Ask America’s Ultimate Experts
You’re not alone: Nearly 60% of us experience low-level joint pain, stiffness or achiness at some point —and it’s especially common now, when heat and humidity can prompt already inflamed tissue to swell. Luckily, thanks to our experts’ proven DIY secrets
1 Nix pain naturally!
Try the tree cure!
The bark of the white willow tree is an ancient, proven remedy for pain and inflammation— and no wonder! “White willow bark contains salicin, the same pain-relieving ingredient found in aspirin,” says naturopath Eugene Zampieron. “But white willow bark also has plant compounds that make it gentler on your stomach.” In one study, a daily 240-mg. dose of white willow bark provided as much pain relief as a prescription drug! (One option: Swanson Maximum Strength White Willow Bark, $9.98; Amazon.com.)
Tap the power of pineapple!
The tropical fruit is nature’s richest source of the anti-inflammatory enzyme bromelain, shown to relieve pain and swelling. And the easiest way to get it is with a bromelain supplement made from pineapple. In one study, folks who took up to 2,000 mg. of bromelain a day found it was just as effective— if not more so—as over-the-counter pain relievers like ibuprofen! (One option: Vitacost Bromelain; $13.49, Vitacost.com.)
2 Moves that bring relief! Keep hands pain-free!
Achy fingers and wrists are the top ache among women! In fact, nearly half of us develop arthritis in our hands, given how much we use them for everything from texting to knitting. Luckily, it’s easy to decrease the risk or stop any existing trouble from worsening. “Simply taking time to stretch your hands every day will go a long way toward keeping them flexible and pain-free,” confirms Harvard Medical School pain expert Edward Phillips, M.D. It takes only a minute a day: Each morning before beginning your day, simply circle your wrists slowly 10 times in each direction. Then gently clench your hands for 10 seconds. Next, open your fingers wide for 10 seconds. Repeat in the evening.
Swim away stiffness!
“Swimming is one of the best exercises to improve joint pain and flexibility,” says pain expert Harris Mcilwain, “since water supports your body weight and takes the stress off joints.” And you don’t need to do laps to benefit! “You’ll get a great, pain-relieving workout just by walking in the shallow end of a pool!” What’s more, walking in water burns twice as many calories as walking on land!
Un-creak knees with mini moves!
One simple exercise— squats!— is all you need to halt knee pain by strengthening the leg muscles that support those joints, promises Dr. Phillips. “And you don’t even have to go down very far. A mini squat is very effective!” Just stand with your feet hip-width apart, hands resting on your thighs. Bend your knees and slowly lower your body a few inches to a count of three, then slowly rise to a count of three. Repeat 10 times. “Hold on to a chair in front of you for support and balance, and stop to rest whenever you need to,” he says.