Exercise and Diet Tips to Relieve Aching Joints
July 28, 2020

help relieve aching joints

Does your back hurt? What about your knees? Maybe you even feel throbbing sensations in your toes and fingers. Joint pain can occur anywhere in your body, and it could be acute or chronic. Exercise may help reduce the severity of the pain, as well as how often it occurs, but if you implement additional dietary strategies, you might be able to achieve even better results when you need to relieve aching joints. Check out our tips below to get started.

Try to Figure Out the Reason for Your Pain 

If you want to relieve aching joints, it is important to figure out what is causing the pain. There is a difference between pain that’s caused by a condition like arthritis, and pain that’s caused by an injury.

  • For pain that is acute and caused by an injury, it’s best to treat it with a combo of physical therapy and exercise, while also following a healthy diet.
  • For long-term pain that is caused by degenerative cartilage, arthritis, etc., you need a long-term solution to manage the pain because it won’t be cured by simply rehabbing the joint.

Relieve Aching Joints with Long-Term Nutrition and Exercise Strategies

Here are some of the top ways to relieve aching joints by using your exercise routine and your diet:


To relieve aching joints, it is a great idea to create a safe, effective, and sustainable workout routine that focuses on building the strength of the muscles that surround the joints. This can help you reduce excessive pressure on an injured joint, and reduce the amount of cartilage that could be lost.

Consider getting help from a certified personal trainer, as they can help you create the right plan that includes strength training exercises and cardio, as well as exercises that will help with maintaining flexibility.

Wait, why do you need to do cardio too? Well, a good cardio routine can help strengthen the bones, muscles, and joints because these are weight-bearing exercises. This can actually help prevent osteopenia and osteoporosis. Plus, cardio can also help you shed any excess pounds that are straining the joints (for every extra pound of weight, there’s an additional 4 pounds of pressure on the joints). And, according to Harvard Health Publishing, your weight is something to consider when it comes to reducing joint pain.

Even if an exercise is a bit painful at first, if you keep at it and gradually boost the intensity and the duration of the workout, it might become easier, and it might benefit the joint for the long run. But, again, it’s best to work with a professional who can guide you. That way, you can rest assured you’re performing the right exercises to avoid further damage and injury.


To relieve aching joints, also look at what you’re eating on a daily basis. And, again, consider the cause of the pain. If it’s because of an acute injury, a diet that is high in lean protein and low in added sugar might help you reduce inflammation and speed up healing.

Once again, shedding excess weight is important when you want to relieve aching joints, so be sure to cut back on the number of calories that you’re eating if you need to lose weight. You can also consider taking diet pills that work on supporting your efforts to slim down.

What if the pain in your joints is caused by a chronic condition? In that case, it’s wise to maintain a healthy body weight, to keep your BMI between 18.5 and 24.9, and to eat foods that can help reduce inflammation.

Foods that are low in fiber, high in sugar, and low in protein tend to be those that can cause inflammation in the body, so avoid those as much as you can. Examples include:

  • Syrup
  • Sugar
  • Jam
  • Crackers
  • White bread
  • Tortillas
  • White rice
  • Pasta
  • Sports drinks
  • Energy drinks
  • Desserts
  • Snack foods
  • Gourmet coffee beverages

All of these types of food are converted to sugar quickly when you eat them, and that can result in a high insulin response that then results in inflammation.

On the other hand, foods that are high in healthy fats, such as omega-3 fatty acids, are a great choice when it comes to taking steps to reduce inflammation throughout your body.


If you want to enhance your diet with some supplements that can help relieve aching joints, you can consider the following options, but keep in mind that discussing supplements with your doctor before taking them is a good idea.

  • Chondroitin sulfate
  • Glucosamine
  • SAM-e
  • Capsaicin
  • Turmeric/curcumin

Work with Your Doctor! 

If you want to relieve aching joints, working with your doctor to figure out the cause is a great first step. From there, you can focus on coming up with a plan that includes diet, exercise, and supplementation to help reduce inflammation and pain.

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