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Joint pain can stop you in your tracks, but understanding its causes can help you find the right treatment. Discover why achy joints happen and how to help
Summary
1What is joint pain?
You can have pain in any joint in your body, but the most commonly affected areas are the knees, shoulders, hips, ankles, toes and more.
2What might cause joint pain?
Often it’s linked to injury, overuse or general wear and tear over time. However, it can sometimes be associated with underlying health conditions.
3Ways to help relieve and manage joint pain
Thankfully, there are simple things you can do at home to help maintain joint health, ease your joint pain and feel much better day-to-day.
Joint pain can put a real dampener on things. The pain you might feel can be niggling, irritating or persistent, and it can have a big impact on your everyday life. But don’t worry – in this article, you’ll find helpful advice and information to help you understand what might be causing your joint pain, when to speak to a doctor and how to ease achy joints at home.
What is joint pain?
A joint is where two or more bones meet each other in your body. For example, your thigh bone meets your pelvis at the hip joint. Joint pain refers to discomfort in one or more of these areas. You can have pain in any joint in your body, but the most commonly affected areas are the knees, shoulders, hips, ankles, toes, wrists, fingers, elbows and neck.1
What are the symptoms of joint pain?
It goes without saying that pain is the main symptom. But you can experience joint pain in different ways:
- the pain might be constant, or it might come and go
- the pain may be achy, sharp, throbbing or ‘grating’2,3
- it could be mild, moderate or severe (if it’s severe, see your doctor)
- you may have other symptoms like swelling, tenderness or stiffness in your joints1,2,4
What might cause joint pain?
Joint pain can affect anyone, although it becomes more common with age. Many symptoms can overlap between conditions, so it’s important to speak to a healthcare professional for an accurate diagnosis, especially if your pain is persistent, severe or worsening.
Common causes of joint pain
Joint pain can have many different causes. Often it’s linked to injury, overuse or general wear and tear over time. However, it can sometimes be associated with underlying health conditions. Here are some potential causes of joint pain, along with signs to look out for:
- osteoarthritis: the most common cause of joint pain, particularly in adults over 45.5,6 Over time, wear and tear can affect the cartilage that cushions your joints, leading to pain, stiffness and reduced movement6
- injuries and overuse: sprains, strains or repeated movements can put stress on joints and lead to temporary pain or discomfort
- bursitis: inflammation of the fluid-filled sacs that cushion your joints, often affecting the hip, knee, elbow or shoulder. This can cause pain, especially when moving or applying pressure7
- gout: a type of arthritis caused by a build-up of uric acid crystals in the joint, often affecting the big toe and causing sudden pain and swelling8
Less common or underlying conditions
- rheumatoid arthritis: an autoimmune condition where the immune system attacks the joints, causing pain, swelling and stiffness (often worse in the morning)9
- psoriatic arthritis: linked to the skin condition psoriasis, this can cause joint pain, stiffness and inflammation10
- lupus: an autoimmune condition that can cause inflammation throughout the body, including the joints, as well as symptoms like fatigue and skin rashes11
- inflammatory bowel disease (IBD): in people with conditions like Crohn’s disease or ulcerative colitis, joint inflammation can occur as a complication12
- fibromyalgia: a long-term condition that causes widespread pain, which can include the joints, alongside fatigue and muscle stiffness13
- thyroid conditions: an underactive thyroid (hypothyroidism) can sometimes be linked to joint pain and stiffness14
- joint hypermobility syndromes: a group of conditions where joints are more flexible than usual.15,16 Some people have no symptoms, while others may experience joint pain, fatigue or frequent sprains
Rare but serious causes
- septic arthritis: a joint infection that can cause severe pain, swelling, warmth and fever. This is a medical emergency – seek urgent medical attention if you think you may have symptoms17
What makes you more likely to have joint pain?
Again, anyone can experience joint pain. But there are certain factors that increase your risk, including:5,10,18,19
- age: joint pain is more common in older adults, with natural ‘wear and tear’ and as bones naturally become weaker
- sex: women are more likely to develop osteoarthritis and it may also be more severe.5 During and after menopause, it’s possible to lose up to 20% of your bone mass, which may increase your likelihood of joint and bone pain20
- genetics: a family history of joint conditions may increase your risk
- injuries: previous joint injuries or repeated use or overuse of a muscle
- mental health conditions: like depression, anxiety, stress and low mood are common effects of joint pain, especially if your pain stops you from doing your usual activities. However, it can also work the other way around – chronic stress may worsen existing pain21
- having obesity or being overweight: this can put extra pressure and strain on your joints
- having a sedentary lifestyle: not moving often or spending most of your day sitting down can have an impact
- being extremely active: especially when you overuse certain areas of the body, do very repetitive exercise, frequently push yourself too hard or don’t follow joint care practices like warming up and stretching. However, staying generally active is important for keeping joints strong and flexible1
Ways to help relieve and manage joint pain
Thankfully, there are simple things you can do at home to help maintain joint health, ease your joint pain and feel much better day-to-day.
- Regular, gentle exercise
Low-impact exercise like walking or swimming and gentle stretching exercises can help. Regular exercise can also help you maintain a healthy weight, reducing the pressure put on certain joints1,4,22 - Hot and cold packs
Applying heat (like a hot water bottle or heat pack) or something cold (like an ice pack) to your affected joint for a few minutes can help bring down swelling and reduce pain1,4 - Health supplements
Did you know that your body can’t absorb as much calcium once you reach menopause? This is due to lower oestrogen levels. Postmenopausal women need increased daily calcium to combat accelerated bone loss.23 But it’s not all about calcium – vitamin D is essential for enhancing calcium absorption too. So, it’s important to be mindful of your calcium and vitamin D intake during menopause, whether that’s through additions to your diet or considering supplements. Some studies also suggest that omega-3 fatty acids might help reduce joint pain, swelling and stiffness. However, research is limited in this area and further studies are needed24,25 - Over-the-counter medications
Painkillers and anti-inflammatories like paracetamol and ibuprofen can help ease joint pain symptoms.1 However, you should always follow the dosage instructions on the packaging as it might not be safe to take painkillers regularly over long periods. It’s also important to speak to your doctor if your joint pain persists
When to see your doctor about joint pain
You should speak to a doctor if your joint pain:1
- stops you from performing your normal activities
- affects your sleep
- feels severe or is getting worse
- hasn’t improved with self-care after two weeks
- is associated with a fever
- you have an underlying condition (like the ones listed above) and joint pain
They’ll be able to identify the source of your joint pain and find the right help for you.
Joint pain FAQs
Gentle, regular activity and a balanced diet are the best ways to take care of your joints at any age. A varied diet helps you get bones and joint-friendly nutrients like calcium, magnesium, zinc and vitamins C and D.26-30 Getting adequate protein also supports bone health, helping to maintain strong muscles and joints.31,32
Yes. Gentle, regular walking can help keep your joints moving and support overall joint health. It can also help strengthen the muscles around your joints and reduce stiffness. If you’ve had a recent injury, it’s best to take things slowly and build up gradually. Always listen to your body and speak to a doctor if pain persists or becomes severe.
It’s normal for children to get occasional ‘growing pains’, usually in the legs, and these often go away on their own.34 However, this type of pain shouldn’t typically be in a joint. See a GP if your child has joint pain and seek immediate medical attention if they also have a fever, or if the joint is swollen or difficult to move. You should also see a doctor if your child has persistent pain or stiff joints, seems unusually tired or finds their usual movement difficult.33
The final say
Whatever the cause of your joint pain, we hope our self-care tips and guidance help provide a sense of relief – in more ways than one. The important thing is to listen to your body and treat it with the care and attention it deserves and know when to go to your doctor.
Don’t forget you can talk to one of our Wellness Champions online or in-store for free, qualified and confidential advice. And while you’re here, why not read more on our favourite products for joints, bones and muscles or how 87-year-old Grime Gran supports her body?
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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