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Joints, Bones, & Muscles

Joint pain relief and remedies that could really make a difference

05/02/20245 min read

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Looking for effective joint pain relief you can try at home? Discover 8 science-backed remedies that may help ease discomfort and support your joints – no matter the cause

Summary

1 Four reasons we get joint pain

There are many possible causes, although the NHS states that this is often down to arthritis or as a result of injury. Arthritis is a...

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2When to see your doctor/GP about joint pain

You should speak to your GP or doctor if your joint pain or continued joint pain lasts for longer than two weeks...

Jump to details below

3The most effective supplements for joints

While it would be easy if we could suggest the best thing for joint pain for you, the truth is that everyone has different...

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Common types of joint pain
Four reasons we get joint pain
Less common causes for joint pain
Eight joint pain relief remedies
When to see your doctor/GP about joint pain
What are the most effective supplements for joints?
The final say
Related products

Explore related topics

Joints, Bones, & Muscles

Whether it’s a long-term issue or a recent niggle, we’re here to walk you through eight simple at-home remedies that could help ease joint pain and support mobility.

From possible causes like inflammation and injury to practical tips like diet changes, movement and supplements, we’ll cover what might help you feel more comfortable day to day.

It's super important that you do not use this information to self-diagnose any joint pain you may be experiencing, and if you have any concerns then please contact your GP.

grid of different types of pain highlighted by a red glow

Common types of joint pain

From knees and shoulders to elbows and backs, joint pain can strike in more places than you might think – here’s a closer look at where and why it happens.

Four reasons we get joint pain

Joint pain can have a range of causes – here are some of the most common ones to be aware of.

1. Inflammation of the joint lining

Inflamed tissue lining of the joints and tendons is a condition called synovitis. This often occurs if you have recently injured a joint and it becomes painful again.

2. Gout or pseudogout

If you are experiencing pain that occurs in repeated attacks, it’s possible that it could be gout or pseudogout, which are both a type of arthritis.

Gout usually affects the joint of the big toe before other joints. Attacks usually begin with the skin getting hot and red.

Pseudogout is a similar condition to gout, but usually affects the knee joint first.²

If you think you have gout, it’s important that you get a correct diagnosis, so make sure you see your GP in the first instance.

3. Cartilage damage at the back of the kneecap

If you are experiencing knee pain that feels worse when you go up or down stairs, this could be a sign of a condition called chondromalacia patellae, which in simple terms is a damaged kneecap.³

There’s no proven cause around this, although it’s generally linked to overuse of the knee.

4. Bleeding into the joint space

If you have had a recent injury to the knee joint, such as a torn ligament or fractured knee, there is a chance that it may cause bleeding into the joint spaces, which is known as haemarthrosis.⁴

Symptoms of haemarthrosis are:

swelling of the knee
pain
warmth
bruising and stiffness

If you have a very swollen knee following injury, it’s advised that you go to A&E immediately.

Less common causes for joint pain

Sudden joint pain is commonly caused by:¹

a fracture to the arm or wrist
broken leg, ankle or hip
reactive arthritis
psoriatic arthritis
rheumatoid arthritis

Eight joint pain relief remedies

So, what can you do to help? Discover our top eight joint pain relief remedies below...

mother and daughter at home doing a yoga pose while smiling at each other

1. Keep active

If your joint pain is causing you pain and stiffness, you may think that exercise will worsen symptoms.³

2. Losing weight

handful of white pills and glass of water

3. Pain relief medication

If you experience regular joint pain, your GP may suggest painkillers as a way to manage your pain. Here’s what the NHS says about using painkillers for managing joint discomfort from osteoarthritis:⁵

4. Hot and cold therapy

You could also look into using a hot or cold press for joint and muscle pain relief.

man laying down on front having a massage rubbing the shoulder

5. Try a massage

While it may not be a medically advised method, massage may help manage your joint pain and any discomfort you are experiencing.⁹

It is thought that massage is unlikely to pose any real danger to your injury, but at worst it will provide the benefit of reducing stress and improving your wellbeing.

6. Get enough vitamin C

Ever thought about the importance of vitamins for joint health? Well, vitamin C helps produce collagen, one of the main elements of your joints. It also helps to reduce the number of free radicals in your body, which can be harmful to your joints.^10,11

One well-known study into vitamin C and its links with arthritis found that people whose diets included high amounts of vitamin C had a much lower risk of arthritis progressing further.¹²

lady holding a handful of omega 3 supplements over a table of salad, nuts, green juice and a bottle of supplements

7. Add more omega-3 to your diet

8. Up your calcium intake

If you don’t get enough calcium in your diet, you may be more likely to have problems with joint pain – particularly if you’re older.

Adults aged between 19 and 64 should get 700 milligrams of calcium a day, but the British Dietetic Association says that there is some limited evidence which suggests that older people may benefit from a slightly higher intake.¹³

Dairy is the most famous source of calcium, but it’s also found in some veggies, such as:¹³

cauliflower
cabbage
Brussels sprouts
kale
broccoli

When to see your doctor/GP about joint pain

You should speak to your GP or doctor if your joint pain or continued joint pain lasts for longer than two weeks.¹⁴

What are the most effective supplements for joints?

While it would be easy if we could suggest the best thing for joint pain for you, the truth is that everyone has different needs. Which is why you should always speak to your doctor ahead of taking a supplement to find out which is best for you.

The final say

It’s clear that this kind of discomfort is common among us humans, which is why we should try and take extra notice of our joint care. Whether that’s by changing up your diet or incorporating a bit more movement into your daily routine, thankfully there are many ways we can look after our joint health.

While you're here, why not explore our top supps and products for joints, bones and muscles?

Sources

NHS. Joint pain [Internet]. NHS; 2023 [cited 2025 Jun 17]. Available from: https://www.nhs.uk/conditions/joint-pain/
Arthritis Foundation. Gout or Pseudogout [Internet]. Arthritis Foundation; [cited 2025 Jun 17]. Available from: https://www.arthritis.org/diseases/more-about/gout-or-pseudogout
Arthritis Foundation. Chondromalacia Patella [Internet]. Arthritis Foundation; [cited 2025 Jun 17]. Available from: https://www.arthritis.org/diseases/chondromalacia-patella
Alviar MJ, Hale T, Dungca M. Joint Pain. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 [cited 2025 Jun 17]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK525999/
NHS. Osteoarthritis - Treatment [Internet]. NHS; 2023 [cited 2025 Jun 17]. Available from: https://www.nhs.uk/conditions/osteoarthritis/treatment/
Arthritis Foundation. Weight Loss Benefits for Arthritis [Internet]. Arthritis Foundation; [cited 2025 Jun 17]. Available from: https://www.arthritis.org/health-wellness/healthy-living/nutrition/weight-loss/weight-loss-benefits-for-arthritis
Arthritis Foundation. Heat Therapy Helps Relax Stiff Joints [Internet]. Arthritis Foundation; [cited 2025 Jun 17]. Available from: https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/heat-therapy-helps-relax-stiff-joints
RheumInfo. Cold Therapy for Arthritis [Internet]. RheumInfo; [cited 2025 Jun 17]. Available from: https://rheuminfo.com/living-with-arthritis/cold-therapy-for-arthritis/
Arthritis Foundation. Benefits of Massage [Internet]. Arthritis Foundation; [cited 2025 Jun 17]. Available from: https://www.arthritis.org/health-wellness/treatment/complementary-therapies/natural-therapies/benefits-of-massage
Lubkowska A, Szygula Z, Chlubek D, Banfi G. The effect of different water immersion temperatures on post-exercise recovery from high-intensity exercise. In: Active Ingredients from Aromatic and Medicinal Plants [Internet]. IntechOpen; 2017 [cited 2025 Jun 17]. Available from: https://www.intechopen.com/chapters/56013
Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007 Jul;129(1-2):210–23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3143971/
Kremer JM, Lawrence DA, Jubiz W, DiGiacomo R, Rynes RI, Bartholomew LE, et al. Dietary fish oil and olive oil supplementation in patients with rheumatoid arthritis. Ann Rheum Dis. 2004 Jul;63(7):843–4. Available from: https://ard.bmj.com/content/63/7/843
Arthritis Foundation. Omega-3 Fatty Acids and Arthritis [Internet]. Arthritis Foundation; [cited 2025 Jun 17]. Available from: http://blog.arthritis.org/living-with-arthritis/omega-3-fatty-acids-arthritis/
British Dietetic Association. Calcium [Internet]. BDA; [cited 2025 Jun 17]. Available from: https://www.bda.uk.com/resource/calcium.html