Joint Health

Managing joint pain and osteoarthritis for better movement

Learn how lifestyle changes, nutrition and natural support can help reduce your risk of joint pain and osteoarthritis.

Introduction

Healthy joints are essential for us to move around easily and comfortably, but many of us suffer from joint pain, which prevents us from doing that. Although many conditions or injuries resulting in joint pain cannot be reversed, there are things we can do to reduce pain and improve movement.

What are joints in the body?

Simply put, our joints are the points where two or more bones meet. They’re held together and kept stable by tough but flexible connective tissues called ligaments, and moved by our muscles, which attach to the bones on both sides of a joint.

The most common joints in our body are the movable (synovial) joints. These allow us to move around, absorb shock, and bear weight and can be further classified into:

  • Ball and socket joints, like the ones in our hips and shoulder blades, allow circular movement in almost any direction.
  • Hinge joints work in one direction, like the hinges of a door – think knee, elbow, and some of your finger joints.
  • Saddle joints, like the base of your thumb, are similar to hinge joints, but with a greater range of motion.
  • A pivot joint, like the one directly under our skull, allows you to twist.
  • Plane joints move against each other in a sliding motion and can be found in various body locations, including the wrists and ankles.
  • Condyloid joints, like the one on your wrist, permit both backwards and forwards, and side-to-side movement.

Synovial joints differ from other joints in the body because they have cavities containing lubricating synovial fluid. This fluid surrounds and protects the cartilage-covered surfaces of the two or more bones that come into contact, as well as nearby tendons and muscles.

Common causes of joint pain

There are a few common causes of joint pain, which, if left unmanaged, could lead to more serious joint damage.

Osteoarthritis, otherwise known as ‘wear and tear’ is perhaps the most common form of joint pain among older adults. Over time, the protective cartilage surface that covers the bones in the joint wears down. The resulting bone-on-bone friction causes pain, stiffness, and limited movement. Osteoarthritis can happen to anyone, but is more likely to occur with age, injury, obesity, family history, and in women.

Chronic inflammatory diseases like gout, lupus, arthritis, and rheumatoid arthritis also cause joint pain and swelling when the immune system mistakenly releases inflammatory chemicals. This can activate the nerves in the joints and cause pain, joint swelling, increased joint fluid, cartilage, bone damage, and muscle loss.

Overuse from repetitive motions of a particular joint or injury can also cause joint pain and inflammation when the surrounding soft tissues are damaged.

Disclaimer icon Flat yellow warning triangle with an exclamation mark

Disclaimer – when to seek medical advice / call 999: If your joint pain is worsening, recurring, or affecting your day-to-day life, seek treatment or advice from a medical professional.

Reducing inflammation and managing joint pain through diet

Consider adjusting your diet to include nutrients that support the maintenance of healthy joints. Omega-3s, found in nuts, seeds, and oily fish, alongside leafy greens containing polyphenols, and antioxidant-rich fruits, like berries, may reduce inflammation and help you manage symptoms of osteoarthritis and joint pain. Try to limit sugary and processed foods, as they can contribute to inflammation and excess weight gain.

For optimal bone and cartilage health, eat a diet rich in calcium, magnesium, and phosphorus. These three minerals are found in things like dairy foods, fish with small bones, dark green leafy veg, nuts, eggs, whole grains, and red meat.

For the maintenance of bone health, muscle mass, and connective tissue, make sure you get enough protein in your diet (some experts recommend elderly adults eat around 1.2 g of good-quality protein per kilogram of weight per day).

Our bodies also need vitamins K and D, which work together, for calcium absorption and uptake. Vitamin K is found in leafy green vegetables, vegetable oils, and cereal grains, and our main source of vitamin D is from sunlight on our skin. Low levels of vitamin D (which is common in the northern hemisphere and polluted areas) may lead to joint or bone pain and muscle weakness, so it’s important we get enough of it.

Limit Sugary Foods

Try to limit sugary and processed foods, as they can contribute to inflammation and excess weight gain. Too much too soon with exercise can lead to overexertion and injury.

Reducing inflammation and managing joint pain through diet

Consider adjusting your diet to include nutrients that support the maintenance of healthy joints. Omega-3s, found in nuts, seeds, and oily fish, alongside leafy greens containing polyphenols, and antioxidant-rich fruits, like berries, may reduce inflammation and help you manage symptoms of osteoarthritis and joint pain. Try to limit sugary and processed foods, as they can contribute to inflammation and excess weight gain.

For optimal bone and cartilage health, eat a diet rich in calcium, magnesium, and phosphorus. These three minerals are found in things like dairy foods, fish with small bones, dark green leafy veg, nuts, eggs, whole grains, and red meat.

For the maintenance of bone health, muscle mass, and connective tissue, make sure you get enough protein in your diet (some experts recommend elderly adults eat around 1.2 g of good-quality protein per kilogram of weight per day).

Our bodies also need vitamins K and D, which work together, for calcium absorption and uptake. Vitamin K is found in leafy green vegetables, vegetable oils, and cereal grains, and our main source of vitamin D is from sunlight on our skin. Low levels of vitamin D (which is common in the northern hemisphere and polluted areas) may lead to joint or bone pain and muscle weakness, so it’s important we get enough of it.

Limit Sugary Foods

Try to limit sugary and processed foods, as they can contribute to inflammation and excess weight gain. Too much too soon with exercise can lead to overexertion and injury.

Exercise to support your joints

Low-impact exercise is an excellent way to strengthen the muscles surrounding and supporting your joints while minimising joint stress. To avoid injury or overuse, make sure you warm up and cool down before and after exercise, and wear appropriate clothing and footwear. It’s also important to follow proper training or guidance from a physiotherapist, as incorrectly done exercises and improper posture can stress the joints and cause more damage in the long term. Work within your limitations and factor in recovery time. Too much too soon can lead to overexertion and injury.

Exercise to support your joints

Low-impact exercise is an excellent way to strengthen the muscles surrounding and supporting your joints while minimising joint stress. To avoid injury or overuse, make sure you warm up and cool down before and after exercise, and wear appropriate clothing and footwear. It’s also important to follow proper training or guidance from a physiotherapist, as incorrectly done exercises and improper posture can stress the joints and cause more damage in the long term. Work within your limitations and factor in recovery time. Too much too soon can lead to overexertion and injury.

Reset and stretch

Work within your limitations and factor in recovery time. Build rest days into your routine, pace activities, and prioritise proper posture and movement technique during daily tasks to minimise joint stress.

Reset and stretch

Work within your limitations and factor in recovery time. Build rest days into your routine, pace activities, and prioritise proper posture and movement technique during daily tasks to minimise joint stress.

Avoiding joint strain with weight management 

Excess weight can put unnecessary strain on your weight-bearing joints (like your knees) putting you more at risk of developing osteoarthritis. Even just one pound of weight lost is equal to 4 pounds of pressure reduction on your knees.

Try to limit sugary and processed foods, as they can contribute to inflammation and excess weight gain. Too much too soon with exercise can lead to overexertion and injury.

Avoiding joint strain with weight management 

Excess weight can put unnecessary strain on your weight-bearing joints (like your knees) putting you more at risk of developing osteoarthritis. Even just one pound of weight lost is equal to 4 pounds of pressure reduction on your knees.

Try to limit sugary and processed foods, as they can contribute to inflammation and excess weight gain. Too much too soon with exercise can lead to overexertion and injury.

Supplements and topical creams are a great way to support healthy joint maintenance alongside a balanced diet. If you’re looking for targeted, instant relief on your aching joints, you could try applying Bio-Glucosamine + MSM cream.
Tube of Bio-Glucosamine + MSM Cream on a white background 10% OFF
Pharma Nord
Pharma Nord Bio-Glucosamine + MSM Cream – Joint & Muscle Support with Menthol, Butcher’s Broom & White Ginger, 100ml
£8.45

For the longer term, you could try Pharma Nord’s Bio-Calcium + D3 + K1 + K2. This contains a finely-tuned balance of calcium and vitamins D3, K1, and K2, which work together to promote bone, nerve, and muscle health.
Bio-Calcium D3+K1+K2 60 Capsules with capsules shown 10% OFF
Pharma Nord
Pharma Nord Bio-Calcium + D3 + K1 + K2 500mg – Bone & Muscle Support, 60 Vegetarian Tablets
£8.25

Our bodies produce two naturally-occurring compounds called glucosamine and chondroitin, which help maintain the correct balance of cartilage fluid and lubricate our joints. But the levels we produce drop as we get older, which can lead to joint pain in older adults. Many people, particularly those with osteoarthritis, rheumatoid arthritis, and a family history of arthritis, turn to supplements containing these compounds (like Bio-Glucosamine Mega) for extra support.
Packaging of Bio-Glucosamine Mega 60 Tablets for joint support, showing the box and the tablets outside. 10% OFF
Pharma Nord
Pharma Nord Bio-Glucosamine Mega 60 Tablets – Joint & Cartilage Support
£10.25

Additionally, initial evidence suggests that the powerful antioxidant properties of pine bark extract (Bio-Pycnogenol) may also improve the symptoms of osteoarthritis.
Bio-Pycnogenol from Dulwich Health 10% OFF
Pharma Nord
Pharma Nord Bio-Pycnogenol 60 Tablets – French Bark Antioxidant, Vegan
£23.96

Frequently Asked Questions

What are the most common causes of joint pain?

Joint pain can be caused by osteoarthritis (“wear and tear”), inflammatory conditions such as rheumatoid arthritis or gout, injury or overuse, or being overweight, which adds strain to weight-bearing joints like the knees and hips.

How does weight affect my joints?

Every extra pound of body weight adds around four pounds of pressure on the knees. Even modest weight loss can significantly reduce joint strain and improve mobility.

Which nutrients support joints and bones?

Key nutrients include calcium, magnesium, phosphorus, and vitamins D and K for bone strength, as well as omega-3 fatty acids, glucosamine, and chondroitin to help reduce inflammation and support cartilage health.

Can exercise make joint pain worse?

High-impact or excessive exercise may worsen symptoms, but low-impact activities such as walking, swimming, or cycling strengthen muscles around the joints and improve flexibility without adding stress. Always warm up, cool down, and pace activities.

When should I see a doctor about joint pain?

Seek medical advice if joint pain is persistent, worsening, recurring, or affecting daily activities. Immediate medical care is needed if pain is accompanied by swelling, redness, heat, or sudden immobility.

Latest Articles