Dietary Fiber Intake in Relation to Knee Pain Trajectory. Arthritis Care Res Hoboken. Moreover, people who eat foods high in fiber produce lots of short-chain fatty acids, which can help foster a healthy balance of microbes in the digestive tract. An imbalance of microbes—a condition called gut dysbiosis—is associated with a higher risk of body-wide inflammation and inflammatory arthritic diseases, such as rheumatoid arthritis and ankylosing spondylitis.

The gut microbiota shapes intestinal immune responses during health and disease. Nat Rev Immunol. Host—microbiota interactions in rheumatoid arthritis. Exp Mol Med. Published Dec A distinct gut microbiota composition in patients with ankylosing spondylitis is associated with increased levels of fecal calprotectin.

Arthritis Res Ther. Published Nov Applying heat to painful joints can ease your discomfort. It can increase blood flow to sore muscles, loosens stiff joints, and can distract the brain from pain.

Try heat therapy using a:. See When and Why to Apply Heat to an Arthritic Joint. You can also buy a heat wrap, such as Thermacare, which can provide continuous, low-level heat for several hours while you go about your day.

Watch: Video: How to Make a Homemade Heat Pack. Arthritis typically goes hand-in-hand with painful joint inflammation. Applying a cold compress to the skin over the affected joint can reduce painful inflammation.

It also may slow nerve impulses, which can interrupt the pain signals. The effect of cryotherapy on nerve conduction velocity, pain threshold and pain tolerance. Br J Sports Med. See 3 Types of Cold Packs for Arthritis. People with chronic pain who have social networks tend to rate their pain lower and are less likely to report that pain interferes with their day-to-day activities.

Association of Resilience and Social Networks with Pain Outcomes Among Older Adults. Popul Health Manag. If leaving the house poses challenges, consider joining an online group where people with your condition can share experiences and offer support.

Visit our Back and Neck Pain Support Group to find advice and support from others with chronic pain. Your body is designed for movement. Ironically, if you're not moving much because you're in pain, your inactivity can make the pain worse.

Gentle stretches can help you maintain your mobility and range of motion—and keep pain at bay. Your doctor or physical therapist can help you find stretches and exercises that are appropriate for your unique situation.

See Knee Stretches and Shoulder Stretches. The turmeric root has been shown to have great anti-inflammatory properties and many people add turmeric powder to sauces, smoothies, or tea. For many people, a daily curcumin supplement of mg to 1, mg is okay. Also, keep an eye out for supplements that contain preservatives or other additives, such as gluten, dairy, and soy.

See Turmeric and Curcumin for Arthritis. Getting enough sleep is important for managing pain and promoting healing. Practice habits that help you get restful, adequate sleep. For example, make your bedroom quiet and dark, ban electronics from the bedroom, and establish a regular schedule for going to bed and getting up.

See Therapies for Treating Insomnia. Meditation is a quick, simple, and free way to relax. One easy method: choose a sound that is pleasing to you but has no particular meaning, sit or lie somewhere comfortable, close your eyes, and repeat the sound in your mind.

You can also try guided meditation, which involves a source giving you suggestions to guide your meditative thoughts.

Many phone apps, online videos, and DVDs offer guided meditation. Start with a few minutes of meditation per session. You may gradually lengthen your daily meditation time to 10, 20, or even 30 minutes.

It's not well understood how this ancient Chinese healing technique functions, but some people report it helps reduce their chronic pain. While there is not a lot of high-quality research regarding acupuncture, the studies that do exist suggest acupuncture may work better than a placebo to treat:.

Acupuncture is generally regulated by states. A number of states require acupuncturists to pass examinations conducted by the National Certification Commission for Acupuncture and Oriental Medicine to become licensed acupuncture practitioners.

As with any health care professional, asking in advance about the practitioner's experience and training is advised. See Acupuncture and Reiki Healing for Arthritis. Therapeutic massage can loosen your tight muscles, get your blood flowing, and calm your mind.

A review of several small medical studies 19 Nelson NL, Churilla JR. Massage therapy for pain and function in patients with arthritis: A systematic review of randomized controlled trials. Am J Phys Med Rehabil ;— found massage may help reduce pain in people who have osteoarthritis and rheumatoid arthritis, though results were mixed.

See Manual Therapies for Arthritis Pain. A natural treatment may reduce pain by a small amount, but when combined with other natural treatments, you may be able to cut your pain dramatically.

Consider trying the ideas above, and ask your health care provider for other suggestions. The best treatments are ones that suit your lifestyle and that you can commit to in the long term.

Tai Chi and Yoga for Arthritis. Top 4 Supplements to Treat Arthritis Pain. Susan Blum is a functional medicine practitioner specializing in the prevention and treatment of chronic disease.

She is the Founder and Director of the Blum Center for Health and has nearly two decades of experience practicing functional and integrative medicine. Home Blog 11 Ways to Relieve Pain Naturally.

By: Susan Blum, MD, MPH, Functional Medicine Physician. Stretching and strengthening your joints affected by arthritis can help decrease pain and increase flexibility. See Knee Strengthening Exercises. Get moving Exercise is frequently associated with a decrease in arthritis joint pain.

See Ways to Get Exercise When You Have Arthritis What type of exercise you do depends on your current fitness level and other factors, such as where you live and whether you have access to a gym. See Exercising with Arthritis 2.

Eat more fiber Research suggests that people who eat high-fiber diets have less osteoarthritis pain. Weight loss. If you are overweight, losing weight can be effective in easing arthritis pain, particularly for osteoarthritis of the knee. Even losing a small amount can help. But for those who are significantly overweight, losing a bit more is best.

A wide range of nutritional supplements have been purported to relieve joint pain and inflammation. Fish oil. The polyunsaturated omega-3 fatty acids found in fish have potent inflammatory properties. Research has shown that in people with RA omega-3 supplements reduced joint pain, stiffness and swelling.

S-adenosyl-methionine SAM-e is a natural compound in the body that has anti-inflammatory, cartilage-protecting and pain-relieving effects. In some studies, it had a similar effective in relieving OA pain as NSAIDs.

Curcumin is the active compound in turmeric, a staple of Indian curries, which has been shown to have pain-and inflammation-relieving effects. In one study of patients with knee OA, a 1, mg daily dose of curcumin extract was as effective as 1, mg a day of ibuprofen.

Glucosamine and chondroitin sulfates. The most widely promoted and used supplements for osteoarthritis, glucosamine and chondroitin sulfates are components of natural cartilage. There is evidence the pair of supplements are effective pain relievers for some, but some studies show mixed or inconsistent results.

Cannabidiol, or CBD, is an active compound found in the cannabis plant. CBD is not intoxicating but may cause some drowsiness. Animal studies have suggested that CBD has pain-relieving and anti-inflammatory properties.

These studies have not been validated in quality studies in humans, although some people report noticeable pain improvement with CBD and the Arthritis Foundation is urging the FDA to expedite the study and regulation of these products.

If you decide to try CBD the Arthritis Foundation advises first speaking with your doctor, purchase from a reputable company, begin with a low dose and increase in small increments weekly if needed. Medical marijuana. If you would like to try medical marijuana, speak with your doctor about a medicinal cannabis card that would allow you to buy and possess the drug.

However, keep in mind that the long-term effects of the drug are unknown, it is still illegal in 13 states and even if you live in a state where medical marijuana is legal, carrying it across state lines is a crime. Physical Activity. Physical activity also can increase your strength, stamina, flexibility and range of motion — all of which will help with everyday life.

And if you are overweight, staying active can be an important part of a weight-loss plan. To avoid causing further pain, choose exercises that are gentle on joints such as walking, stationary cycling, swimming, water aerobics low-impact aerobics or yoga.

They can help you adapt the way you move and move your joints — or the environment you live in — so you can safely complete daily tasks like getting in and out of bed, climbing stairs and more. Good Posture. Poor posture can put excessive stress on the joints of the spine, leading to neck and back pain, as well as pain in the extremities.

Proper posture, if practiced consistently, can relieve those stresses and associated pain. A PT or OT can teach you how to use good posture while standing, sitting or moving and even comfortable positioning for relieving joint pain at night.

A therapist can also help you with specific exercises designed to strengthen specific muscles that help you maintain good posture. When using a particular joint be sure to take periodic rest breaks.

Find the right balance between activity, rest and down time — that fits your needs — is key to optimizing your joint health and well-being.

Devices such as braces, splints and shoe inserts may be effective in relieving joint pain by shifting weight away from the damaged area of the joint, easing stress on a joint or relieving swelling by compression. A physical or occupational therapist can ensure you have the right orthotic and use it properly.

Assistive Devices. Devices are available to help you perform almost any task that causes or exacerbates joint pain, from buttoning blouses to sliding on shoes, to opening jars to reaching items on high shelves.

An occupational therapist can help identify devices that would help you and teach you how to use them. Hot and Cold Therapy. Apply heat to aching joints for temporary pain relief. Try a heating pad, hot water bottle, warm compresses, or soak in a hot tub or shower.

For acutely inflamed and painful joints, try commercial ice packs or a bag of frozen peas or cut vegetables that mold to the shape of your joint and can be used and refrozen multiple times.

Soaking smaller joints, like hands, feet and elbows, in paraffin wax can also help soothe those painful joints. This ancient practice, which involves inserting fine needles at specific points on the body, has been shown to reduce pain in people with some forms of arthritis who have moderate to severe pain despite taking anti-inflammatory or pain medications.

However, it may take several weeks before you notice improvement. Radiofrequency ablation RFA. RFA is a procedure in which a doctor inserts a needle guided by X-ray into the painful area of an arthritic joint and then passes a current through the needles to ablate, or burn, the nerve ending to relieve pain.

RFA is reserved for people for whom less invasive treatments have failed to relieve pain. Mind-body therapies target interactions between the mind, body and behavior to distract the mind from painful stimuli. While many of these can be practiced on your own, if you need help getting started a psychotherapist can help.

This practice can help you shift your attention away from pain by entering a trance-like state in which you have heightened concentration and focus. In a hypnotic state, you give control to your subconscious mind. Your overworked conscious mind takes a break, allowing you to reach a state of deep relaxation.

Although you will likely need help from a professional to start, eventually you can learn and practice self-hypnosis to use whenever joint pain flares.

During biofeedback, electrical sensors attached to your body transmit information to a machine that shows you how your thoughts and actions can affect your autonomic nervous system, which controls the heart, lungs, stomach and intestines, as well as the release of stress hormones.

By learning how to control breathing and heart rate you can also control other physical reactions, such as pain.

Cognitive Behavioral Therapy CBT. During CBT a psychotherapist helps you identify problematic behaviors and negative thoughts and feelings that can exacerbate pain and then trains you in pain coping skills, which enable you to have an active role in managing and controlling pain.

CBT can increase your ability to control pain while acknowledging that there may be occasionally flares beyond your control. Relaxation techniques.

Relaxation techniques may relieve pain in a number of ways: by reducing stress, easing muscle tension, releasing endorphins and promoting restful sleep. You can experiment with relaxation techniques on your own or work with a psychotherapist who can teach you the techniques and get you started.

This practice can help you shift your attention away from pain by entering a trance-like state in which you have heightened concentration and focus. In a hypnotic state, you give control to your subconscious mind.

Your overworked conscious mind takes a break, allowing you to reach a state of deep relaxation. Although you will likely need help from a professional to start, eventually you can learn and practice self-hypnosis to use whenever joint pain flares.

During biofeedback, electrical sensors attached to your body transmit information to a machine that shows you how your thoughts and actions can affect your autonomic nervous system, which controls the heart, lungs, stomach and intestines, as well as the release of stress hormones.

By learning how to control breathing and heart rate you can also control other physical reactions, such as pain. Cognitive Behavioral Therapy CBT. During CBT a psychotherapist helps you identify problematic behaviors and negative thoughts and feelings that can exacerbate pain and then trains you in pain coping skills, which enable you to have an active role in managing and controlling pain.

CBT can increase your ability to control pain while acknowledging that there may be occasionally flares beyond your control. Relaxation techniques. Relaxation techniques may relieve pain in a number of ways: by reducing stress, easing muscle tension, releasing endorphins and promoting restful sleep.

You can experiment with relaxation techniques on your own or work with a psychotherapist who can teach you the techniques and get you started. Three techniques often used to relive pain are:.

Similar to the Lamaze breathing women practice during labor, deep breathing exercises relax your body and allows you to focus on your breathing instead of your pain. To practice deep breathing, lie on your back in a comfortable positon.

Place on one hand on your chest, the other on your belly. Breathe in slowly and deeply through your nose until you feel your belly feel with air and rise with your hand your hand on your chest should not rise much. Breathe out through your nose. Repeat several times.

This technique involves tensing and relaxing the major muscle groups, usually in a particular order. To use this technique, lie in comfortable position. Repeat with your next muscle group, working all the way up to your facial muscles.

Flooding your brain with positive sensations takes the focus off unpleasant ones — in this case, joint pain. Learn more about the best arthritis treatment for you. By giving us 10 minutes, you become part of a force that will change the lives of the almost 60 million people with arthritis.

Your voice matters. Finding the Best Joint Pain Relief for You: 24 Treatment Options Here's your guide to finding the best joint pain relief. By Mary Anne Dunkin Although the term arthritis technically means joint inflammation, most people with arthritis will tell you the most bothersome and debilitating symptom is pain.

Here are 24 pain relief treatments to consider. Oral, Injected and Topical Medications 1. Joint injections are used for acutely painful, inflamed joints. Diet and Natural Remedies 5. Nutritional Supplements A wide range of nutritional supplements have been purported to relieve joint pain and inflammation.

Exercise, Physical Therapies and Devices Mind-Body Therapies Mind-body therapies target interactions between the mind, body and behavior to distract the mind from painful stimuli. Treatment Plan View All Articles. Treatment Plan Joint Injections for Arthritis Pain Arthritis Foundation Learn about cortisone, hyaluronic acid and other types of injections used to manage arthritis pain and symptoms.

Learn how to find the best one for you. Making Sense of Your Insurance Choose the right coverage, reduce costs and minimize claim denials with these helpful tips.

Live Yes! INSIGHTS By giving us 10 minutes, you become part of a force that will change the lives of the almost 60 million people with arthritis. Participate Now.

I Want to Donate. Once the RA goes into remission, your medical treatment will focus on keeping a tight rein on your condition so that you avoid flare-ups. Joint pain is often a result of the damage that occurs through normal wear and tear.

However, it can also be a sign of an infection or potentially debilitating RA. Early detection and diagnosis can allow for effective treatment of the underlying cause of your discomfort. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Treatments for arthritis include over-the-counter and prescription medications, but natural and lifestyle remedies also play a key role. Find out more…. Chronic knee pain is long-term pain in one or both knees. The cause of your knee pain can determine the exact signs and symptoms you may experience.

Leg pain in children can be cause by a variety of factors. Take the quiz to help determine next steps. Bone smashing is a TikTok beauty trend that encourages people to hit themselves with objects in the face in hopes of improving their looks after it…. Depending on the severity of an elbow fracture, nonsurgical and surgical treatment options exist to help repair the broken bone.

Learn about tendonitis of the wrist. Are you experiencing stiffness, strain, and pain in your wrist? It could be caused by tendonitis. This article…. Healthgrades has announced the winners of its Outpatient Joint Replacement Excellence Awards, naming the top spots in the US for outpatient knee….

Joint strength-training is an important way to prevent injury and maintain mobility. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. What to Know About Joint Pain. Medically reviewed by William Morrison, M.

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