Joint pain can be debilitating and truly reduce someone’s quality of life. It’s no wonder, then, that clients I see in clinic are usually at the end of their tether and looking for a magical cure. They come to see me after having tried every ‘trick’ in the book, but unfortunately, a lot of what they try can actually cause more harm than good. 

In this article, I’ll detail the 5 most common mistakes I see my clients make when trying to fix joint pain, so that you can avoid them!

There is certainly a time and place for pain-relief medication, especially in periods of acute pain, where the pain is so severe that you may struggle to use and move the joint functionally. However, an overuse of pain relief medication (or NSAIDs) can mask the pain and make it very difficult to determine if the joint is getting any better. 

I often recommend to patients that in the early days, pain relief can be taken consistently to ensure that they are able to move their joints optimally and can start to incorporate rehabilitative exercises into their routine. After 1-2 weeks of consistent exercise, I recommend that the client weans off their pain relief gradually. I then suggest that patients only take their pain relief at times of an acute flare-up or during the night-time if they struggle to sleep because of the pain. Sleep is one of the most important tools in recovery and healing and therefore, must be optimised, potentially with the help of pain relief.

Think of the muscles surrounding a joint like its safety netting: if they are strong, they offload force and improve movement patterns, reducing pain and stiffness. If those muscles are underactive and weak, they are unable to support the joint because they don’t have the strength to be able to so instead, the pressure and impact of certain movements is taken on wholly by the joint itself. 

Physiotherapy exercises are usually a combination of a range of movement exercises if the joint is stiff, together with muscle strengthening exercises. As the muscles surrounding your joint strengthen, the load moves away from the joint, inflammation reduces and you’ll find yourself being able to do movements again that you once thought were impossible. Strong muscles also improve your metabolism, which helps nutrients get to where they need to be in the body quicker. This supports faster growth, recovery and healing. Increased muscle mass also contributes towards improved bone density, preventing the risk of conditions like osteoporosis as you get older. 

To support muscle strengthening, taking a high-quality Creatine supplement is essential. As one of the most science-backed supplements on the market, Creatine has been shown in many studies to support muscle growth and repair, meaning that your journey towards a pain-free joint can be quicker than you think. Add Extracted’s premium-grade Creatine Monohydrate into your daily routine for the best results.

Treating joint pain from the inside out is just as important (if not more so) than treating it with external sources. A nutrient-dense diet is vital to ensure that the joint capsule is receiving the necessary nutrients to nourish, lubricate and support the joint. Macronutrients such as protein, carbohydrates and fats are also very important when trying to build muscle.

Exercise comes in all shapes and sizes and when it comes to joint pain, certain types of movement come out on top. Although I recommend movement as a treatment for joint pain every single day, there are certain forms of exercise that could exacerbate your pain. Firstly, high-impact exercises like running, power walking or jumping activities could worsen pain in weight-bearing joints such as the hips, knees and ankles. If your muscles are not quite strong enough to endure these activities, the joint takes on the increased impact and load, increasing inflammation and recovery time. Swap out high-impact cardio exercise out for low-impact options like swimming or cycling which can help to strengthen the musculature and your cardiovascular system whilst keeping the load through your joint minimal. 

Secondly, repeating a movement pattern that caused your joint pain to occur in the first place is a mistake. Sometimes it can be difficult to avoid, especially if your job involves manual labour or movement, but it is important to reduce this where possible. If lifting heavy objects has caused your shoulder to hurt, continuing to lift heavy objects will prevent your shoulder from getting better, no matter how good your diet is or how consistent you are with your exercise regime. Instead, where possible, ask for assistance and swap out these movements for low-impact, restorative exercise like Pilates or yoga. If you’re not sure where to start, you can see my article on the top five Pilates exercises for joint pain here. 

Learn from the mistakes of my clients and treat your joint pain with considered rehabilitation, rest, nutrition and supplementation. Implementing the right toolkit, under the guidance of a health professional, can be the quickest way to recovery and a pain-free life. 

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.