A sufficient dream is important for restoration and healing of tissues. Try to sleep at least 7-8 hours every night.

V. When to see a doctor

While many cases of joint pain can be successfully treated at home, it is important to know when to see a doctor.

  • Take a doctor immediately if you have any of the following symptoms:
    • Strong, sudden pain in the joint.
    • Joint deformation.
    • The inability to move the joint.
    • Fever, chills or rash.
    • Numbness or tingling in the affected area.
    • Edema, redness and heat in the joint.
  • Contact the doctor if the joint pain does not improve after several weeks of home treatment.
  • Consult a doctor if the joint pain prevents you from performing daily activities.
  • Consult a doctor if you have other medical diseases that can affect joint pain.

The doctor can diagnose the cause of pain in the joints and prescribe the appropriate treatment that may include medicines, physiotherapy or surgical intervention. Early diagnosis and treatment can help prevent long -term damage to the joints and improve the quality of life.

VI. Diet and food for joint health

Proper nutrition plays an important role in maintaining joint health and reduce inflammation. The inclusion of certain products in your diet and the exclusion of others can significantly affect your condition.

  • Products useful for the joints:
    • Fat fish: Salmon, tuna, mackerel and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties. It is recommended to consume fatty fish 2-3 times a week.
    • Olive oil: Olive oil, especially Extra Virgin, contains Oleokantal, which has an anti -inflammatory effect similar to ibuprofen. Use olive oil to refuel salads and cooking.
    • Fruits and vegetables: Berries (blueberries, strawberries, raspberries), cherry, spinach, broccoli, pepper are rich in antioxidants that help fight inflammation and protect the joints from damage. Try to use a variety of fruits and vegetables every day.
    • Nuts and seeds: Almonds, walnuts, chia and linen seeds contain omega-3 fatty acids and other beneficial substances that can reduce inflammation and strengthen joint health.
    • Whole cereals: Oats, Kinoa and brown rice are rich in fiber, which helps to control weight and reduces inflammation.
    • Green tea: Green tea contains polyphenols that have antioxidant and anti -inflammatory properties. Regular use of green tea can help protect cartilage from damage.
    • Turmeric and ginger: As already mentioned, these spices have powerful anti -inflammatory properties and can be added to various dishes and drinks.
    • Legumes: Beans, lentils and peas are rich in fiber, protein and antioxidants. They are also an excellent source of minerals necessary for the health of bones and joints.
  • Products that should be avoided:
    • Processed products: Fast-food, semi-finished products, chips and other treated products contain a lot of sugar, salt and unhealthy fats that can aggravate inflammation.
    • Sugar and sweet drinks: Sweet drinks, such as soda and juices, contain a lot of sugar, which can contribute to inflammation and weight gain.
    • Refined carbohydrates: White bread, white flour pasta and other refined carbohydrates can quickly increase blood sugar and contribute to inflammation.
    • Saturated and trans fats: Fatty meat, butter, fried foods and other products containing saturated and trans fats can aggravate inflammation.
    • Alcohol: Excessive alcohol consumption can increase the inflammation and damage of the joints.
    • Allergies causing: In some people, joint pain can be associated with allergies to certain products. General allergens include dairy products, gluten, soy and corn. If you suspect that you have an allergy to any product, try to exclude it from your diet for several weeks and see if your condition will improve.

VII. Psychological aspects of joint pain

Chronic joint pain can have a significant impact on your psychological state. Pain can lead to depression, anxiety, insomnia and social isolation. It is important to consider these psychological aspects and take measures to improve your mental health.

  • Pain control methods:

    • Cognitive-behavioral therapy (KPT): KPT is a type of psychotherapy that helps people change the negative thoughts and behavior associated with pain. KPT can help you develop pain management skills, improve your mood and improve the quality of life.
    • Minfulness (awareness): Mindfulness is a practice of focusing attention on the present moment without condemning him. Mindfulness can help you reduce pain, anxiety and stress.
    • Meditation: Meditation is the practice of focusing attention on one object, such as breathing or mantra. Meditation can help you relax, reduce stress and improve your mood.
    • Preview: Visualization is the practice of creating mental images to help you relax and reduce pain.
    • Relaxation techniques: Relaxation techniques, such as progressive muscle relaxation and diaphragmatic breathing, can help you relax and reduce the tension in the muscles.

  • Support and social activity:

    • Communication with other people suffering from joint pain: Communication with other people who understand your pain can be very useful. You can find support groups in your region or online.
    • Support for family and friends: It is important to have support for family and friends. Tell them about your pain and how they can help you.
    • Hobbies and hobbies: Hobbies and hobbies can help you get distracted from pain and improve your mood.
    • Social activity: Try to remain socially active, even if it is difficult for you to leave home. Invite friends and relatives to visit or participate in online matters.

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

Joint pain can occur at any age, but in children and older people it has its own characteristics.

  • Joint pain in children:

    • Juvenile idiopathic arthritis (Yua): Yua is the most common type of arthritis in children. This is an autoimmune disease that causes inflammation of the joints.
    • Lyme disease: Lyme disease is an infectious disease that is transmitted through tick bites. Lime disease can cause joint pain, fatigue and other symptoms.
    • Reactive arthritis: Reactive arthritis is inflammation of the joints that occurs after infection, such as streptococcal tonsillitis or intestinal infection.
    • Injuries: Injuries, such as stretching, dislocations and fractures, can cause joint pain in children.
    • Growing pains: Growing pains are pain in the legs, which often occurs in children aged 3 to 12 years. The cause of growing pain is unknown, but they are not associated with any serious diseases.

  • It is important to consult a doctor if the child has pain in the joints, which lasts more than a few days, is accompanied by fever, rash or other symptoms.

  • Joint pain in the elderly:

    • Osteoarthritis: Osteoarthritis is the most common cause of joint pain in the elderly. This is a degenerative disease that causes the destruction of cartilage in the joints.
    • Rheumatoid arthritis: Rheumatoid arthritis is an autoimmune disease that causes joint inflammation.
    • Gout: Gout is an arthritis form that is caused by the accumulation of uric acid crystals in the joints.
    • Bursit: Bursit is an inflammation of the brush, a small bag filled with liquid, which acts like a pillow between bones, tendons and muscles.
    • Tendinitis: Tendinite is inflammation of the tendon, stripes of tissue that connects the muscle to the bone.

  • Elderly people with joint pain can benefit from physiotherapy, labor therapy and other types of rehabilitation. It is also important to maintain an active lifestyle and avoid a long stay in one position.

IX. Joint pain prevention

Although it is not always possible to completely prevent joint pain, there are many things that can be done to reduce the risk of its development and slow down its progression.

  • Maintain healthy weight: Excessive weight has an additional load on the joints, especially on the knees, hips and back. Losing weight can significantly reduce the risk of joint pain.
  • Regularly engage in physical exercises: Regular physical exercises help strengthen the muscles around the joints, improve flexibility and reduce the risk of injuries. Choose exercises that are suitable for your level of physical preparation and do not cause pain.
  • Avoid repeating movements: Repeating movements can lead to inflammation and joint pain. Try to avoid activities that requires repeating movements, or take breaks to let the joints relax.
  • Use the correct posture: Proper posture helps evenly distribute the body weight and reduce the load on the joints. Keep your back straight, shoulders straightened and head straight.
  • Use the right shoes: Shoes should provide good support and depreciation. Avoid high -heeled shoes or shoes with a flat sole that does not provide sufficient support.
  • Raise heavy objects correctly: Raise heavy objects correctly, bending your knees and holding your back straight. Do not raise objects that are too heavy for you.
  • Avoid injuries: Injuries can damage joints and increase the risk of joint pain. Take precautions to avoid injuries, such as wearing protective equipment during sports and compliance with safety rules at the workplace.
  • Adhere to a healthy diet: A healthy diet, rich in fruits, vegetables and whole cereals, can help reduce inflammation and strengthen the health of the joints.
  • Refuse smoking: Smoking can worsen inflammation and slow down the healing of tissues. Refusal of smoking can improve the overall state of health and reduce the risk of joint pain in the joints.

X. Further steps and resources

Treatment of joint pain is a process that requires patience and perseverance. It is important to remember that each person is unique, and what works for one may not work for the other. Experiment with different treatment methods and find what is best suited for you.

  • Resources:
    • Doctor: Contact the doctor to diagnose the cause of pain in the joints and prescribe the appropriate treatment.
    • Physiotherapist: The physiotherapist can help you develop a program of exercises to strengthen muscles around the joints, improve flexibility and reduce pain.
    • ** Labor

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