Unfortunately, it’s common for older adults to feel pain in the back, knees, legs and ankles. This is especially true for people who spend most of their day sitting or live an inactive lifestyle.
In one national survey, about one-third of adults reported having joint pain within the past 30 days. (source) Many different conditions can lead to painful joints, including osteoarthritis, rheumatoid arthritis, bursitis, gout, strains, sprains, and other injuries (1).
Most instances of back pain will heal with time: approximately 50% of patients will feel relief from low back pain within two weeks, and approximately 90% within three months, regardless of the treatment (2). However, people who experience back pain chronically may find it difficult to lead their everyday lives, finding it hard to sit, lie down and even stand.
When it comes to leg pain, it often results from wear and tear, overuse, or injuries in joints or bones or in muscles, ligaments, tendons or other soft tissues.
Some types of leg pain can be traced to problems in your lower spine. And poor circulation can also lead to leg pain (3).
Pain Relief Smoothie
- One orange
- Two cups of pineapple
- Two celery stalks
- Two pears
- One lemon
- One inch of fresh ginger root
- Two inches of raw turmeric root
- a dash of black pepper
- 1/2 teaspoon of coconut oil
- Peel the lemon and orange as well as the ginger and turmeric.
- Chop and core the pineapple and pears.
- Place all the ingredients in a blender and blend at high speed.
- Serve and enjoy immediately or keep in a closed jar for up to 3-5 days.
Using a blender ensures that dietary fiber stay within the juice. If you were to use a juicing machine, the fiber would be filtered out as waste.
A few studies have found that people who eat diets high in fiber have lower C-reactive protein (CRP) levels in their blood. CRP is a marker of inflammation that’s been linked to diseases like rheumatoid arthritis (RA), heart disease and diabetes (4).
See also: anti inflammatory foods
What Each Ingredient Does
Bromelain, an active compound found in pineapple is effective in relieving joint pain (5) and reducing inflammation associated with arthritis (6).
There is some evidence that enzymes like bromelain have pain-relieving and anti-inflammatory effects comparable to Nonsteroidal anti-inflammatory drugs (7).
Muscle cramps are also a common cause of leg pain. These often occur by overuse of muscles or low potassium or calcium levels (8).
Research shows that getting the right amount of vitamin C aids in preventing inflammatory arthritis and maintaining healthy joints with osteoarthritis (OA) (9).
Celery is high in vitamin K (10). Insufficient levels of the vitamin can result in abnormal cartilage and bone mineralization. In fact, low plasma levels of vitamin K increases prevalence of OA manifestations in the hand and knee (11).
The vitamin C found in pear reduces the risk of inflammatory arthritis, such as rheumatoid arthritis (RA).
Lemon also contains vitamin C as well as vitamin E, which are powerful and essential antioxidants (12).
They protect cells from free-radical damage and helps to build and maintain collagen and connective tissue (13).
Ginger’s most active compound, known as gingerol, has the ability to fight prostaglandins, lipid compounds that trigger pain (14).
The Journal of Alternative Complementary Medicine published a study in 2009 that showed the active ingredient in turmeric relieved pain and improved function in knee osteoarthritis equally to ibuprofen (15).
Additionally, in a 2006 study, a curcuminoid-containing turmeric extract was found to profoundly inhibit joint inflammation and periarticular joint destruction (16).
If you’re still feeling pain and tightness after trying this juice, take the time to breathe deeply and relax.
If you suffer from osteoarthritis, additional stress can add to the pain you feel in other joints (18). You can also relieve joint pain through targeted exercises.