The constant inflammation of joints brought about by arthritis can cause ache and discomfort in daily life. So, what are the best ways to soothe joint inflammation? Try our recommendations below to learn how to reduce joint inflammation at home.
7 Ways to Reduce Inflammation of Joints at Home
Step 1: Take an Epsom Salt Bath
A good home remedy for reducing joint inflammation is to soak the affected parts in an Epsom salt bath. Epsom salts are filled with magnesium and sulfate minerals, which are easily absorbed by the body through the skin. Once inside the body, the minerals work to soothe ache and discomfort caused by the inflammation of joints and tension built-up in the muscles.
To prepare an Epsom salt bath, pour two cups Epsom salt into a standard-sized tub filled with warm water. Try adding the salt while the bath water is still running to help it dissolve better. When the bath is ready, relax in the water for 12 to 15 minutes.
Step 2: Use Hot and Cold Compresses
Alternating between a hot and cold compress to the swelling area is a great way to arrest arthritis flare-ups. Take a warm therapy gel pack and gently lay it on the affected area. After 20 minutes with the warm compress, quickly switch it out with a slightly thawed ice pack. Keep the cold compress on the swelling joint for another 20 minutes. Alternate between using the hot and cold compress until the pain subsides.
Step 3: Apply Essential Oils on the Inflamed Joints
Another way to reduce the inflammation of joints is by applying essential oils directly to the painful spots. When applied on the swollen area, the menthol inherent in essential oils like eucalyptus and peppermint seeps into the skin and provides a cooling sensation that can reduce swelling and ease joint pain. Ginger and turmeric-based oils may not have menthol, but they are packed with anti-inflammatory properties, which can also help reduce swelling around the joints.
Other essential oils for reducing joint inflammation are:
- Primrose oil
Step 4: Exercise Those Joints
Believe it or not, too much physical inactivity can also make joint inflammation, and the ache that goes with it, worse. Regular exercise helps stretch out the muscle joints and relieve them of built-up tension.
Stretching also promotes good blood circulation throughout the body and further prevents swelling of the muscles around the joints. Doing low-impact aerobic exercises helps to strengthen the joints without putting them through too much stress. Examples of low-impact exercises include:
- Cycling on a stationary bicycle
Tip: While regular exercise helps to reduce inflammation of joints, it’s important to never overdo it. Warm up those joints by doing a set of 10 range-of-motion exercises before going into cardio and movement-heavy exercises. It’ll also help to ease into each exercise set instead of going all out in one go.
Step 5: Shed a Few Pounds
Carrying extra weight puts a tremendous amount of unnecessary strain on the joints. This added stress can cause the muscles around the joints to swell. Excess body fat can also make it hard for the blood and oxygen to circulate around the body.
Trimming down or shedding a few pounds lessens the load that the body needs to carry every day. This means less strain will be felt by the joint muscles. Maintaining a healthy weight and a normal body-mass index (BMI) can also help prevent joint inflammation from getting worse in the future.
Step 6: Eat Right
Eating the right foods is one of the easiest ways to manage long-term joint inflammation. Consuming foods rich in anti-inflammatory properties can delay and even lessen the swelling of joint muscles.
Look for foods rich in omega-3 fatty acids, like fish and nuts. Omega-3 fatty acids found in fish and mussel oil keep blood vessels wide and clot-free so blood can move through the body with ease and prevent the inflammation of joints in the long run.
Step 7: Get a Massage
Getting a massage from a certified massage therapist can also help reduce joint pain and stiffness. As with regular exercise, massages stretch the muscles around the joints and relieves them of built-up tension. When done correctly and regularly, massages can also improve the joint’s range of motion while keeping joint inflammation at bay.
Learn more about joint inflammation causes by watching the video by Healthy Life Hacks below:
These home remedies for reducing the inflammation of joints can help anyone get through arthritis flare-ups. Make sure to see a doctor right away if the pain becomes unbearable or if the joints become red and warm to the touch. We hope this guide has helped you learn new ways to manage and avoid inflammation of joints.
What are the other steps for reducing the inflammation of joints? Let us know in the comments section below!
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