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Common causes of Joint and Knee Pains and Tools to fight Back

Joints are the points where two or more bones come together. They provide movement and flexibility to the body, allowing us to perform various activities, from simple tasks like walking and bending to complex actions like lifting, dancing and playing sports. 

Different types of joints in the body include:

  • Hinge joints (like the elbow and knee).
  • Ball-and-socket joints (like the hip and shoulder).
  • Pivot joints (like the neck).

Joint pain can have many different root causes, and it often depends on the joint pain you are experiencing. However, some common root causes of joint pain include:

  1. Inflammation: Inflammation is a natural reaction of the body's immune system to damage or disorder. When inflammation occurs in the joints, it can cause pain, stiffness, and swelling. Conditions that can cause joint inflammation include rheumatoid arthritis, osteoarthritis, and gout.
  2. Overuse or injury: This can consist of repetitive motions, such as those involved in certain types of work or sports, or sudden injuries, such as falls or accidents.
  3. Infection: Infections can cause joint pain if they directly affect the joint or cause systemic inflammation. Examples of conditions that can cause joint pain include septic arthritis and Lyme disease.
  4. Autoimmune disorders: This infection occurs when the body's immune system attacks its tissues. The disease can cause inflammation and joint damage, leading to pain and stiffness. Examples of autoimmune disorders that can cause joint pain include rheumatoid arthritis, lupus, and psoriatic arthritis.
  5. Degenerative conditions are when the tissues in the joint break down over time. Osteoarthritis is the most common type of degenerative joint condition.
  6. Metabolic disorders: Some metabolic disorders, such as gout, can cause joint pain by causing the accumulation of certain substances in the joint tissues.

Are Joint Pains Age Related?

Joint pain is not necessarily age-related but more common in older adults. As we age, the wear and tear on our joints can cause joint pain and stiffness. Additionally, the risk of developing certain conditions that can cause joint pain, such as osteoarthritis and rheumatoid arthritis, increases with age.

However, joint pain can also occur in younger adults and children due to various factors such as injury, overuse, autoimmune conditions, genetic predisposition, and infections.

It is important to note that while joint pain may be more common in older adults, it is not a normal part of the aging process. Joint pain can be a sign of an underlying condition that should be evaluated and treated by a healthcare provider. If you are experiencing joint pain, regardless of age, you must talk to your healthcare provider to determine the underlying cause and the best course of treatment.

Common Explanation of Human Knees:

Humans use their knees for various activities, including walking, running, jumping, squatting, kneeling, and climbing stairs. The knee joint is one of the body's most significant and complicated joints, consisting of several bones, ligaments, tendons, and muscles.

When we walk or run, our knees absorb the shock of our body weight with every step we take. When we jump or squat, our knees support the weight of our body and help us generate the force needed to perform the activity. When we climb stairs or kneel, our knees bend and flex to accommodate the movement.

The knee joint is crucial for maintaining balance and stability, especially during activities requiring quick direction changes or sudden stops, such as sports or dancing. The knee joint also allows us to sit and stand up, essential daily activities.

7 Common Types of Knee Pain 

  1. Osteoarthritis: This is a kind of arthritis that happens when the cartilage in the knee begins to break down over a period. As the cartilage wears down, the bones in the joint can rub against each other, causing pain, stiffness, and inflammation.
  2. Injuries: Knee injuries happen due to various factors, such as sports, falls, or accidents. Common injuries include ligament tears, meniscus tears, and fractures.
  3. Tendinitis: A condition where the tendons attach the muscles to the bones in the knee. Overuse or repetitive stress is a significant reason our knee tendons break up.
  4. Bursitis is an inflammation of the bursae, tiny fluid-filled sacs that cushion the knee joint. Bursitis is a by-product of overuse, injury, or infection.
  5. Patellofemoral pain syndrome: This common condition causes pain in the front of the knee—another infection by overuse or improper kneecap tracking.
  6. Gout is arthritis when uric acid crystals build up in the joints, including the knee joint. Gout can cause sudden and severe pain, swelling, and stiffness in the knee.
  7. Rheumatoid arthritis: This autoimmune disorder can cause inflammation and damage to the joints, including the knee joint. It can cause pain, stiffness, and swelling in the knee and affect other joints.

Other possible causes of knee pain include infections, tumours, and nerve damage. 

Knee pain is another form of joint pain, and it is vital to see a doctor or other healthcare provider to determine the cause and appropriate treatment.

5 Types of Medications that help in joint Pains

  1. Nonsteroidal anti-inflammatory drugs (NSAIDs): These medications reduce pain and inflammation by blocking the production of prostaglandins, which cause pain and inflammation. Examples of NSAIDs include ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin.
  2. Acetaminophen: This medication relieves pain by blocking pain signals in the brain. Unlike NSAIDs, acetaminophen does not reduce inflammation. Common examples of acetaminophen include Tylenol and Paracetamol.
  3. Corticosteroids: These medications reduce inflammation and pain by mimicking the effects of hormones produced by the body's adrenal glands. Corticosteroids can be consumed via the mouth or injected directly into the affected joint.
  4. Topical creams and gels: These medications are applied directly to the skin over the affected joint and work by blocking pain signals. Examples include voltaren extra strength, and capsaicin cream, a substance found in chilli peppers that can help relieve joint pain.
  5. Hyaluronic acid injections: This treatment involves injecting hyaluronic acid into the joint, which can help reduce pain and inflammation. Hyaluronic acid is a joint fluid that allows grease and cushions the joint. It is a natural substance present in joints.

5 Top Exercises that Help Reduce Joint Pain and Knee Pains

Exercise can be a helpful way to alleviate knee pain and joint pain and with the help of knee braces you can reduce the chances of getting injured. Some exercises that may help alleviate knee and joint pain include:

  1. Low-impact cardiovascular exercises: Walking, cycling, swimming, or using an elliptical machine can help improve cardiovascular health without putting too much stress on the joints. These exercises can also help strengthen the muscles around the joints, which can reduce pain and improve mobility.
  2. Strength-training exercises: Building strength in the muscles around the affected joints can help provide support and stability, reducing pain and improving function. Exercises like squats, lunges, leg presses, and calf raises can help build lower body strength.
  3. Range-of-motion exercises: These exercises can help improve joint flexibility and reduce stiffness. Examples include knee extensions, hamstring stretches, and quadriceps stretches.
  4. Balance exercises: These exercises can help improve balance and stability, reducing the risk of falls and improving joint function. Examples include standing on one leg, heel-to-toe walking, and standing on an unstable surface like a foam pad.
  5. Yoga and Pilates: These forms of exercise can help improve joint flexibility, build strength, and reduce stress, all of which can help alleviate joint pain.

6 Super Foods to Help Fight Joint Pain and Knee Pains

Certain foods can help to reduce joint pain by reducing inflammation and providing the body with the nutrients it needs to build and repair joint tissues. Some adequate nutrition to include in a diet to help alleviate joint pain include:

  1. Fatty fish: Rich fish such as salmon, mackerel, and sardines have an abundance of omega-3 fatty acids, which can help reduce and alleviate joint pain.
  2. Nuts and seeds: Walnuts, almonds, chia seeds, and flaxseeds are rich in healthy fats and antioxidants that can assist in reducing inflammation and improving joint health.
  3. Fruits and vegetables: A rich source of antioxidants and other nutrients that can help reduce inflammation and support overall health. Berries, leafy greens, broccoli, and citrus fruits are good choices.
  4. Whole grains: Brown rice, quinoa, and whole wheat bread are rich in fibre and other nutrients that can help reduce inflammation and improve overall health.
  5. Lean protein: Chicken, turkey, tofu, and beans can support muscle health and supply the body with the necessary nutrients to repair and build joint tissues.
  6. Spices and herbs: Spices and herbs such as turmeric, ginger, and garlic have anti-inflammatory properties and can help reduce joint pain.

It is also essential to avoid foods that can exacerbate inflammation and joint pain, such as processed meals, drinks laced with sugar, and foods high in saturated and trans fats. A registered dietitian can assist in developing a diet plan tailored to your needs and health goals.

7 Types of Pain Specialists who Can Help

Several healthcare providers can help reduce pains and aches associated with tendons and joints, depending on the underlying cause of the pain. Here are some healthcare providers who can assist in the management of joint pain:

  1. Primary care physician: Your primary care physician can help diagnose and manage joint pain. They may direct you to an expert for additional evaluation and cure.
  2. Rheumatologist: A rheumatologist specializes in diagnosing and treating conditions affecting joints, muscles, and bones. They can help manage joint pain caused by rheumatoid arthritis, lupus, and gout.
  3. Orthopedic surgeon: A specialist in diagnosing and treating conditions that affect the musculoskeletal system, including joint pain. They may recommend surgical interventions, such as joint replacement surgery, to alleviate joint pain.
  4. Physical therapist: A specialist who will help develop an exercise program tailored to your unique needs and assist with pain management techniques like stretching and massage.
  5. Nutritionist or dietitian: After diagnosis, they will help develop a diet plan tailored to your requirements and help reduce inflammation and enhance joint health.
  6. Pain management specialist: A well-rounded specialist who can help develop a broad strategy that may include medications, physical therapy, and other interventions to alleviate joint pain.

To summarize Joint pain management typically involves a combination of lifestyle modifications, medications, and other treatments. Lifestyle modifications may include regular exercise, weight management, and a healthy diet.

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