Joint Pain Relief Protocol

Evidence-based approach to reducing inflammation and improving joint mobility naturally

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💊 Anti-Inflammatory Supplement Protocol

Curcumin (with Piperine)

Dosage: 500-1000mg daily
Timing: With meals containing fat
Research: Reduces inflammation markers and joint pain by up to 60%

Shop Thorne Meriva Curcumin →
Omega-3 (EPA/DHA)

Dosage: 2-3g daily (combined EPA/DHA)
Timing: With meals
Research: Reduces joint stiffness and inflammatory cytokines

Shop Nordic Naturals Omega-3 →
Glucosamine + Chondroitin

Dosage: 1500mg glucosamine + 1200mg chondroitin
Timing: Split into 2-3 doses with meals
Research: Supports cartilage health and reduces joint space narrowing

Buy NOW Foods Glucosamine →
Boswellia Serrata

Dosage: 300-400mg (standardized extract)
Timing: Between meals on empty stomach
Research: Inhibits inflammatory enzymes, reduces pain and stiffness

Buy NOW Foods Boswellia →

🏋️ Expert Exercise Protocols

Knees Over Toes Guy - Knee Pain

Ben Patrick's knee strengthening protocol:

  • Backwards walking (10-15 minutes daily)
  • ATG split squats
  • Calf raises with full range
  • Tibialis raises
Watch Knee Pain Exercise →
Athlean-X - Shoulder Pain

Jeff Cavaliere's shoulder rehabilitation:

  • Wall slides for posture
  • Face pulls with external rotation
  • Doorway chest stretches
  • Rotator cuff strengthening
Watch Shoulder Exercise →

🧘 Daily Mobility Routine

Morning Activation (10 min)
  1. Joint rotations: Ankles, knees, hips, shoulders (30 sec each)
  2. Cat-cow stretch: 10 slow repetitions
  3. Hip circles: 10 each direction
  4. Arm swings: Forward/backward 10 each
Midday Movement (5 min)
  1. Neck rolls: Gentle 5 each direction
  2. Shoulder shrugs: 10 repetitions
  3. Torso twists: 10 each side
  4. Calf raises: 15 repetitions
Evening Stretching (15 min)
  1. Hip flexor stretch: 1 min each leg
  2. Hamstring stretch: 1 min each leg
  3. Chest doorway stretch: 2 minutes
  4. Spinal twist: 1 min each side

🍽️ Anti-Inflammatory Nutrition

Foods to Emphasize
  • Fatty fish: Salmon, sardines, mackerel (3x/week)
  • Leafy greens: Spinach, kale, arugula (daily)
  • Berries: Blueberries, cherries, strawberries
  • Nuts & seeds: Walnuts, chia, flax (1 oz daily)
  • Spices: Turmeric, ginger, garlic
  • Green tea: 2-3 cups daily
Foods to Limit/Avoid
  • Processed foods: High in inflammatory additives
  • Refined sugars: Increase inflammatory markers
  • Trans fats: Found in fried and processed foods
  • Excess omega-6: Vegetable oils, corn oil
  • Nightshades: Test sensitivity (tomatoes, peppers)
  • Alcohol: Limit to 1-2 drinks/week max

🧊 Heat & Cold Therapy

Cold Therapy (Acute Pain)
  • Ice application: 15-20 minutes
  • Frequency: 3-4 times daily
  • Best for: New injuries, acute inflammation
  • Cold baths: 10-15°C for 10-15 minutes
Heat Therapy (Chronic Stiffness)
  • Heat application: 20 minutes
  • Temperature: Warm, not hot
  • Best for: Muscle tension, chronic stiffness
  • Sauna sessions: 15-20 minutes, 2-3x/week

⏰ 6-Week Progressive Protocol

Weeks 1-2

Start omega-3, establish mobility routine, gentle movement

Weeks 3-4

Add curcumin, increase exercise intensity, optimize nutrition

Weeks 5-6

Full protocol active, add strength training, assess progress

⚠️ Important Safety Guidelines
  • Consult healthcare provider for severe or persistent pain
  • Stop exercise if pain increases significantly
  • Start supplements gradually to assess tolerance
  • Blood thinning medications may interact with omega-3 and curcumin
  • Track pain levels daily to monitor progress
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