It’s inevitable that you’ll experience joint or leg pain at some point in your life. Muscle strains, an injury, overuse or a condition such as arthritis are all likely culprits behind these types of pain. In some cases, pain will subside when your body begins to heal. But in cases of chronic disease, like arthritis, pain becomes a daily reality. Over-the-counter and prescription pain relievers aren’t the only ways to manage pain; nutrition can also be beneficial.
Tart Cherries
Tart cherries, commonly used in baking, contain pain-relieving antioxidant compounds. In a 2010 British study, researchers from Northumbria University and St. Mary’s University College investigated the effects of drinking a Montmorency cherry blend twice daily five days before a marathon on 20 marathon runners. They found that the antioxidants helped to reduce inflammation and oxidative stress and damage, which can cause leg and joint pain. They also found that the juice helped to speed up recovery.
Ginger
Ginger, which is both an herb and a spice, contains several anti-inflammatory compounds that make it beneficial in treating painful conditions such as arthritis. Common symptoms of arthritis include joint pain, swelling and loss of function. The compounds in ginger that may relieve these symptoms include gingerols and the enzyme, zingibain. Ginger is available in several forms, including raw, powdered, capsules or liquid extract. The University of Maryland Medical Center recommends not taking more than 4 g of ginger daily, as it can trigger side effects such as heartburn and stomach upset. Ginger may also thin your blood, so you shouldn’t take it if you are also taking medications that have a similar effect. Consult your doctor before taking it in supplement form, especially if you have a medical condition.
Capsaicin
Capsaicin, which gives red peppers their hot flavor, can also relieve leg and joint pain in conditions such as fibromyalgia, rheumatoid arthritis and osteoarthritis, according to Leslie Beck, a registered dietitian and author of “The Complete A-Z Nutrition Encyclopedia.” It works by blocking the neurotransmitter, substance P, which carries pain signals to your brain. However, for treating pain, it’s best to apply a capsaicin cream or ointment directly to your skin in the affected area rather than consuming capsaicin or hot peppers. Capsaicin can cause symptoms such as burning and skin irritation. If you are allergic to red hot peppers, do not use capsaicin products without medical advice.
Considerations
If home remedies such as nutritional changes, RICE treatment — rest, ice, compression and elevation — and over-the-counter medications do not relieve pain, seek medical attention as soon as possible. You should also consult your doctor if you have accompanying symptoms such as a rash, fever or muscle weakness. Your symptoms could be a sign of a serious problem such as fibromyalgia, arthritis or a damage to the joint structure, such as a ligament injury. Your doctor can recommend other treatments to soothe pain and help you enjoy a full, active life.
References
- MayoClinic.com: Muscle Pain
- University of Maryland Medical Center: Ginger
- Northumbria University: Marathon Runners Should Pick Cherries for Speedy Recovery
- “The Complete A-Z Nutrition Encyclopedia”; Leslie Beck, R.D.; 2010
- “The Green Pharmacy Guide to Healing Foods”; James A. Duke, Ph.D.; 2008
