We know joint pain can be extremely frustrating and inconvenient. Hear us out for effective self-care tips you should know.

Have you ever woken up with a cramped foot, or stiff knees? Do you feel a sting of knee pain after a walk back home?

If you believe pain is just a normal part of ageing, then you’re wrong! As people age, our ligaments and tendons are not as strong. That’s when the wear-and-tear really sets in.

The most common symptoms are:
  • Pain
  • Tenderness and stiffness around the joints
  • Inflammation
  • Reduced movement and function
  • Redness and warmth
  • Muscle weakness

Luckily, there are ways to minimise hurting joints. Don’t let your pain put the brakes on your daily routine. As we know, our joints decline naturally over the passage of time, so we have to get smart about how we go about our day-to-day.


Get your body moving


Moving is the best medicine.

It can be difficult to get out of the bed when you’re in pain. Experts suggest that gentle exercise on a regular basis helps to alleviate joint pain. Choose an exercise that is within your limits.

Jogging, walking and cycling are simple exercises to strengthen the joint muscles. Wear a knee guard for protection while you exercise. Stretching both before and after exercise will also help reduce risk of injury.


Stick to a nutritious diet


When you’re carrying too much weight than you should, your knees may be in for a rough ride. Aside from exercising, eating well helps to maintain your weight as well as your joints.

The important nutrients to include in your meals are:
  • Omega-3 fats to reduce pain and stiffness (salmon, pecans, hazelnuts)
  • Calcium and magnesium for healthy bones (dairy products, whole grains)
  • Antioxidants and vitamin C to fight inflammations on the joint (berries, citrus fruits)

Alternatively, reduce your portion size or use a small plate when you eat. Make sure to constantly keep track of your body weight and food intake to avoid overeating.


Don’t overwork


Take it easy when you’re tackling housework.

Cleaning tasks usually take a longer time for those with mobility issues and may even pose danger if not done carefully. Repetitive tasks such as mopping and scrubbing can tire one out easily.

Try changing the way you accomplish a task. Invest in a vacuuming robot to clean your house effectively on your part, or try sitting down when you fold your laundry. You could also delegate the work to other family members who can help.

Nobody likes feel sore after doing house chores. Put on an ankle guard to provide firm support and minimise risk of falling, particularly if you’re going up and down the stairs.


Seek medical advice


Don’t be shy about sharing your aches and pains with your doctor.

Make an appointment right away with your physician if any of your joints hurt. Find out the real cause of the pain and seek professional medical advice from your doctor.

If you have symptoms that interfere with your daily life, proper medical attention is necessary. Different health conditions may aggravate arthritis, hence getting the right diagnosis is important in order to get the right treatment.


Learn to manage your pain


Seniors are rather prone to experiencing joint pain often from long distance walks, workouts or even completing daily tasks. It is advisable to treat painful joints with heat or cold treatment.

Wearing a knee guard helps promote blood circulation, reduce inflammation and swelling through Bio-Ray heat therapy. This also helps to ease the pain and your range of motion as you walk. For immediate relief, cold treatments are conducive to reduce inflammation and swelling.

Follow these tips to enjoy a pain-free life. Keep in mind that talking to other people about your symptoms and experiences can help. Share your stories with us!