Joint Pain Relief: How to Alleviate Pain Without Costly Medications or Surgery
Even in my forties, I suffered from a lot of joint pain. I loved being active– working out daily, swimming, paddleboarding, and playing tennis several days a week– but I always experienced a great deal of pain afterwards. I often had pain in my feet, knees, lower back, and neck. I thought this was normal. Doesn't everyone who is super active like me have all of these aches and pains? I just considered it the price of all the fun I was having.
But then my pain started occurring at other times, not just after my activities. I started waking up with the pain. There were mornings I was afraid to get out of bed, because as soon as my feet hit the floor, it was like shards of glass piercing through my heels and toes. My first descent down the stairs from my bedroom to the kitchen to make coffee was often preceded by a short “pep talk” to convince myself that I could make it down the stairs and that the pain wasn't that bad.
As I got older, the pain continued to the point that I stopped being active. It just hurt too much. Working out no longer felt fun; it had become a chore. I felt as if I was losing the things that made me ME: the activities, the fun, the friends I played tennis with. I saw all kinds of doctors, chiropractors, pain specialists,and sports medicine physicians, but most could only recommend surgery, drugs, or injections. Before I tried any of these, I wanted to see what I could accomplish through supplements, stretching, or other non-invasive means. I was horrified that aging might get the better of me… and I vowed to fight back!
Causes of Joint Pain and Remedies
Once I determined I wasn't going to go quietly into a lonely, sedentary senior citizenship, I started looking for answers. I started reading, researching, and trying lots of different ways to prevent and mitigate pain. Here are some of the causes of joint pain, what can trigger joint pain, and, most importantly, ways to stop and prevent joint pain without surgery, drugs, or injections. Here's what I found:
Injury and Overuse
When I was working out daily and playing tennis several times a week, I often suffered injuries. We must be highly aware of any tell-tale signs of impending injury and listen to our bodies. Repetitive movements, extreme temperatures, dehydration, or poor form can lead to injury. And let's face it, I probably shouldn't have been playing tennis ALL DAY for several days in a row in the blazing Texas heat. Looking back, I'll admit, that was a recipe for disaster. One afternoon, after playing for a few hours in the summer heat on the tennis court, I took a step and felt a stabbing pain in my right calf muscle. I immediately fell to the ground, muttering a string of curse words that would make the Wolf of Wall Street blush. I mean, it hurt! After playing for such an extended time on the scorching pavement, not drinking nearly enough water to stay hydrated, and continuing to push my body beyond its limits, I ended up tearing my calf muscle. The remedy for this? rest and ice! This injury put me out of commission for about six weeks, and I continued to feel a slight pain in my calf. I started “favoring” my left leg, and this led to joint pain in my ankle and knees. It was a domino effect of pain, and it prevented me from living the active life I enjoyed.
Apparently this is a common injury, but I do not want to go through that again. I stopped playing super physical sports for prolonged stretches of time and avoided playing in the heat of the day. I started hydrating with Trace Minerals added to my water, and I refuse to push my body if something feels “off.”
Body Misalignment
When the body is out of alignment, pain follows. For example, pronated feet can lead to pressure on your knees. Your leg muscles will begin to compensate for this imbalance, eventually shifting your hips out of alignment. For many years, my right hip was a bit higher than my left. This caused my spine to shift, and I experienced pain in my lower back and neck. I was constantly going to the chiropractor, and it did give me temporary relief from pain, but my body kept going back to what it knew–- misalignment. I could see with my own eyes the reflection in the mirror showed my right shoulder was significantly lower than my left. No wonder I had so many aches and pains!
The remedy for body misalignment is to, well, realign the body. There are a few avenues to take:
The Pilates Method: The Pilates method, developed by Joseph Pilates in the early 20th century, focuses on skeletal alignment, flexibility, and strength through movement. Pilates can be done with only a mat— no equipment or weights are needed— although you can incorporate Pilates machines, like the reformer or tools like the Pilates ring or weighted balls. One of the most effective Pilates classes I have ever taken used one pound weighted balls. The class seemed so easy, and I was afraid it may have been a waste of time, but the next day... let's just say, I felt EVERY MUSCLE in my body. While you may not be sweating up a storm during your Pilates session, you will be challenging your muscle strength and flexibility. Originally created as a way to rehabilitate injuries, Pilates relates to the idea of corrective exercise and is designed to accelerate the process of body alignment.
I was first introduced to The Pilates Method in the early '90s by my dance teacher. Back then, the general public had no idea what Pilates was, but now, most people can find a local gym with Pilates classes and equipment. Houston, Texas (where I live) has over 20 dedicated Pilates studios within city limits, and there are over 100 studios in the Greater Houston area. It's not a secret anymore! If you are a beginner, I do recommend going to a reputable studio to learn the basics before you practice on your own. Proper technique is key if you want to improve your body alignment.
The Egoscue Method: The Egoscue Method consists of simple posture improving exercises that anyone can do. I was first introduced to Egoscue by the book, The Egoscue Method by Pete Egoscue. The goal of this method is to realign the body back to its original, perfect balance using different “menus” of exercises. For example, if you have foot pain, you would follow the set of exercises for foot pain, but there is a different menu of exercises for those with knee pain or back pain. I started following the book to deal with my right knee pain and right elbow pain. I was in so much pain, I was having trouble walking up the stairs and lifting my textbooks. Once I started, I liked the exercises so much, I started working with an Egoscue trainer. Abby created a menu specifically for me, and it worked! Be aware that in order to keep the pain or misalignment from returning, you must do the exercises several times a week. Every day is ideal, but I'm not perfect either. I miss a day occasionally, but I love the way the exercises help me focus on my body and give me a sense of calm. My pain is gone!
Inflammation
Inflammation can cause joint pain, swelling, puffiness, and more. What causes inflammation? aging is one cause, along with diet, lifestyle, prescription drugs, injuries, stress, and toxins.
What can you do to heal inflammation and decrease joint pain?
Change Your Diet: A diet low in processed food and sugar can reverse inflammation. I cut back on those, but I also discovered I was sensitive to tomatoes and bell peppers, so I cut back on those foods too, even though I love them. Instead, I eat whole foods like beef, chicken, eggs, fruit, some cheese, and plain whole yogurt. I keep my diet simple, and I've noticed a big decrease in my joint pain. Along with diet, I started intermittent fasting on a 20:4 schedule. This helped my joint pain, hot flashes, and gave me better sleep.
Keep Stress in Check: This is a tough one, but try to find what brings you joy. Spend time with loved ones who don't stress you out. Limit time with those who are addicted to drama. Stop and breathe deeply when your heart starts to race. Remind yourself that you are only human, and you are doing great with the time and resources you have. Take one day a week to turn off the screens, step away from the phone, and rest. Walk in nature.
Find an Exercise Routine: Regular movement, even if it's just a walk, can reduce inflammation.
Avoid Prescription Drugs When Possible: If you have a chronic condition, like high blood pressure or arthritis, try to heal through non-prescription means.
Get Enough Sleep: Avoid binging Netflix or scrolling late at night. Get into a bedtime routine.
Dear Reader, if you are suffering from joint pain and want to avoid injections, drugs, or surgery, why not try some (or all) of the solutions I mentioned in this blog post? You could try The Egoscue Method book, a Pilates class, or eliminating processed foods from your diet. If you have tried any of these methods for reducing inflammation and joint pain, let us know. Here at the pain free community, we want to know what works for you and celebrate the wins on your journey to a pain-free life!
Here's to a pain-free life,
Jennifer Kaye