Expert Tips to Conquer Joint Pain

At some point in our lives, and particularly as we age, one of our joints will act as if it’s not up to snuff. It may protest with a pop or a snap or a creak. And while those noises are often the butt of jokes, they can also be accompanied by not-funny joint pain and stiffness — and that’s no laughing matter.

The symptoms are as obvious as the sounds. You can also suffer from a throbbing soreness, tenderness, a burning sensation, or a sharp, shooting pain.

 “Normally most symptoms present after a small injury or a fall,” says Victor H. Hernandez, M.D., an orthopaedic surgeon at the University of Miami Health System. “These small injuries happened on a knee or hip that was not working well in the first place, but patients have not noticed.”

Some of this damaging wear-and-tear eventually translates into cartilage breakdown and it can take months to present.

What is the most common cause of joint pain?

Age-related osteoarthritis is a condition in which the normal grind of daily life affects our knees, hips, ankle, hands, and spine.

Over time, the protective cartilage that cushions the ends of bones in a joint gradually breaks down and after completed wearing away, the bones rub against each other, causing the pain and swelling.

The bad news? “Everybody is going to get osteoarthritis, at some point in life,” says Dr. Hernandez, who is also chief of Arthroplasty and Adult Joint Reconstruction at UHealth’s Miller School of Medicine. “I joke with my daughters that it’s part of my job to tell people they’re getting old.”

Another contributing factor: Obesity.

In fact, extra poundage stresses joints and accelerates cartilage breakdown, which, in turn, leads to higher rates of arthritis. One report from the American Academy of Orthopaedic Surgeons (AAOS) noted that people with obesity are 20 times more likely to need a knee replacement than those with a healthy weight.

Another AAOS report pointed out that the joint damage caused by obesity can be two-fold because resulting joint pain “contributes to a vicious cycle of decreased mobility,” making it harder for patients to lose weight and manage their joint health. In addition, “high rates of diabetes and heart disease are associated with obesity and further complicate the care of these patients.”

While joint pain may be a fact of life as we grow older, it doesn’t have to be debillitating. Being proactive early in life and then managing the pain when it occurs can make a huge difference in your comfort and activity levels.

Dr. Hernandez suggests:

Lose the extra pounds if you’re overweight.

“Every pound of body weight puts around six pounds of pressure on each knee joint and four pounds on the hips,” he explains. Imagine carrying that extra load 24 hours a day!

Exercise.

“The more exercise you do, the thicker your cartilage [between joint bones] will be,” he says. “Also, the more muscles you developed, the more protection on your joints.”

Aim for weight-bearing and strength training routines.

One 2024 study found that weight-bearing physical activity maintains lower-limb muscle mass that can reduce the risk of developing osteoarthritis

In addition, Exercise for Science, a multidisciplinary medical research collaboration dedicated to studying the effects of exercise on joint and muscle health, has collected studies that show how activities like running, cycling, and walking maintain and improve joint health.

Stretch regularly.

It promotes flexibility, reduces stiffness, and enhances muscle-tendon function. It can also help prevent joint injuries.

Eat a joint-friendly diet.

That is, consume foods rich in vitamin D, omega-3s, and antioxidants, all of which fight inflammation. This means:

• Fatty fish (Salmon, Mackerel, Sardines)
• Leafy Greens (Spinach, Kale, Swiss Chard)
• Berries, nuts and seeds
• Low-fat dairy
• Whole grains (Quinoa, Brown Rice, Oats)
• Chia seeds
• Turmeric
• Ginger
• Pineapple

Also limits your intake of foods that can promote inflammation and therefore contribute to joint pain. These are the usual suspects:

• Processed and fried foods
• Sugar
• Excessive fat red meat

Deal with pain in a timely manner.

Early interventions like physical therapy and certain anti-inflammatory injections can ease soreness and throbbing as well as slow progression. For instance, corticosteroid, hyaluronic acid, platelet-rich plasma (PRP), and biologic (used for autoimmune conditions like rheumatoid arthritis) injections can provide months of relief.

Of course, even the best intentions and interventions may not be enough. If pain persists, if various treatments have been tried, and if a patient finds his quality of life limited, it might be time for that faithful joint to retire or at least cede the job to a joint replacement.

Joint replacement surgery can vastly improve mobility and comfort. What’s more, advances in the field have shortened the recovery tremendously, making it easier for a patient to return to his normal activities sooner.

“I tell my patients, ‘I’m not going to be the one to tell you need a knee or hip replacement,’” Dr. Hernandez says. “’You’re going to tell me. You’ll know when it’s time.’”

Written by Ana Veciana-Suárez, a regular contributor to the University of Miami Health System. She is an acclaimed author and journalist who has worked for The Miami Herald, The Miami News, and The Palm Beach Post.

Tags: Dr. Victor Hernandez, Joint health management, Managing joint inflammation, Physical activity and joint protection, Weight management for joint health