There are many possible causes for your joint pain, although the NHS states that this is often down to arthritis or as a result of injury.¹

Arthritis is a progressive condition that can steadily worsen and affect your joints longer term.

Joint pain that is caused by injury may not need the attention of a GP, but it can still be debilitating and will often need attention.

In this article, we’ll be looking at joint pain relief and natural remedies for joint pain that you can do at home, for both long-term and short-term joint problems.

It is important that you do not use this information to self-diagnose any joint pain you may be experiencing, and if you have any concerns then please contact your GP.

Common types of joint pain

According to the NHS there are five common causes of joint pain, listed below.²

Five reasons we get joint pain

The five more common reasons we get joint pain are...

1. Knee pain

The knee joint is considered the most frequently damaged joint. It’s particularly vulnerable as it carries the full weight of your body.

However, if you are experiencing pain in your knee, it may not always be a joint problem so it may be worth considering where the pain is coming from.

2. Inflammation of the joint lining

Inflamed tissue lining of the joints and tendons is a condition called traumatic synovitis. This often occurs if you have recently injured a joint and it becomes painful again.

You should be able to treat this at home yourself with anti-inflammatory medication such as ibuprofen, using an icepack and allowing it to rest.

3. Gout or pseudogout

If you are experiencing pain that occurs in repeated attacks, it’s possible that it could be gout or pseudogout, which are both a type of arthritis.

Gout usually affects the joint of the big toe before other joints. Attacks usually begin with the skin getting hot and red.

Pseudogout is a similar condition to gout, but usually affects the knee joint first.

If you think you have gout, it’s important that you get a correct diagnosis so make sure you see your GP in the first instance.

4. Cartilage damage at the back of the kneecap

If you are experiencing knee pain that feels worse when you go up or down stairs, this could be a sign of a condition called chondromalacia patellae, which in simple terms is a damaged kneecap.

There’s no proven cause around this, although its generally linked to overuse of the knee.

Again, this can be treated at home with ibuprofen, an icepack and rest.

5. Bleeding into the joint space

If you have had a recent injury to the knee joint, such as a torn ligament or fractured knee, there is a chance that it may cause bleeding into the joint spaces, which is known as haemarthrosis.

Symptoms of haemarthrosis are:

• Swelling of the knee
• Warmth
• Bruising and stiffness

If you have a very swollen keen following injury, it’s advised that you go to A&E immediately.

Less common causes for joint pain

Sudden joint pain can be commonly caused by:

• A fracture to the arm or wrist
• Broken leg, ankle or hip
• Reactive arthritis
• Psoriatic arthritis
• Rheumatoid arthritis³

Eight joint pain relief remedies

Our top eight joint pain relief remedies are listed below...

1. Keep active

If your joint pain is causing you pain and stiffness, you may think that exercise will worsen symptoms.

Yet, regardless of your age or level of fitness, exercise is one of the best ways to avoid and help soothe joint pain.⁴

You should try to include a combination of exercises that can strengthen your muscles and improve your general fitness.

This will also help you lose weight, improve your posture and relieve stress, which will all help ease your symptoms.

However, before beginning an exercise programme you should seek advice from your GP or a medical professional who will be able to advise further on what you should or should not be doing, particularly if you are recovering from surgery.

2. Losing weight

Your hips, knees and ankles tend to take a lot of the strain when carrying your weight, so it stands to reason that being overweight can often make your joint pain worse, as it places extra strain on some of your joints.

You can lose weight by trying to do more physical activity and by eating a healthier diet.

3. Pain relief medication

If you experience regular joint pain, your GP may suggest painkillers as a way to manage your pain.

Paracetamol

If you have joint pain paracetamol can be purchased from supermarkets or pharmacies.

To manage your pain in the best way possible, you should always keep to the recommended dose and timings.

Non-steroid anti-inflammatory drugs (NSAIDs)

If paracetamol fails to effectively provide relief for your joint pain, your GP may prescribe non-steroidal anti-inflammatory drugs (NSAID).

NSAID’s are painkillers that work by reducing the inflammation around your joints.

You can find some effective NSAIDs without prescription. Often they come available as a cream, which can be particularly help if you have pain in your hands or knees.

This can only not help ease pain, but they can also help reduce swelling.⁵

Opioids

Opioids are another type of painkiller that you may be prescribed by your doctor, the most common being codeine.

Opioids are used to help severe pain, however, their side effects can lead to symptoms such as drowsiness, nausea and constipation.

4. Hot and cold therapy

You could also look into using a hot or cold press for joint and muscle pain relief.

Heat treatment

This can include taking a long, warm bath shower or bath in the morning to help relieve knee pain or the relief of shoulder pain in the mornings.

You could also consider an electric blanket or a heated press to avoid discomfort at night.

Cold treatment

A cold press can help relieve joint pain, swelling and inflammation.

You can do this by wrapping a gel ice pack, or a good old bag of frozen veg out of the freezer, in a towel and apply it to painful joints.

Avoid using ice directly on your skin.

5. Try massage

While it may not be a medically advised method, massage may help manage your joint pain and any discomfort you are experiencing.

It is thought that massage is unlikely to pose any real danger to your injury, but at worst it will provide the benefit of reducing stress and improving your wellbeing.⁶

6. Get enough vitamin C

Vitamin C helps produce collagen, one of the main elements of your joints. It also helps clear your body of free radicals, which can be harmful to your joints.

One well-known study into vitamin C and its links with arthritis found that people whose diets included high amounts of vitamin C had a much lower risk of arthritis progressing further.⁷

It’s advisable to spread your vitamin C intake throughout the day as your body doesn’t store vitamin C. 

This means that one large dose won’t work as well as smaller doses of vitamin C throughout the day.

7. Add more Omega-3 to your diet

Omega-3 fatty acids are a great way to avoid inflammation and help your joints.

Coldwater fish such as salmon and tuna are excellent dietary sources, however, you may need more omega-3 in your body than you can consume from eating fish.⁸

So, it may be worth introducing an omega-3 supplement.

8. Up your calcium intake

If you don’t get enough calcium in your diet, you may be more likely to have problems with joint pain – particularly if you’re older.

Men and women should get 1,000 milligrams of calcium a day, 1,200 for women over 50 and men over 70.

Dairy is the most famous source of calcium, but it’s also found in such veggies as

• Cauliflower
• Cabbage
• Brussels sprouts
• Kale
• Broccoli

When to see your doctor/GP about joint pain

You should speak to your GP or doctor if your joint pain or continued joint pain lasts for longer than two weeks.

What is the most effective joint supplement?

You should always speak to your doctor ahead of taking a supplement to find out which is best for you.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.