Whether you've injured an elbow playing tennis or suffer the wear and tear effects of aging that lead to osteoarthritis, aching joints can make walking, climbing stairs and even folding laundry a painful experience. Conditions such as rheumatoid arthritis, bursitis and viral infections that cause pain and inflammation in your joints require attention from a physician. However, there are things you can do at home to help lessen or possibly prevent joint pain, especially if it is caused by overuse or osteoarthritis.
Step 1
Contact your physician if you have joint pain that lasts for more than three days; develop a fever with your joint pain; or note swelling, warmth or redness at a joint, according to the website Medline Plus.
Step 2
Try to identify the cause of your joint pain. Watch for signs of osteoarthritis, the most common joint disorder in middle-aged adults that affects almost everyone by age 70, according to Medline Plus. Symptoms include deep, aching joint pain; discomfort that worsens after exercise; and stiffness in your joints when you begin an activity.
Step 3
Stop the activity causing your pain so your joints have time to rest. Stay fit as your joints recuperate by switching to water walking, bicycling and other low-impact exercises rather than high-impact activities, such as running or tennis, which can strain your knees, elbows, ankles and back.
Step 4
Try warm baths and gentle massage for nonarthritic joint pain, recommends Medline Plus. They also suggest trying an anti-inflammatory medication, such as ibuprofen, or acetaminophen for the discomfort. Always check with your doctor before starting medication, especially if you take other medications or supplements.
Step 5
Strengthen your muscles with weight lifting or resistance training. Include stretching exercises in your regular workout to help maintain flexibility. Start with minimal weight and build slowly. Ask your doctor about recommendations regarding a joint-protective exercise routine or for a referral to a physical therapist familiar with joint disorders.
Step 6
Talk with your doctor or physical therapist about using a brace or splint to help support your joint if necessary. Always discuss bracing or splinting with your health care provider before purchasing one, however. An ill-fitting or inappropriate brace can actually cause joint pain, stiffness and swelling.
Step 7
Eat a healthy, balanced diet that includes whole grains, lean meats and poultry, and fresh fruits and vegetables. Lose weight if you are overweight. Get plenty of rest, and continue activities you enjoy to keep your joints from stiffening.
