16 ways to fight JOINT PAIN

How to ease those aches and pains - plus what you should avoid so you don't make them worse

DON'T UNDERESTIMATE THE POWER OF STRETCHING

'Regular stretching helps keep joints and tendons flexible,' says physiotherapist Sammy Margo. 'If muscles are tight, the range of motion can feel restricted, adding pressure to joint tissues. Strong muscles and regular stretching ensure joints are well supported.'

DON'TIGNORE THE VALUE OF STRENGTH TRAINING

It's important to strengthen supporting muscles to ease pressure and pain. And it's particularly important after the age of 50, when the decline in muscle mass starts to accelerate. Try weights, resistance bands or exercises that use body weight, such as squats, lunges or wall push-ups.

DON'T LET YOUR WEIGHT SPIRAL OUT OF CONTROL

'Excess weight puts additional stress on your joints, which can accelerate the risk of osteoarthritis, particularly in the knees,' says Sammy. 'Studies have shown that every pound of weight lost in obese adults will result in a fourfold reduction on the load exerted on the knee. So losing a few pounds can go a long way to improving your overall health and wellbeing.'

DO COOK WITH SPICES

Turmeric, ginger and cayenne pepper have anti-inflammatory properties and are a healthy way to flavour food without the need for salt.

DO WEAR APPROPRIATE FOOTWEAR

Supportive, comfortable shoes that fit properly reduce the strain on knees, back and hip joints, as well as feet and ankles. Ditch anything that pinches, rubs or puts pressure on your feet. If choosing heels, go for a broad one that's no higher than 3cm.

DO TRY A SUPPLEMENT