Imagine this: You wake up feeling light and quick. Every joint moves smoothly, and your body is ready for the day ahead. This is the gift of healthy joints. It’s not just about avoiding aches and pains — it’s about having the freedom to move, explore, and enjoy life with ease.
But as we age or push our bodies to the limit, we may notice stiffness or discomfort starting to creep in. Aching knees, sore joints, and that familiar question: “Why am I hurting?” These are signs that our joint health might need a little extra attention.
The good news? You don’t have to live with joint pain. By understanding what causes joint discomfort and how to care for your joints, you can stay active and pain-free for years to come. In this article, Andrew McGinniss, MD, orthopedic surgeon at St. Joseph’s Health, explores common causes of joint pain and shares remedies to bring relief and tips to keep your joints in tip-top shape.
Ready to give your joints the care they deserve? Let’s dive into everything you need to know to keep them healthy and strong!
Common Causes of Joint Pain
Joint pain can manifest in different ways, from aching knees and ankles to stiffness in multiple joints. The underlying causes of joint pain and discomfort can vary based on individual health conditions, age, and lifestyle factors. Dr. McGinniss explains how underlying causes can wear down joints.
Inflammation
“Inflammation is one of the leading causes of joint and muscle pain,” Dr. McGinnis says. “Inflammatory conditions like arthritis—specifically osteoarthritis and rheumatoid arthritis — are notorious for causing stiffness and aching joints, particularly as we age.”
Osteoarthritis happens when the cartilage that cushions the joints wears down. In contrast, rheumatoid arthritis is an autoimmune disease. In this condition, the body attacks its own joint tissues. In both cases, joints and inflammation go hand in hand, often leading to significant pain and stiffness.
Overuse or Injury
For many individuals, joint discomfort is the result of overuse or past injuries. Athletes and people with physically demanding jobs often get repetitive stress injuries. These injuries can cause chronic pain over time.
Sudden onset of multiple joint pain may also occur after a traumatic injury or accident. When repetitive stress impacts joints, it can harm the ligaments and tendons around the joint. This can lead to aching joints and muscles.
Age-Related Wear and Tear
As we get older, it is common to feel like all your joints ache and hurt. This is especially true in weight-bearing areas like the hips, knees, and lower back.
“The natural aging process reduces the body’s ability to repair joint tissues, making joint pain and stiffness more prevalent,” Dr. McGinniss explains. “The slow breakdown of cartilage and other joint tissues often leads to aching joints at night. Discomfort can actually feel worse when you are resting.”
Viral infections and Chronic Conditions
Sometimes, joint pain can appear suddenly, affecting multiple joints without swelling. Viral infections or autoimmune diseases can cause a sudden onset joint pain in multiple joints of the body. If all of your joints hurt suddenly and it’s not from an injury, you should talk to your doctor. They can help you understand what is happening.
What else causes joint pain all over the body? Autoimmune diseases like Lupus can cause joint pain and stiffness all over the body and in the muscles. Other symptoms include fatigue and skin rashes.
Joint pain can also be a symptom of underlying chronic health conditions. For example, fibromyalgia, a condition characterized by widespread muscle and bone pain, often leads to achy joints and muscles. If you have ongoing joint pain and don’t know why, discuss it with your healthcare provider.
Remedies for Joint Pain Relief
What helps joint pain? “If you’re dealing with joint pain, there are a variety of treatment options to help manage and alleviate discomfort,” Dr. McGinniss says. “Whether the pain is mild or severe, these joint pain remedies can provide relief and improve your quality of life.”
Over-the-Counter Medications
Many people take non-steroidal anti-inflammatory drugs, or NSAIDs. Examples include ibuprofen and naproxen. These medications help reduce swelling and relieve joint pain.
These medications can be especially helpful for joint aches and pains caused by conditions like osteoarthritis. However, a doctor should monitor long-term use, as it may cause side effects like stomach or heart-related issues.
Physical Therapy
For those with chronic joint pain, working with a physical therapist can be incredibly beneficial. Physical therapy helps strengthen the muscles around the joints, improving mobility and reducing stiffness. Targeted exercises can help reduce pain in the knees, hips, and back. This makes them a good long-term solution for joint discomfort.
Weight Management
Bearing extra weight imposes added strain on your joints, especially in areas like the knees, hips, and lower back. Keeping a healthy weight can ease the pressure on your joints. If you are overweight, consider talking to a dietician or weight management specialist about how to lose weight.
This can lower your risk of osteoarthritis and other joint problems. “Regular exercise and a balanced diet can also help you reach – and keep – a healthy weight,” Dr. McGinniss says. “This also improves your joint health.”
Supplements
Certain supplements, such as glucosamine and chondroitin, are popular for promoting joint health. These supplements may help to rebuild cartilage and alleviate joint pain, though results can vary between individuals. Omega-3 fatty acids, commonly found in fish oil, can help reduce inflammation. This makes them a possible remedy for joint and muscle pain.
Hot and Cold Therapy
Hot and cold treatments can provide immediate relief for muscle and joint pain. Taking a warm bath or using a heating pad on the sore area can help. This increases blood flow, which eases muscle stiffness and soothes achy joints.
Cold therapy with ice packs helps reduce swelling and numb the sore joints. This is especially useful for knee pain or achy elbows after exercise.
Lifestyle Changes
Making small changes to your daily routine can have a big impact on joint health. Regular low-impact exercises like swimming, cycling, or walking help joints remain flexible without causing additional strain. Yoga, Pilates, and stretching exercises are also excellent for improving flexibility and reducing joint stiffness.
Soft tissues, like muscles, ligaments, tendons, and joint capsules are important for joint health. They provide joint stability, protection, and movement. Stretching also helps maintain flexibility and range of motion in these tissues.
Preventing Joint Pain
Maintaining joint health is about more than just treating pain when it arises. “Proactively caring for your joints can help prevent discomfort and improve your overall mobility as you age,” says Dr. McGinniss.
Stay Active
One of the best ways to protect your joints is by staying active. Exercise strengthens the muscles that support your joints, improves balance, and keeps joints flexible. Try to get at least 30 minutes of moderate exercise on most days, focusing on low-impact activities that are gentle on your joints.
Pay Attention to Your Posture
Poor posture can put unnecessary strain on your joints, leading to discomfort over time. Whether you’re sitting, standing, or moving, make a conscious effort to maintain good posture. This is especially important for people with desk jobs, as sitting for long periods can lead to joint and muscle pain.
Mindful Movement
When lifting heavy objects, use proper techniques to avoid injury. Bend your knees and lift with your legs rather than your back, and try to avoid sudden, jerky movements that can strain your joints. Being mindful of your movements can help prevent unnecessary stress on your joints and reduce the likelihood of injury.
Eat for Joint Health
A diet rich in antioxidants, vitamins, and minerals can support joint health by reducing inflammation and promoting overall wellness. Foods rich in omega-3 fatty acids, like salmon and walnuts, can lower inflammation. Calcium and vitamin D are important for strong bones and can help prevent osteoporosis. Adding these nutrients into your daily diet can go a long way in maintaining healthy joints.
When to See an Orthopedic Specialist
While many cases of joint pain can be managed with at-home remedies, some situations require medical attention. “If you have sudden, severe joint pain, swelling, or pain that doesn’t improve with self-care, it’s important to see a doctor,” Dr. McGinniss cautions. “Conditions like rheumatoid arthritis, lupus, or infections can cause sudden joint pain. These issues need special treatment to prevent long-term damage.”
Maintaining healthy joints is key to living an active, pain-free life. With the right knowledge and a few simple habits, you can keep your joints feeling strong and flexible for years to come. Whether you’re dealing with the occasional ache or more persistent discomfort, remember that joint pain doesn’t have to hold you back. Taking steps to care for your joint health now will pay off in the long run.
If your joints still hurt, or if you have sudden pain that won’t go away, it may be time to seek professional help. At St. Joseph’s Health, our orthopedic specialists offer expert care and personalized solutions. We help you move comfortably. Don’t wait for the pain to get worse—schedule a consultation today and get back to feeling your best! Find a doctor here.
