How to Reduce Joint Pain Naturally: Effective Strategies

That ache in your knee isn't just about your knee. Joint pain is rarely an isolated issue; it’s a signal from your body that something is out of balance. Your gut health, sleep quality, and emotional well-being are all deeply connected to the inflammation and discomfort you feel in your joints. By taking a holistic view, you can begin to address the problem at its source. This article will walk you through a whole-body approach to wellness, showing you how to reduce joint pain naturally by supporting your entire system. We’ll cover everything from anti-inflammatory foods to mind-body practices that help you build a stronger, more resilient body.

Key Takeaways

• Build a foundation of healthy habits: Your daily routine is a powerful tool for managing pain. Focus on maintaining a healthy weight, prioritizing restful sleep, and managing stress to reduce strain on your joints and support your body’s recovery.
• Use food and movement as medicine: Fight inflammation from the inside out by eating more anti-inflammatory foods like salmon and leafy greens. Combine this with gentle, consistent exercise to strengthen the muscles around your joints, which provides natural support and eases stiffness.
• Create your personalized relief toolkit: There is no one-size-fits-all solution, so experiment with different natural therapies. Try targeted options like CBD topicals, simple at-home care like heat and cold packs, and mind-body practices to find what brings you the most comfort.

Why Do My Joints Hurt?

Understanding why your joints ache is the first step toward finding relief. It’s not just about wear and tear; several factors contribute to the pain, stiffness, and swelling you might be feeling. From internal inflammation to the stress of a long day, the sources of your discomfort are often interconnected. Let's look at some of the most common reasons behind joint pain.

How Inflammation Affects Your Joints

If you have a condition like arthritis, your body is often in an inflammatory state. Think of it as a constant, low-level irritation happening inside your joints, causing swelling and pain. This internal inflammation is a major reason your joints might feel stiff, tender, or warm to the touch. What you eat can either fuel this fire or help calm it down, making diet a powerful tool in your pain management toolkit. By understanding how inflammation works, you can start making choices that support your body's ability to feel better and move more freely.

Identifying Your Type of Joint Pain

Joint pain is a deeply personal experience, and what works for one person might not work for another. There are many ways to treat joint pain, from medication and physical therapy to natural remedies and simple lifestyle adjustments. The key is finding the right combination for you. It can take some trial and error to figure out which strategies bring you the most relief. Don't get discouraged; think of it as building a personalized plan. By exploring different methods, you can discover a mix of treatments that effectively eases your symptoms and fits into your daily life.

The Surprising Link Between Stress and Pain

Have you ever noticed your joints ache more after a stressful week? That’s not a coincidence. Stress has a direct impact on your body and can make pain feel much worse. When you're stressed, your muscles tense up, and your body releases hormones that can increase inflammation. Beyond the physical reaction, pain has emotional and mental components. Feelings of anxiety or sadness can intensify your perception of pain. Learning how to manage stress and pain through practices like deep breathing or meditation can be a game-changer. Addressing your emotional well-being is just as important as caring for your physical body.

Fight Joint Pain with Your Diet

What you eat has a direct impact on how you feel, especially when it comes to joint pain. Think of food as fuel. The right kind can help calm inflammation, strengthen your bones, and support your joints, while the wrong kind can make things worse. Making thoughtful changes to your diet is one of the most powerful and proactive steps you can take in your wellness journey. It’s not about a complete overhaul overnight, but about making small, consistent choices that add up.

This isn’t about restriction or complicated rules. It’s about understanding the connection between your plate and your pain, giving you more control over your body. By focusing on whole, nutrient-dense foods, you’re not just eating—you’re actively building a foundation for better joint health. Combining a supportive diet with other natural strategies is a key part of a holistic approach to managing pain and reclaiming your comfort. Let’s look at some simple ways you can start using your diet to fight joint pain.

Add These Anti-Inflammatory Foods to Your Plate

Loading your plate with anti-inflammatory foods is a great first step. These foods are packed with antioxidants and omega-3 fatty acids, which are your body’s natural allies in the fight against inflammation. Try to incorporate more of these into your daily meals:

• Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s.
• Nuts and Seeds: Walnuts, almonds, and ground flaxseed offer a plant-based dose of healthy fats.
• Fruits and Vegetables: Berries, leafy greens like spinach, and broccoli are rich in antioxidants.
• Olive Oil: Extra virgin olive oil contains compounds that work similarly to anti-inflammatory drugs.

Making these foods a regular part of your diet can help reduce joint pain and improve your overall health.

Foods to Avoid for Better Joint Health

Just as some foods can help, others can unfortunately trigger or worsen inflammation. You don’t have to cut them out completely, but being mindful of your intake can make a big difference. The main culprits are typically processed foods high in unhealthy fats, sugar, and refined carbohydrates. Pay attention to how you feel after eating these:

• Added Sugars: Found in soda, candy, and many packaged snacks.
• Saturated Fats: Common in red meat, full-fat dairy, and fried foods.
• Refined Carbohydrates: White bread, pasta, and pastries can contribute to inflammation.

A diet high in these ingredients is often associated with increased inflammation, which can worsen joint pain for many people.

Key Nutrients Your Joints Need

Certain vitamins and minerals play a starring role in keeping your joints healthy. Making sure you get enough of them can support bone strength and cartilage health. For instance, vitamins D and K are crucial for your bones. You can get Vitamin D from sunlight and fortified foods, while leafy greens are a great source of Vitamin K.

Another powerful ingredient to consider is turmeric. This vibrant yellow spice contains curcumin, a chemical that has been shown to reduce joint pain and swelling. You can add it to curries, soups, or even a smoothie. While food is the best source, if you think you have deficiencies, it’s always a good idea to consult with a doctor before starting any new supplements.

Simple Tips for Joint-Friendly Meals

Adopting a joint-friendly diet doesn't have to be complicated. One popular approach is the Mediterranean diet, which naturally includes many of the anti-inflammatory foods we’ve talked about. It emphasizes whole grains, lean proteins, fruits, vegetables, and healthy fats while limiting red meat and processed foods. This way of eating is a great framework for improving mobility.

Another important factor is maintaining a healthy weight. Carrying extra weight puts more pressure on your joints, especially your knees, hips, and back. Even a small amount of weight loss can significantly reduce that strain and decrease pain. Focus on creating balanced, satisfying meals that you enjoy, making it a sustainable habit rather than a short-term fix.

Gentle Exercises for Joint Pain Relief

When your joints ache, the last thing you probably want to do is move. It’s a frustrating cycle: the pain makes you want to stay still, but a lack of movement can make your joints even stiffer and more painful. The key is finding the right kind of exercise—gentle, supportive movements that get your blood flowing and strengthen your body without putting extra stress on sensitive areas.

Regular, gentle exercise is one of the most effective natural strategies for managing joint pain. It helps maintain a healthy weight, which reduces the load on your knees, hips, and back. Movement also lubricates the joints and strengthens the surrounding muscles, which act as a support system. Think of it this way: stronger muscles take pressure off the joints themselves, allowing them to function with less strain. Finding a routine that works for you can improve your flexibility, reduce stiffness, and even help you feel more energetic throughout the day. It’s all about starting slow and finding activities you genuinely enjoy.

Try These Low-Impact Workouts

Low-impact exercises are your best friend when it comes to joint pain. These activities raise your heart rate without jarring your joints. Think of things like swimming or water aerobics, where the buoyancy of the water supports your body weight, allowing you to move freely. Walking is another fantastic option—it’s simple, free, and you can do it almost anywhere. Other great choices include cycling on a stationary bike or gentle yoga. According to the Mayo Clinic, regular, low-impact exercises can improve flexibility and build up the muscles that support your joints, making daily movements much easier.

Why Strength Training Matters

Building muscle might sound intense, but it’s crucial for joint health. You don’t need to become a bodybuilder; simple, controlled exercises using your body weight, resistance bands, or light weights can make a huge difference. Stronger muscles act like a natural brace for your joints. As noted by UCLA Health, strengthening the muscles around your joints helps stabilize them and reduces the stress they have to endure. For example, building up your quadriceps (the muscles at the front of your thighs) can provide better support for your knees. This added stability can lead to a significant reduction in pain and a lower risk of injury.

Stretches to Improve Flexibility

Stiffness is a common complaint with joint pain, and daily stretching is the perfect antidote. Gentle stretching helps maintain your range of motion, preventing your joints from becoming tight and immobile. Try to incorporate stretching into your daily routine, perhaps first thing in the morning to ease stiffness or before bed to relax your muscles. Focus on slow, steady movements, and never stretch to the point of pain. Simple stretches for your neck, shoulders, back, and legs can keep your joints moving more freely. The goal is to gently encourage your joints to move through their full, natural range every day.

How to Exercise Safely with Joint Pain

The golden rule of exercising with joint pain is to listen to your body. Some mild muscle soreness after a new activity is normal, but sharp, stabbing, or increased joint pain is a signal to stop. It’s important to balance activity with rest to avoid overdoing it. If you’re having a flare-up, it’s okay to take a day or two off or switch to very gentle movements like stretching. Start any new exercise program slowly and gradually increase the duration and intensity as you get stronger. Remember, consistency is more important than intensity.

Focus on Proper Form

How you move is just as important as that you move. Using the correct form during exercise ensures you’re strengthening the right muscles and not putting unnecessary strain on your joints. If you’re unsure, consider working with a physical therapist who can create a safe and effective program tailored to your needs. They can show you how to perform exercises correctly and suggest modifications for any movements that cause discomfort. Combining a safe exercise routine with effective pain management strategies can help you stay active and feel your best.

Find Natural Relief for Aching Joints

When you’re dealing with aching joints, finding relief becomes a top priority. Beyond diet and exercise, a world of natural therapies can help soothe discomfort and improve your mobility. These strategies range from simple at-home remedies you can try today to professional treatments that offer targeted support. The key is to explore what works best for your body. By incorporating some of these approaches into your routine, you can build a comprehensive plan for managing joint pain and reclaiming your comfort.

How CBD Can Help Soothe Joints

If you're looking for a plant-based option to help manage joint discomfort, CBD is worth exploring. CBD, or cannabidiol, is a compound found in the hemp plant that works with your body’s endocannabinoid system. This system helps regulate things like pain, immune response, and sleep. When applied topically or taken orally, CBD can help calm inflammation and soothe sore joints without the psychoactive effects of THC. Many people find that consistent use of CBD products helps take the edge off their daily pain, making movement easier and improving their quality of life. It’s a gentle yet effective way to support your body’s natural healing process.

Using Heat and Cold for Quick Relief

One of the simplest and most effective ways to manage joint pain is with temperature therapy. Knowing when to use heat versus cold can make a big difference. Cold therapy, like applying an ice pack wrapped in a towel, is best for acute pain and flare-ups. It helps constrict blood vessels, which can reduce swelling and numb sharp pain. On the other hand, heat therapy, such as a warm compress or a relaxing bath, is ideal for chronic stiffness and muscle soreness. Heat increases blood flow, which helps relax tight muscles and soothe aching joints. Experimenting with heat and cold can provide immediate, drug-free relief right when you need it.

The Benefits of Massage and Acupuncture

Sometimes, a hands-on approach can provide profound relief. Therapeutic massage can ease pain in your joints and surrounding muscles, but it's important to find a therapist who has experience with your specific condition, like arthritis. They’ll know the right techniques to use without causing more irritation. Another powerful option is acupuncture. This traditional practice involves placing thin needles at specific points on the body to help rebalance energy flow. Studies suggest that acupuncture may help reduce pain and lower inflammation, offering another avenue for natural relief when other methods aren't quite enough.

Soothing Topicals and Essential Oils

Applying relief directly to the source of your pain can be incredibly effective. Topical creams, gels, and patches are designed to be absorbed through the skin, delivering targeted relief to a specific joint or muscle. Many over-the-counter options contain ingredients like capsaicin (from chili peppers) or menthol for a warming or cooling sensation. For a plant-based approach, CBD-infused topicals are an excellent choice for calming inflammation right where it hurts. You can also explore essential oils like lavender, eucalyptus, or rosemary, which can be diluted with a carrier oil and massaged into the skin for their soothing aromatic and therapeutic properties.

Helpful Herbal Remedies to Consider

Certain herbs have been used for centuries to address inflammation and pain. Turmeric is one of the most well-known, thanks to its active compound, curcumin. This powerful antioxidant may help block inflammatory pathways in the body, offering relief similar to some pain medications. You can add it to your food or take it as a supplement for a more concentrated dose. Other helpful herbs include ginger, which shares similar anti-inflammatory properties, and boswellia (also known as Indian frankincense), which has been shown to help reduce joint pain and improve function. As with any supplement, it's a good idea to discuss herbal remedies with your doctor before adding them to your routine.

Lifestyle Habits for Healthier Joints

Beyond diet and exercise, your daily habits play a huge role in how your joints feel. Making small, thoughtful adjustments to your routine can significantly reduce pain and improve your quality of life. Think of these habits as the foundation of your joint care plan—they support all your other efforts and help create a lifestyle that works with your body, not against it. By focusing on these key areas, you can build a sustainable approach to managing joint pain and reclaiming your comfort.

Manage Your Weight to Reduce Strain

It might seem obvious, but managing your weight is one of the most effective things you can do for your joints, especially your knees, hips, and back. Every extra pound you carry adds several pounds of pressure on your weight-bearing joints. The good news is that even a small amount of weight loss can lead to a significant reduction in pain and stiffness. Instead of focusing on drastic diets, aim for gradual, sustainable changes. Combining a joint-friendly diet with gentle, regular movement is a great way to reduce the strain on your body and improve your overall health.

Improve Your Sleep for Better Recovery

A good night's sleep is not a luxury—it's essential for managing pain. When you sleep, your body gets to work repairing tissues and reducing inflammation. Unfortunately, joint pain can make it difficult to fall asleep, creating a frustrating cycle of pain and fatigue. To break this cycle, try establishing a relaxing bedtime routine. This could include a warm bath, gentle stretching, or reading a book. Keeping a consistent sleep schedule, even on weekends, and making sure your bedroom is dark, quiet, and cool can also make a world of difference in your body’s ability to recover overnight.

Simple Ways to Manage Stress

Stress and pain are closely linked. When you're stressed, your body releases hormones that can increase inflammation and make you more sensitive to pain. Finding simple ways to manage your daily stress can have a direct impact on your joints. You don't need a complicated routine; even a few minutes of deep breathing can calm your nervous system. Try incorporating small moments of mindfulness into your day, spending time in nature, or listening to calming music. These relaxation techniques help quiet the mind and can ease physical tension throughout your body.

Check Your Posture and Workspace

The way you sit, stand, and move all day long affects your joints. Poor posture can put unnecessary stress on your neck, back, and hips, contributing to chronic pain. Take a moment to assess your daily habits. When you're sitting, are your feet flat on the floor and your screen at eye level? When you stand, is your weight evenly distributed? Making small ergonomic adjustments to your workspace and being mindful of your posture can prevent strain. If you're unsure where to start, a physical therapist can teach you proper body mechanics for your daily activities.

Incorporate More Movement into Your Day

While dedicated workouts are important, weaving more movement into your entire day is just as beneficial. A body in motion tends to stay in motion, and regular activity helps keep joints lubricated and muscles strong. It can be as simple as taking a short walk during your lunch break, stretching while you watch TV, or taking the stairs instead of the elevator. The goal is to avoid staying in one position for too long. Even gentle, consistent movement can reduce pain and improve flexibility over time, making it easier to do the things you love.

Explore Mind-Body Therapies for Pain

Pain isn’t just a physical sensation; it’s an experience that involves your mind, too. The way you think and feel about your pain can directly influence its intensity. Mind-body therapies are designed to tap into this powerful connection, giving you more tools to manage your discomfort. These practices focus on training your awareness and changing your reactions to pain signals. By learning how your mind and body interact, you can gain a greater sense of control over your joint pain and improve your overall quality of life. It’s about working with your body, not against it, to find lasting relief.

Connect Your Mind and Body for Relief

Think of your mind as a control center. When you experience chronic pain, that center can get stuck in a loop of stress and anxiety, which only makes the pain feel worse. Mind-body therapies can empower you to manage your pain by helping you break that cycle. The goal is to change how your mind perceives and your body reacts to pain signals. By focusing on the connection between your thoughts, emotions, and physical sensations, you can learn to soften your response to discomfort. This approach doesn't just mask the pain; it helps you fundamentally shift your relationship with it for more sustainable relief.

How Physical Therapy Can Help

If your joints are stiff and sore, the idea of exercise might seem daunting, but the right kind of movement is one of the best things you can do. Physical therapy (PT) is a guided approach to strengthening the muscles around your joints, which provides better support and reduces strain. A physical therapist can create a personalized plan to help improve your movement, strength, and balance. They’ll teach you how to perform daily activities—like climbing stairs or lifting objects—in ways that protect your joints from further stress, making a real difference in your ability to move with confidence and less pain.

Try Meditation and Mindful Breathing

You can calm your physical pain by first calming your mind. When you’re stressed, your muscles tense up, which can significantly increase joint pain. Simple relaxation techniques can help counter this. Practicing mindful breathing, where you focus on slow, deep breaths, can help relax your nervous system and ease muscle tension. Even five minutes a day can make a difference. Guided imagery, where you visualize a peaceful and pain-free scene, is another powerful tool. These practices help shift your focus away from the pain and reduce the stress hormones that contribute to inflammation.

When to See a Professional

Living with chronic pain can take a toll on your mental health, and it’s completely normal to feel anxious or down. If pain is consistently affecting your mood, it’s important to talk to your doctor. They can offer support and guidance. For many, therapies that address the mind-body connection are incredibly helpful. For example, Cognitive Behavioral Therapy (CBT) is a type of talk therapy that helps you identify and reframe negative thought patterns related to your pain. A professional can provide you with strategies to cope with the emotional challenges of chronic pain, which is a vital part of any holistic treatment plan.

Supplements That Support Joint Health

While a balanced diet is your first line of defense against joint pain, sometimes your body needs a little extra support. The right supplements can help fill nutritional gaps and offer targeted relief by reducing inflammation and supporting cartilage health. Think of them as helpful allies in your daily routine. However, it's incredibly important to approach supplements with care. The market is full of options, and not all are created equal. Before you add anything new to your regimen, it’s essential to have a conversation with your doctor to make sure it’s a safe and effective choice for your specific health needs.

Vitamins and Minerals for Your Joints

Certain vitamins and minerals are absolute powerhouses for your bones and cartilage. Vitamin D, for example, is crucial for bone health, and many people don't get enough from sunlight alone. Vitamin K works alongside it to support your cartilage. If you have a deficiency in either, a supplement might make a noticeable difference. Calcium is another well-known player, essential for maintaining strong bones, which provide the foundation for your joints. The key is to understand your body's specific needs. A simple blood test can reveal any deficiencies, giving you and your doctor a clear path forward for choosing the right vitamins and supplements for arthritis.

The Power of Omega-3s

You’ve probably heard about the benefits of omega-3 fatty acids, and for good reason. These healthy fats are fantastic at fighting inflammation throughout the body, including in your joints. You can find them in fatty fish like salmon and mackerel, as well as in walnuts and flaxseeds. For those with rheumatoid arthritis, studies have shown that fish oil supplements can significantly reduce pain, morning stiffness, and swelling. Incorporating more omega-3-rich foods into your diet is a great start, and a high-quality supplement can provide a more concentrated dose to help calm inflammation and soothe your aching joints.

Other Key Supplements to Consider

Beyond vitamins and omega-3s, a few other natural supplements have shown real promise for joint pain relief. Turmeric, the bright yellow spice, contains an active compound called curcumin, which may block the proteins that cause inflammation and ease pain. Another one to know is SAM-e (S-adenosyl-L-methionine), a compound your body makes naturally that plays a role in pain and inflammation. Some research suggests that both curcumin and SAM-e can be effective in managing joint discomfort. As with any supplement, quality matters, so look for reputable brands that use standardized extracts to ensure you’re getting an effective dose of these natural remedies.

How to Choose a Safe Supplement

Navigating the world of supplements can be tricky because they aren't regulated as strictly as medications. That’s why your most important step is always to talk with your doctor before trying anything new. They can help you understand potential risks and, crucially, check if a supplement might interact with any other medicines you’re taking. Be completely open with your healthcare provider about everything you use—even if it seems harmless or "natural." This open communication ensures you can safely find the best joint pain relief for you without any unwanted surprises.

Build Your Daily Joint Care Routine

Managing joint pain isn't about finding a single magic bullet; it's about building a collection of small, consistent habits that support your body day in and day out. Creating a daily routine can make a huge difference in how you feel, helping you manage stiffness, reduce pain, and stay active. When you structure your day around joint care, you’re taking proactive steps to feel your best. Think of it as a gentle framework for your day—a morning ritual to ease into movement, simple adjustments to your workspace, an evening routine to soothe tired joints, and a long-term strategy to keep you going. By weaving these practices into your daily life, you can create a powerful, sustainable approach to managing joint pain naturally.

Start Your Day with a Joint-Friendly Morning

How you start your morning can set the tone for the rest of the day. Instead of jumping right out of bed, take a few minutes for some gentle movement. Morning stiffness is common, but you can ease it by doing some simple stretches while still lying down. Gently flex your ankles, bend your knees toward your chest, and slowly rotate your wrists. Once you’re up, consider a short, low-impact activity like a walk around the block or a few minutes of yoga. According to the Mayo Clinic, daily stretching helps keep your joints moving through their full range of motion, which can improve flexibility and reduce discomfort throughout the day.

Make Your Workspace More Comfortable

If you spend a lot of time at a desk, your workspace can either help or hurt your joints. Small ergonomic adjustments can make a world of difference. Start by checking your posture—sit up straight with your feet flat on the floor and your screen at eye level to reduce strain on your neck and back. Consider using an ergonomic chair, a supportive keyboard, or wrist rests. The Arthritis Foundation suggests that assistive devices can provide support and reduce stress on your joints. Most importantly, remember to get up and move around every hour. A quick stretch or a short walk can prevent your joints from getting stiff and sore.

Wind Down with an Evening Recovery Routine

Your evening routine is the perfect time to soothe any aches from the day and prepare your body for a restful night. A warm bath or shower can help relax tight muscles and ease stiffness. Adding Epsom salts to your bath may also help reduce pain and inflammation. For targeted relief, you can alternate between heat and cold therapy. A heating pad can soothe chronic stiffness, while an ice pack can reduce swelling after a busy day. This is also a great time to apply a soothing topical cream directly to your sore joints. Gently massaging it in can provide localized relief and help you wind down before bed.

Create a Sustainable Long-Term Plan

While daily routines are crucial, lasting relief comes from a sustainable, long-term plan. Your diet plays a huge role in managing inflammation. Focus on an anti-inflammatory diet rich in fruits, vegetables, fish, and nuts while limiting processed foods and sugar. Maintaining a healthy weight is also one of the most effective ways to support your joints, as it reduces the amount of pressure on them, especially your knees, hips, and feet. By combining these healthy lifestyle habits with your daily care routine, you create a comprehensive strategy for managing joint pain and improving your overall quality of life for years to come.

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Frequently Asked Questions

Where's the best place to start managing my joint pain naturally? The most effective approach is to start small and focus on consistency. Instead of trying to change everything at once, pick one or two simple habits to build on. This could be adding a short, 10-minute walk to your daily routine or swapping a sugary snack for an anti-inflammatory choice like a handful of berries. Combining gentle movement with mindful food choices creates a powerful foundation for all your other pain management efforts.

I'm in too much pain to even think about exercising. What should I do? That is a completely understandable and common feeling. When pain is high, it's important to redefine what exercise looks like. It doesn't have to be a structured workout. You can start with very gentle stretches while sitting on a chair or even lying in bed. The goal is simply to encourage a little bit of movement to prevent stiffness from setting in. Always listen to your body; on difficult days, focus on other forms of care, like using a warm compress or practicing mindful breathing.

How long will it take to feel a difference after changing my diet? Every person's body is unique, so there isn't a set timeline for seeing results. Some people may notice subtle improvements in their pain and stiffness within a few weeks, while for others, it might take a couple of months of consistent, healthy choices. It's best to view dietary changes as a long-term strategy for wellness rather than a quick fix. The positive impact builds over time as you continuously reduce inflammation from the inside out.

Is it better to use heat or cold for my joint pain? This is a great question, and the best choice really depends on the type of pain you're experiencing. As a general rule, cold therapy, like an ice pack, is best for acute pain, swelling, and flare-ups because it helps constrict blood vessels and numb the area. Heat, from a warm compress or bath, is ideal for chronic stiffness and general muscle soreness because it increases blood flow and helps relax tight tissues.

How exactly does CBD help with joint pain? CBD works with your body’s endocannabinoid system, which is a complex network that helps regulate functions like your immune response and pain perception. When you use a CBD product, it interacts with this system to help calm inflammation at the source. This can lead to reduced swelling and discomfort in your joints, making it easier to move more freely and improve your overall quality of life.