How I relieved my joint pain

There was a period of time where I had terrible joint pain, especially in my knees. Having clicking when I would walk and for a period of time my knees would even give out on me. After a workout related knee injury and having a bakers cyst removed in my late 40’s I knew my knees had to last me as well as wanting to stay very active for many years to come, I knew I had to make some changes. My biggest pitfall was sugar. Justins peanut butter cups were my daily go to for quite a while also causing patches of skin rashes, but that’s another post.

I quit drinking several years prior and knew I had to avoid gluten and sugar to reduce if not eliminate the inflammation within my body. I’ve done yoga, cycling or walking in nature and working out regularly so really wanted to make sure my body was getting the care needed to function optimally, especially as I was aging. I also use ginger and turmeric daily. Here are some of the best holistic (natural and lifestyle-based) approaches to easing joint pain, focusing on inflammation reduction, tissue support, and functional mobility:

1. Anti-Inflammatory Diet

Reducing systemic inflammation helps ease joint pain.

• Include:

  Fatty fish (salmon, mackerel) for omega-3s

  Leafy greens, berries, turmeric, ginger

  Nuts (especially walnuts), olive oil

  Bone broth (rich in collagen and gelatin)

  Avoid:
  Processed foods, sugar, refined carbs

  Excess red meat or processed meats

  Alcohol in excess

2. Movement & Gentle Exercise

Maintains joint mobility and reduces stiffness.

Low-impact options:
Yoga or Tai Chi (improves flexibility and joint lubrication)

Swimming or water aerobics (eases pressure on joints)

Walking or biking (boosts circulation and mobility)

3. Collagen & Joint Support Supplements

• Collagen peptides (Type I & III): Support connective tissue

• Turmeric/Curcumin & Ginger: Potent anti-inflammatory (I make golden milk 4 days a week for a power duo to decrease inflammation)

• Boswellia serrata: Herbal remedy that reduces pain and swelling

• Glucosamine & Chondroitin: May help cushion joints

• MSM (Methylsulfonylmethane): Reduces pain and inflammation

• Omega-3 fatty acids: From fish oil or algae oil

4. Heat & Cold Therapy

Cold packs: Reduce inflammation and swelling

Warm compresses/heating pads: Relieve stiffness and increase circulation

5. Massage & Bodywork

Therapeutic massage improves circulation and loosens tight muscles around joints

Acupuncture may help reduce pain perception and inflammation

6. Weight Management

Excess weight adds pressure on weight-bearing joints (knees, hips, lower back). Even modest weight loss can significantly ease joint pain.

7. Sleep & Stress Management

Chronic stress and poor sleep raise inflammatory markers.

Try:
Meditation or deep breathing

Magnesium supplementation for sleep and muscle relaxation

Ashwagandha or other adaptogens for stress balance

The bottom line for me is taking daily action to keep my body strong, supple and resilient through lifestyle. Making small changes adds up. We only get one body, why not take care of what we do have while we can? 💚