Joint pain, especially in your shoulders, knees and hips can drastically slow down your daily life. For severe pain lasting more than two weeks, you should always seek professional help. Did you know that you can take some steps at home to prevent joint pain?

Whether you get joint pain often due to injury, aging or arthritis, you can help treat or prevent joint pain with some simple at-home treatments.

Simple methods for preventing joint pain at home

One of the keys to preventing joint pain is reducing the impact on your joints from exercises and activity. The following list outlines ways to help reduce joint pain and increase your quality of life:

  • Take a warm bath. Soaking in hot water helps relieve sore muscles and relax achy joints. Try adding Epsom salts to your soak for a boost.
  • Develop proper posture. Whether sitting or standing, your posture impacts many areas of your body, including your joints. Keep your spine straight, shoulders squared and don’t slouch your head forward. An aligned spine helps relieve tension in your shoulders, hips and knees. Also, wearing supportive footwear helps promote proper posture. If your ankles and feet cannot support your body correctly, your knees and hips have to make up for it, which can lead to pain in these areas.
  • Diet and exercises. Eating healthy and staying fit can help prevent joint pain because of the increased blood flow from a healthier heart rate. A healthy heart rate allows nutrient-rich blood to be delivered to the joints.
  • Massage sore joints. Applying gentle pressure to sore areas is a helpful way to prevent pain from developing or growing worse. For hard to reach areas, have a partner help you out.
  • Rest well. For some people, it’s important to prove to others how tough they are, but this kind of mentality can take its toll on your joints. When you have been working hard or feel your joints growing sore from activity, you need to rest.
    Resting and allowing your joints to recover could help you prevent joint pain from developing in the long run.
  • Quit smoking. Smoking raises your heart rate and blood pressure, which reduces the amount of oxygen and nutrients that can be effectively delivered to your joints. If you are a smoker, quitting can directly improve your joint health.

Getting professional help for your joint pain

Even if you try to prevent it, joint pain can still occur due to genetics, arthritis, obesity or traumatic injury, among other reasons. If you would like help treating joint pain, especially pain in your knees, hips and shoulders, you should visit a licensed physical therapist.

At Arrow Physical Therapy, we are ready to help you begin your journey toward relief from your joint pain. Our offices are in Edison, Woodbridge and Union, New Jersey, and we also offer at-home treatment if you are unable to come into the office. Contact Arrow Physical Therapy today to schedule your appointment.


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