Is Joint Pain Slowing You Down? Let’s Change That.
Let’s Talk Arthritis and Joint Pain
A little stiffness in the morning. A sore knee after a walk. Many women notice joint pain over time but often brush it off, thinking it’s just part of getting older and that nothing can help.
While aging does change your joints, pain and stiffness that make daily life hard don’t have to be something you just deal with.
Arthritis is common after 65, especially for women. It can affect your hands, knees, hips, and more, making daily tasks harder and less fun.
Joint Pain Is More Common (and More Manageable) Than You Might Think
For women over 65, joint pain isn’tjust common, it’s complex. It can come from different causes, be linked to hormones, and affect both your body and your mood. But the right care and small daily changes can help a lot.
• Osteoarthritis affects women twice as often as men after age 60. Hormone changes after menopause may raise the risk.
• Joint pain isn’t always caused by arthritis. Other conditions like osteoporosis, bursitis, and tendonitis can cause similar pain and stiffness.
• Living with arthritis can also affect your mental health. Women with arthritis are more likely to feel depressed or anxious, so emotional support is just as important as physical care.
• Moving your body helps. Low-impact activities like walking, stretching, or water aerobics can reduce pain and help your joints move better.
• Joint pain is common, but it doesn’t have to control your life. With the right care, many women stay active, feel better, and feel more like themselves.
Below, you’ll find helpful tips and tools to better understand and manage joint pain, so you can keep doing the things you love.
What’s Causing Your Joint Pain? It’s Not Always Arthritis
Joint pain is common, but it doesn’t always mean you have arthritis. There are different conditions that can cause pain, stiffness, or swelling. Knowing the difference can help you get the right care.
Here are some common causes:
Osteoarthritis
The most common kind of arthritis in older adults. It happens when the smooth cartilage in your joints wears down. It often affects knees, hips, hands, and the spine.
Rheumatoid Arthritis
A type of arthritis where your immune system attacks the joints, causing pain and swelling. It often starts in small joints, like fingers and wrists.
Osteoporosis
A condition where bones get thin and weak. It doesn’t cause joint pain directly, but weak bones can break more easily or cause posture changes that lead to joint pain.
Bursitis
Swelling in the small sacs (bursae) that cushion your joints. It can cause sharp pain, especially in the hips, elbows, or shoulders.
Tendinitis
Swelling in the tendons, which connect muscles to bones. It’s often from overuse or injury and can affect the knees, shoulders, or elbows.
Old injuries
Pain can show up years after an injury, especially if it didn’t heal well. Old sprains, breaks, or joint damage can cause long-term pain.
If you’re not sure what’s causing your joint pain, don’t guess—talk to your provider. A simple test or check-up can help you find answers and feel better.
Preventing Joint Pain: Small Habits That Protect Your Joints Over Time
You don’t have to wait for joint pain to start taking care of your joints. These everyday habits can help keep you moving comfortably:
01
Keep moving.
Gentle, regular movement keeps joints flexible. Try walking, swimming, tai chi, or stretching. Even 10–15 minutes a day helps.
02
Build your strength.
Strong muscles help protect your joints. Light strength exercises with bands or small weights can help your knees, hips, and shoulders.
03
Be gentle with your joints.
Don’t overdo it. When lifting something, use both hands. When getting up, use your legs, not your arms.
04
Maintain a healthy weight.
Extra weight puts more pressure on your knees, hips, and back. Just one extra pound of body weight adds four pounds of pressure on your knees.
05
Eat foods that help your joints.
Omega-3s, leafy greens, and berries can lower swelling in your body.
06
Wear the right shoes.
Shoes with good support and cushion can help protect your knees and hips.
Managing Joint Pain: What You Can Do to Feel Better Now
If joint pain is already part of your life, here are ways to feel better:
Keep moving, even if it’s a little uncomfortable.
Rest might seem like the answer, but too much sitting can make pain worse. Gentle movement helps you feel less stiff. Pay attention to how your body feels. If you hurt more after, do a little less next time.
Use heat or cold.
A warm bath, heating pad, or ice pack can help reduce pain or swelling. Try heat before activity and cold afterward.
Ask about medications.
Some medications can help with pain. Always check with your provider first, especially if you take other medicine.
Try physical therapy.
A physical therapist can show you safe exercises to build strength and balance and reduce pain.
Make your home joint-friendly.
Tools like jar openers, grabbers, or shower chairs can make daily tasks easier.
Stay social.
Pain can affect your mood. Try joining a walking group to stay active and connect with others.
Eat to Soothe Your Joints
Swelling in the body (inflammation) plays a big role in joint pain. What you eat can help reduce it. A diet full of anti-inflammatory foods can support your joints, ease pain, and boost energy and mood.
Here are easy ways to add more of those foods to your meals and snacks:
• Keep canned salmon or tuna on hand. Mix with a little mayo and mustard for tuna salad. Eat it with whole grain crackers or in a lettuce wrap.
• Use olive oil instead of butter for roasting veggies, cooking eggs, or sautéing meat.
• Add greens to soups and eggs. Toss in spinach, kale, or frozen broccoli.
• Try Greek yogurt with toppings. Add berries, granola, and flaxseed.
• Swap one coffee for green tea. It’s full of antioxidants and easier on joints.
• Blend greens into smoothies. Don’t like kale or spinach? You won’t taste them in a fruit smoothie.
• Snack smart. Try walnuts, fruit, or a small piece of dark chocolate.
• Make a spice basket. Keep turmeric, ginger, garlic powder, and pepper near the stove so it’s easy to add them to meals.
Want to learn more? Check out this short podcast episode, Small Bites to Healthy Living, where a doctor explains how food affects joint pain.
Local Resources
Fitness classes:
Local YMCA Programs offering yoga and tai chi.
Community Wellness Center with strength-training classes tailored to seniors.
Final Thoughts
Joint pain doesn’t have to be something you just live with. From what you eat to how you move, small changes can help you feel better.
If joint pain is slowing you down or getting in the way of things you enjoy, let’s talk about it. Call 888‑290‑1209 to schedule a visit. We’re here to help you move with more comfort, strength, and confidence.