4 drug-free ways to beat joint pain
Pharmacist says walking, topical gels, a healthy diet and swimming could all help provide effective relief
MORE than 10million Brits suffer from joint paint. For some it is irritating, for others it is crippling.
Pharmacist Anshu Kaura, of LloydsPharmacy, said: “Joint pain affects individuals all year round, despite the common myth that it becomes worse in winter.”
Here, she recommends her top drug-free alternatives to help manage joint pain when all you want to do is get outside and enjoy the good weather. Take a hike It might sound counter-intuitive but a bit of light exercise may help to relieve some of the annoying symptoms of joint troubles.
Anshu said: “Walking is a great way to get physically active and it can also help to increase muscle strength, particularly in the lower body.”
To reap the benefits of exercise without putting you at risk of injury, she suggests Nordic walking. The specially designed poles help propel you forward as you walk, taking the pressure off your knees and joints.
Anshu said: “Nordic walking has been shown to be particularly effective in helping those with balance or joint conditions.”
Check out if there are any walking groups you can join in your local area, as exercising in a group can keep you motivated to attend week after week. Try topical gels If you feel a sore knee flaring up, it’s tempting to raid the medicine cabinet for some respite. However, Anshu recommends trying out more gentle methods first.
She said: “You shouldn’t have to always turn to painkillers to provide relief. It’s important to remember that, while they may alleviate the pain, they won’t necessarily enhance your movement or help protect your joints.
“Topical gels can be very effective at alleviating the pain, and the active ingredients can help your joints move more freely. You could try something like Flexiseq gel (£18.49 for 50g, lloydspharmacy. com) for drug-free, targeted care for joint wear and tear.” Go Mediterranean “A healthy diet and trying to lose a little weight through light exercise may pay dividends in reducing your joint pain and increasing your ability to stay active,” said Anshu.
She added that studies have found that diets rich in fruit and veg, such as the Mediterranean one, have a number of health benefits, including improved mobility in the lower body and less arthritis-led pain.
Anshu said: “Mediterranean diets are typically high in omega-3 fats found in oily fish, which have anti-inflammatory properties that can help ease symptoms.
“Vitamin K is another nutrient shown to support the bone cartilage to reduce symptoms of joint pain. Good sources are typically found in leafy vegetables and cereals.” Make a splash Is there anything more refreshing than going for a swim on a hot summer’s day? As well as helping you to cool off, it could help to support your joints.
Anshu said: “Swimming has many benefits on the body, particularly if you experience joint pain in your knees.”
Essentially, the water supports your body, allowing you to float and meaning that there’s less impact on the skeletal system, including your joints.
She added: “Not only is swimming a pain-free way to keep moving, gentle swimming or water aerobics can help strengthen your muscles around your joints, reducing the impact of pain.
“Warm pools are particularly beneficial, as the heat can help to loosen stiff joints, supporting flexibility.
“Beyond supporting the joints, swimming offers a number of other health benefits, including improved circulation and breathing, lower heart rates and healthier blood pressure.”