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Seven Ways To Avoid Joint Pain, According To An Orthopedist
Do you suffer from joint pain? Well, you are not alone. Findings from the University of Michigan National Poll on Healthy Aging published last year found about 70 percent of people over 50 experience joint pain at least occasionally.
Joints are those parts of our body where bones meet, and most are mobile to allow movement. They can bear weight and prevent friction as the bones move against one another. However, joint pain can be felt throughout the body and can sometimes be a symptom of many different types of health conditions.
Here, Newsweek speaks to a spine specialist to find out what to do when you have joint pain and—how you can prevent it.
What Causes Joint Pain?According to Dr. Georgiy Brusovanik, orthopedist and spine specialist at Spine Doctor Miami, joint pain is quite a common issue as individuals inevitably undergo joint degeneration through the natural aging process. However, the precise factors determining why some joints hurt and others don't remain unclear.
He told Newsweek: "Recent research has shed light on the role of metalloproteinases in influencing joint pain. Metalloproteinases are specialized cellular teams that play a crucial role in clearing degenerative debris. In the early stages of osteoarthritis or rheumatoid arthritis, these cells exhibit heightened activity, demonstrating a significant correlation with the manifestation of joint pain."
Common Causes Of Joint PainAccording to the Cleveland Clinic, a common reason behind joint pain is osteoarthritis, which is a type of arthritis that happens over time when your cartilage—the protective cushion positioned between your bones—wears out, making your joints become painful and stiff. This condition usually occurs after the age of 45.
Stock image of a woman experiencing joint pain. An orthopedic from Miami explains how to avoid joint pain with exercise. Stock image of a woman experiencing joint pain. An orthopedic from Miami explains how to avoid joint pain with exercise. Getty ImagesRheumatoid arthritis is another possible reason behind joint pain. It's a chronic disease that causes swelling and pain in your joints, often deforming them, and it usually affects fingers and wrists.
Meanwhile, Bursitis can be another common factor. An inflammation of the bursae, a fluid-filled sac that works as a cushion to reduce friction between tissues of the body, occurs through overuse. It's usually found in your hip, knee, elbow or shoulder.
Joint pain can also be caused by tendinitis, an inflammation of your tendons, which are the flexible bands of tissue that connect bone and muscle, and it usually affects your elbow, heel, or shoulder.
And don't forget to rule out gout, a painful condition where acidic crystals from your body collect in your joints, causing severe pain and swelling. It often affects your big toe.
How Can You Prevent Joint Pain?Maintaining cartilage health is crucial for overall joint function and can contribute to preventing joint pain and stiffness. According to Dr. Brusovanik, preventing joint pain involves adopting a proactive approach to overall joint health. Below are some of his recommendations.
1. Maintaining a Healthy WeightExcess weight on your body puts additional stress on the joints, particularly in the knees, hips, and lower back, making them more likely to get damaged from overuse.
2. Exercise RegularlyRegular, low-impact exercises that strengthen the muscles surrounding the joints and promote joint flexibility and strength can help reduce the risk of joint injuries too, says Dr. Brusovanik. "Activities such as swimming, walking, and cycling are good low-impact options that are 'joint-friendly' and also help maintain cartilage health," he said.
3. Eat a Balanced DietHaving a diet with a variety of nutrients and high in antioxidants, including vitamins and minerals, is also essential for joint and cartilage health. Omega 3 fatty acids found in fish, like salmon, mackerel, and trout, and certain nuts can also help reduce inflammation.
4. Maintain Good PostureMaintaining good posture avoids unnecessary strain on your joints, including those in your spine and knees. This is especially important when lifting heavy objects such as when one engages in weight training to avoid joint strain or injury.
5. Wear Joint ProtectionIf you're a sporty person, you may also want to protect your joints. When engaging in activities that may cause stress, you should use protective gear or joint-supporting devices such as knee braces. Dr. Brusovanik also suggests avoiding high-impact activities. For example, when exercising, be mindful of exercises that involve a lot of jumping on hard surfaces with force hitting the ground. "This can strain your tendons and cause overuse in your knee joints, also known as 'jumper's knee.' Include exercises that promote joint flexibility and range of motion such as stretching and yoga," he added.
6. Stay HydratedStaying hydrated is essential for joint health, in fact, water helps to lubricate the joints and keeps cartilage healthy. Dr. Brusovanik said: "Hydration plays a crucial function in maintaining muscles, which are what move the joints so it's all related. Water helps deliver protein and glycogen structures to muscles and helps encourage muscle gain. Strong muscles lead to healthy joints and strong muscles require adequate hydration."
7. Avoid OveruseAs Dr. Brusovanik explains, repetitive motion (overuse) may result in an asymmetrical cartilage loss which can lead directly to pain and stiffness in the joints. "As such, it is a good idea to keep the joints moving but maintaining a normal range of motion and within the common physiological quantities of motion," he explained.
What to do when you have joint pain?According to Dr. Brusovanik, the most important thing to do when you have joint pain is to seek out a professional diagnosis.
"A meniscal tear is quite different than arthritic pain when it comes to treatment approaches. So as with any pain, whether it be back, hip, or knee pain, the reason why one is hurting needs to be specific to implement the proper approach," he explained.
Moreover, when seeking a medical diagnosis, it's important to provide detailed information about the specifics of your pain, for example when it started, what type of pain it is (sharp, stabbing, dull), and any activities that worsen the pain. You should also share with your doctor your medical history of past injuries, surgeries, and/or chronic conditions, to help your doctor understand the context of your pain.
"Outside of seeking a diagnosis, other overall lifestyle modifications are always recommended for decreasing joint pain such as weight management, adequate rest of the joints, use of joint-supportive devices, and avoidance of repetitive physical activities and poor ergonomics," Dr. Brusovanik explained.
Exercises that help with joint painExercise helps maintain low weight and joint flexibility, as well as strengthening the muscles surrounding the joints which leads to better joint support and reduced load on them. Dr. Brusovanik told Newsweek that movement during exercise also stimulates the production of synovial fluid which lubricates the joints, enhancing their mobility and reducing friction.
However, it's important to choose exercises that are gentle on the joints if you are experiencing joint pain but that also promote strength and flexibility.
He said: "Low-impact aerobic exercises such as swimming, cycling, or elliptical training have minimal impact on the joints. Water aerobics is also an excellent choice because it allows for a full range of motion without stressing the joints. Practices like Tai Chai and yoga combine gentle movements with improved balance, flexibility, and strength.
As for exercises to help prevent joint pain, Dr. Brusovanik suggests keeping the pectoralis muscle stretched and the interscapular stabilizer strengthened in order to maintain good posture as a way to prevent joint pain.
"Kyphosis, the forward rounding of the spine in the upper back, is the inevitable fate of musculoskeletal aging," he said, adding that if your body starts to become "hunched over," then the pectoralis muscle and weak interscapular stabilizers start to become impacted and weakened.
"If one were to keep the chest out and shoulders back, they would see an immediate improvement in posture along with some wonderful other side effects such as an improved ability to reach overhead, as well as a feeling of easier breathing," he said.
Dr. Brusovanik explained that such improved posture can be reached, within limits, by stretching the pectoralis muscle and strengthening the muscles between the shoulder blades.
"This can be done by doing shoulder circles and shoulder squeezes, the latter wherein you squeeze your shoulder blades down and back, trying to touch your elbows to your waist. One can also do chest stretches, sitting or standing, with palms facing forwards, lifting your arms out the sides and reaching them backward."
Abdominal toning and loosening of the hamstrings are also a great way to prevent joint pain not only in the hips but also in the lower back. Moreover, balance and stability exercises, like standing on one leg, heel-to-toe walking, or using stability balls, can also help.
While aging is inevitable, keeping your body healthy is a choice that you will surely thank yourself for having made.
Uncommon KnowledgeNewsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
8 Home Remedies To Reduce Knee Swelling Quickly
Knee swelling can often be treated at home with rest, ice, and other remedies. But some symptoms may indicate a more severe injury or health condition.
Swelling can be the body's response to damage to a part of the knee, an overuse injury, or a symptom of an underlying disease or condition. Knee swelling happens when fluid collects in or around the knee joint.
Another term for a swollen knee is knee effusion or water on the knee. You may need medical attention if:
Here are eight ways to relieve knee swelling quickly at home.
Try resting your knee. Avoid sports and other weight-bearing activities for 24 hours or more to give your knee a chance to heal.
But it's still good to gently straighten and flex your knee multiple times a day. This can help the knee maintain a range of motion.
You can try applying a cold compress to the knee for 15–30 minutes every 2–4 hours for the first 2–3 days after a knee injury.
This can help reduce pain and swelling. Remember to use a towel between the ice pack and your skin to avoid damaging your skin.
However, swelling is part of the healing process, and over-icing your swollen knee may make recovery take longer, according to a 2021 review of research.
You can wrap a knee compression sleeve around your knee snugly to prevent fluid from getting worse. Be careful not to wrap it too tightly, which may cause swelling in the lower leg and foot.
You can sit or lie down with your leg lifted while you ice your knee. Put your leg up on an elevated stool or pillow to decrease blood flow to the affected knee. This helps to reduce inflammation.
Make sure your leg is lifted higher than your heart level to reduce swelling.
Over-the-counter (OTC) medications can help with knee pain. Pain relievers such as acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) are readily available options at grocery and convenience stores, as well as online.
While acetaminophen is just a pain reliever, ibuprofen, aspirin, and naproxen (Aleve) are also anti-inflammatory. These medications belong to a class known as nonsteroidal anti-inflammatory drugs (NSAIDs). It's good to use an anti-inflammatory pain reliever to help relieve knee swelling.
If you take other medications, such as certain medications for blood clots or depression, it's best to talk with a doctor or pharmacist about whether taking NSAIDs is safe for you. They can have interactions with other medications that can lead to serious side effects.
In cases where a medical intervention is necessary, a doctor may give you a prescription pain reliever or an oral corticosteroid, like prednisone. There are also steroids that can be injected directly into the knee joint. These can help reduce inflammation.
After 72 hours of intermittent icing, you can try adding heat. Consider taking a warm bath or using a heating pad or a warm towel for 15–20 minutes a few times a day. If the swelling becomes worse, stop the heat.
Massaging the knee may help fluid drain from the joint. You can give yourself a gentle self-massage or get a massage from a professional.
For a self-massage, you can choose to apply lubrication to your knee with castor oil. Not only will the oil help your hands to easily glide over your knee, but also the topical application of castor oil may help reduce pain and inflammation.
Once the injury has healed a bit, you can do isometric exercises to strengthen the muscles that support your knee. When the muscles around a joint are strong, they can help relieve joint pressure. These exercises can also help reduce fluid in the knee.
It's often a good idea to keep your knees strong as a preventive measure against knee damage and swelling. Certain exercises can be helpful for maintaining strong knees, including:
Maintaining a healthy weight can also help prevent unnecessary wear-and-tear damage that can result in a swollen knee.
While a common reason for knee swelling is inflammation from overuse, major injuries can also cause fluid buildup. These can include:
A disease or condition can also be the root cause of a swollen knee. Underlying causes can include:
While most knee pain can be treated at home, knee swelling could also be a sign of a major injury or the symptom of an underlying medical condition.
It's important to speak with a doctor if:
Rheumatoid arthritis and gout can also cause swelling. If you have symptoms like fever or redness, it's important to get medical care.
Some significant knee damage may require surgery. Reconstruction procedures can range from minimally invasive arthroscopic repairs to knee replacements.
How long does it take a swollen knee to go down?The time it takes to relieve a swollen knee can depend on the cause of the swelling. You may have relief from swelling due to muscle injuries in a few days. More severe injuries or health conditions may require treatment to relieve swelling.
Will drinking water help a swollen knee?Staying hydrated is important for your overall health and body function but is unlikely to relieve a swollen knee.
Is it better to rest or walk with knee pain?If you have knee pain, resting may help relieve it. Once the pain has lessened, you can try incorporating gentle movement and stretching. But if you experience pain with movement, it is best to stop the activity and talk with a medical professional.
For many cases of knee swelling, you can help ease inflammation and reduce swelling at home. The use of OTC anti-inflammatory medications can also be helpful.
If you're concerned about swollen knees, have chronic knee pain, or are experiencing other symptoms, seek the help of a medical professional.
Finger Joint Swelling That Is Not Arthritis
Arthritis is a common cause of finger swelling. However, other conditions — such as injuries, preeclampsia, and trauma — may also lead to a swollen finger joint.
Finger swelling can happen when inflammation or fluid accumulates in the tissues or joints of one or all of the fingers. A person may lose some mobility and notice that their fingers are stiffer and more tender than usual.
Both minor and more severe infections and conditions can cause varying degrees of swelling in the fingers. If someone experiences finger swelling along with pain, heat, and flushing, they should seek urgent medical advice.
Read on to learn more about some potential causes of finger joint swelling that are not arthritis, accompanying symptoms, and treatment options.
During hot weather, the blood vessels dilate. This makes it possible for more blood to flow through the skin, which cools it down as it loses heat to the air. When this happens, people may notice their fingers and feet swelling.
SymptomsGenerally, when someone experiences heat edema, their skin is shinier and stretched around the swollen area. They may also feel a tightness in their fingers when picking up cups and other objects.
TreatmentTo reduce heat edema, people should try to move into the shade. They should also ensure that they eat and drink enough during the day.
When a person exercises, they feel hotter. To cool down, the body pushes the blood closer to the surface of the skin to dissipate the heat. When this happens, a person may notice swelling in their hands, fingers, and feet.
However, finger swelling is sometimes a symptom of a more serious condition called hyponatremia. Exercise-related hyponatremia occurs when blood sodium concentration drops to a dangerous level because a person is exercising and drinking too much water without replacing lost electrolytes.
SymptomsThe early stages of hyponatremia may present with puffiness and swelling in the hands and feet. According to the National Kidney Foundation, if a person has sudden or severe hyponatremia, they require urgent medical attention.
Some other symptoms of hyponatremia include:
TreatmentFinger swelling from exercising usually goes down when a person takes a break or ends their workout.
Treatment for hyponatremia varies depending on how low a person's blood sodium levels are. Some people may need to stop drinking until they urinate, whereas others may need intravenous (IV) saline.
When blood sodium levels are severely low, some people may need hospital admission for close monitoring and frequent blood work. This is because hyponatremia requires very careful correction. However, if correction occurs too quickly, some people can become sicker, and this can be life threatening.
Common causes of hand and finger injuries include:
When a person hurts their hand or fingers, they usually experience pain and swelling and lose finger mobility for a while.
If the damage is particularly severe and causes nerve injury, a person may later develop complex regional pain syndrome (CRPS), which occurs when the body's inflammatory response to the injury is too high.
SymptomsSome CRPS symptoms include:
When a person injures their finger, immediate treatment usually includes:
If stiffness develops, the person may need to perform finger exercises and continue to take anti-inflammatory medications. If symptoms do not approve, a person should seek medical attention.
Hand and finger infections are common in people who work on farms and building sites. Staphylococcus aureus is the most prevalent bacterial hand infection and is responsible for 80% of cases.
Herpes simplex virus (HSV) is the most common viral infection, whereas Trichophyton, Microsporum, and Epidermophyton species tend to cause most fungal infections.
SymptomsDepending on where the infection is, a person could experience:
A person may also experience systemic infections, which cause symptoms such as fever and chills. This may be more likely if there is joint involvement of the infection.
TreatmentAntibiotics can treat bacterial infections. HSV could resolve on its own, but a doctor may recommend antiviral treatment if it does not. Depending on how severe a fungal infection is, a doctor usually prescribes topical antifungal medications to apply to the affected area before considering oral medication.
A person should speak with a doctor if they experience any symptoms of an infection.
When someone has carpal tunnel syndrome, the median nerve in the wrist is compressed, which causes pain in the hands and fingers. In many cases, people report that their fingers feel swollen but that they cannot actually see any swelling.
SymptomsSome other symptoms of carpal tunnel syndrome include:
A doctor may recommend the following carpal tunnel treatments:
Bursitis occurs when the bursa inflames. Bursae are small, fluid-filled sacs that sit between bones, tendons, and muscles. Bursitis can develop anywhere in the body, including the fingers, but common areas of inflammation tend to be in the hips, elbows, and knees.
When someone overuses their joints, it can lead to bursitis.
SymptomsAccording to the United Kingdom's National Health Service (NHS), some symptoms of bursitis include:
Treatment options for non-infectious bursitis in the finger include:
Scleroderma means hard skin. It is an autoimmune condition that affects the skin and underlying connective tissue. It can also sometimes lead to multi-organ involvement.
SymptomsWhen a person has this condition, they may notice their skin becoming stiff and swollen around the finger joints.
Some other symptoms of localized scleroderma include:
There is currently no cure for scleroderma, but doctors can treat hardened skin and inflammation using corticosteroids.
Some swelling in the fingers is normal during pregnancy. However, if swelling occurs rapidly and with other symptoms, a person should contact a doctor immediately.
In the last trimester of pregnancy, some people experience preeclampsia. When this happens, blood pressure and swelling suddenly increase, which can be dangerous for both the parent and the fetus.
SymptomsWhen a person has preeclampsia, they may experience:
Learn more about preeclampsia.
TreatmentWhen preeclampsia is mild, a doctor usually watches the person closely until they give birth. During this time, the doctor may test their blood and urine and monitor the fetus with an ultrasound.
In severe cases of preeclampsia, the individual may receive IV medication to control their blood pressure and prevent seizures.
Some other potential causes of finger swelling include:
People typically experience pain and swelling in the fingers after a sprain or injury. If the swelling does not show any signs of reducing after a few days, a person should contact a doctor — especially if the area feels hot.
Sometimes, finger swelling may be a symptom of a more serious condition, such as preeclampsia or scleroderma. In these cases, a person usually experiences other symptoms, such as headaches and pale fingers, respectively.
Finger swelling has various causes. Injuries, physical activities, and environmental factors such as hot weather can all cause finger swelling. Some rare autoimmune conditions, such as localized scleroderma, can also present with finger joint swelling.
If a person is pregnant and their fingers swell rapidly, they should contact a doctor to rule out preeclampsia.
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