The Dos and Don'ts for Reducing Inflammation and Relieving Painful Joints.

Updated: Dec 30, 2020

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I have suffered nearly ten years of joint pain due to a congenital condition called hip dysplasia. This is where my hip sockets were not formed properly and because it wasn't discovered until I was an adult and amateur athlete and keen fitness fanatic, I became prone to labral tears in my hip joints. Later I have developed the onset of arthritis which can be very painful. Therefore keeping inflammation down as well as my weight could mean the difference between having a good day or a debilitating one. So over the years, I have carefully researched and gathered information from scientists and top health experts to help me understand the dos and don’ts to an ant-inflammatory protocol which I would like to share with you as joint pain and soreness can strike at any time whether through injury or wear and tear fit or unfit.

Just to be clear I do not make any claims that the following will treat or cure any conditions as I am not a doctor. However, I hope they may help in some way. If you are not sure if you should be taking any of the supplements or doing any of these suggestions then it is imperative that you ask your GP or Consultant first.

Dos

  1. When you're in pain usually the last thing you would think about doing is exercise, however moderate strengthening exercises, gentle stretching and slow movements like yoga or Tai Chi can help relieve the joint pain through helping to lubricate and nourish the joint surfaces as well as support the stability of the joint if the surrounding muscles are strengthened.

  2. Swimming or the use of a hydrotherapy pool is an excellent activity for increasing all round fitness as well as other low impact activities like cycling. Keeping active will ensure you keep off the extra pounds so the added weight does not put added pressure on the joints

  3. Foam rollers are a fantastic tool for use prior to exercise which will help smooth out any sticky fascia or knots to help the muscles to work smoothly. Go gently on these at first and choose a smooth foam roller if you are a beginner to using them. I can include a foam roller tutorial to help you learn the correct technique when you sign up for one of my Personal Training Packages.

  4. Magnesium salt bath, most people will reach for the Epsom salts or magnesium sulphate. Magnesium Chloride flakes have been shown in studies to be better for muscle recovery and absorption.

  5. If you are not keen on baths try Magnesium lotion or recovery oil.

  6. A quick cold shower after the hot bath can also help in terms of reducing inflammation, increasing circulation and cool the body temperature down ready for sleep. Alternatively use ice packs on the sore muscles.

  7. Natural anti-inflammatory foods:- Pineapple is rich in a proteolytic enzyme called bromelain, it produces substances which fight pain and inflammation, this can be found in doses of Reference(1) -160mg per day but for most injuries and conditions a supplement of 750 - 1,000mg spread throughout the day between meals have seen the most benefits. Another great source of proteolytic enzymes is found in papaya, known as papain. These enzymes are great for breaking down a protein called fibrinogen which is a sticky substance which can cling to your joints and prevent movement without pain. Getting rid of Fibrinogen using proteolytic enzymes which break it down can help fight the pain and inflammation which in turn will help you to get moving again.

  8. Blue, red and purple fruit and veg, as they contain an antioxidant flavonoid that limits inflammation and improves circulation.

  9. Ginger has anti-inflammatory compounds called gingerols which have shown to help relieve pain from osteoarthritis. Try having a lemon and ginger tea late afternoon as a gentle pick me up instead of another coffee or black tea.

  10. Lots of filtered water to flush out the metabolites and if you want to go one step further try Hydrogen-rich water for recovery.

  11. Adequate sleep will ensure the nervous system and body recovers and repairs fully. Also, the pain feels a lot worse when we are tired. see my article on Improving Sleep.

  12. Essential Amino Acids or EAAS, these are known to decrease inflammatory markers and can be found in foods such as meat, fish poultry and the best source is eggs. EAAs would be a better option than taking Branched- Chain Amino acids usually favoured by bodybuilders, particularly when exercise is restricted due to injury. This is because they help maintain the bodies lean muscle tissue and help prevent muscle wastage or atrophy. Reference (2)

  13. Include plenty of wild salmon, mackerel and sardines with bones in your diet or if you don't like eating fish supplement with Fish oil, ideally finding near a 1:1 DHA to EPA ratio which is closer to the ratio found in its natural state(2). For better absorption make sure it is in its natural triglyceride form and it should also contain antioxidants and vitamin E which preserve the purity of the fish oil and prevent it from becoming rancid which could even make your joint pain worse. - Reference (2)