Natural Ways to Help Heal Your Tendons Quicker and Ensure Better Tendon Health

Understanding the healing process of a tendon and how you can help the healing journey along a natural path

Did you know that the most common tendon that is most injured is in fact the Achilles tendon? This tendon often gets injured due to the long-term overuse and repetitive activities we place on this tendon. 

An injury to a tendon can have symptoms such as:

  • Pain
  • Tenderness
  • Redness
  • Warmth and or swelling near the injured tendon

The pain can increase with a certain activity. You can feel the symptoms in the precise area that is injured or can radiate out from the joint area. 

In this article, we will explain what a tendon is, the stages at which it heals, a few frequently asked questions as well as a few natural tips you can use to help heal a tendon quicker. 

The stages in which a tendon heals

Tendon injuries are fairly common, especially in people who play sports. It is estimated that around 30-50% of sporting injuries involve tendon problems. There are three main stages at which a tendon heals.

  1. Inflammation stage( Lasts about a week)
    This is the stage at which the tendon swells and becomes inflamed. Your body sends inflammatory cells to the injured area to help the tendon begin the healing process. 
  2. Proliferation stage (lasts a few weeks)
    This is the stage at which your body produces a number of cytokine and growth factors that leads to the recruitment and proliferation of macrophages and resident tendon fibroblasts. In other words, this is the stage whereby your body begins to produce new healthy cells to repair the tendon and make it strong again. 
  3. Remodeling stage (can last a few months)
    This is the final stage of tendon healing. You begin to get your strength back in the tendon, the new healthy cells take over the old damaged cells and your body heals the tendon completely.

Can a tendon heal on its own?

Tendons are fibrous bands of connective tissue that plays a role in stabilizing the skeleton as well as allows movement to happen. 

Certain tendon injuries can heal on their own such as Tendinitis. Depending on how severe the injury is, you might need to seek medical help because it will not heal to the optimal on its own. If pain is chronic, a doctor might recommend surgery to remove the tendon that is inflamed or damaged. 

Common tendon injuries 

Strain: A common sports injury is known as a strain. This is when there is damage to a tendon or a muscle to which the tendon connects. Trauma from falling or twisting the tendon at an awkward angle can result in a strain. This can be very painful. 

Tendinitis: This is a condition whereby the tendon becomes inflamed and irritated. It can develop from trauma but it mostly develops from an overuse injury. People who suffer from tendinitis might feel pain, see swelling and the tendon is warm to the touch. 

Subluxation: This condition happens when a tendon moves out of place. You might hear a popping or a snapping sound. When this happens, you experience pain as well as weakness in the injured area. The pain can come and go. It can happen to anyone however it is more common in people with certain genetic anatomical differences. 

Tendon Ruptures: These injuries are due to a mix of immediate trauma as well as chronic trauma. A rupture is often found in the Achilles tendons, biceps, knees, and quadriceps. More often than not, a rapture does require surgery and rehabilitation. 

How long does it take for a tendon to heal?

As we said in the section above, a tendon can take up to a few months to heal. If the injury is not severe, it can take up to 12 weeks according to Healthline. You might need physical therapy, occupational therapy as well as a split to help ensure that the tendon heals properly without any long term complications down the line. 

Natural ways in which to heal tendons heal

Supplements to help tendons heal

A 2016 study was done to see what supplementation can help with the healing process of tendons. It was found that hydrolyzed type 1 collagen, arginine L-alpha-chetoglutarate, MSM as well as bromelain (which is found in Papaya), may play a beneficial role in tendon healing as well as assisting with pain management. 

Foods that help the tendon healing process 

Foods such as:

  • Broccoli
  • Peppers
  • Citrus fruit
  • Berries
  • Tomatoes

The list above all contains Vitamin C which helps the body produce Collagen. Collagen not only helps with wrinkles but is also the main protein in tendon tissues. By increasing your Vitamin C intake, you can help increase the collagen production in your body which will help repair your tendons quicker and in a natural way. Calcium can also help make your tendons stronger. 


To conclude, your tendons are bands that help keep muscle and your skeleton stabilized as well as helps with your daily movement. When a tendon is injured, the tendon needs rest to help heal and depending on how severe the injury was, you might need to make a few lifestyle changes to help protect your tendons in the future. 

The late Kobe Bryant tore his Achilles tendon in April 2013 and was only allowed back on the court in December. This just shows how long the recovery can be. It also shows that when you stick to recovery treatments, you can get back to your normal life. 


  1. Natural supplementation as well as diet changes can help with the healing process but does not cure nor replace the medical advice you get from a medical professional. It is just there to aid in your recovery journey
  2. If the pain does not go away or get better after 3 weeks from the injury, you need to seek out medical help
  3. Ice and rest can help with the recovery of tendons. It will help reduce swelling as well as manage the pain

To find out more about natural ways you can help heal your body, feel free to sign up for our emailing services. 

Common Joint Problems and Ways to Heal the Joints Naturally

Understanding Joints, Joint Pain, and How You Can Heal Naturally 

Nearly 1 in every 4 adult Americans suffers from arthritis, and many more are burdened by joint pain and inflammation in general. Joint pain and arthritis affect more than 55 million Americans. 

Assistant Professor of Surgery Charles K.F.Chan, PhD explained why joint pain is so tricky to deal with: “Cartilage has practically zero regenerative potential in adulthood, so once it’s injured or gone, what can we do for patients has been very limited.”

Joint pain is also known as Arthralgia. It feels like a dull ache or a burning sensation around the joint area. Often, the pain starts after you have used the joint a lot or if you have injured the joint in some way. The most common symptom is inflammation. The area may be hot or warm and the skin may be red. 

In this article, you will learn about joint healing, the most common joints that are injured, and natural ways to help heal your joints. We will also look at studies on a common question: Does glucosamine help joints heal and ensure overall joint health?

What is a joint?

According to Healthline, a joint is a point where two bones connect. More specifically, some define a joint as a point where bones connect for the purpose of moving body parts. 

Within a joint, you have a cushion-like substance or a shock-absorber, which is known as Articular cartilage. This is a complex tissue that provides a bouncy cushion between bones that meet at the joint. When the cartilage has been damaged from trauma, disease, or thins out with age, the bones begin to rub against each other directly. This results in pain and inflammation and can eventually lead to arthritis. 

How many types of joints are there in the human body? 

Joints are categorized by the movement that they allow. There are three main types of joints. 

  1. Synarthroses (Immovable)
    These are fixed joints that are defined as two or more bones in close contact that have no movement. Your skull is an example of this. The joints between the plates of the skull are known as sutures. 
  2. Amphiarthroses (Slightly moveable)
    These are also known as cartilaginous joints and these joints are defined as two or more bones that are held so tightly together that only limited movement can take place. The vertebrae of the spine is an example. 
  3. Diarthroses (freely moveable)
    These are also known as synovial joints and they have synovial fluid which allows all parts of the joint to smoothly move against each other. These are the most common joints in your body and examples include your knee and shoulder joints. 

How does a joint heal?

Evidence suggests that joint healing results from establishing a source of cells, normalizing joint pressures, and encouraging joint motion. The state of your cartilage is suggested to be the most important component of the joint healing process. 

High-impact may increase the risk of degeneration of normal joints. Clinical and experimental work has shown the important influence of loading and motion on the healing of articular cartilage and joints. Understanding how a joint heals is not so simple, as there are a lot of factors that play a role, namely: Age, trauma caused, and underlying conditions. 

If trauma to the joint is severe, surgery might be required to try and fix the cushion-like tissue to ensure that the bones do not rub against each other anymore. 

Common joints that are injured

SI joint healing

Sacroiliac joint or SI joint is the type of joint that is filled with fluid (Synovial joint), and when the cartilage wears down, the bones rub together and cause pain. As we age, our bones become arthritic and our ligaments begin to stiffen. The pain can range from mild to severe depending on the cause and extent of the injury. 

Acute SI joint pain occurs suddenly and can heal within several days to weeks. Chronic SI joint pain persists for more than 3 months. The pain can be felt all the time or worsen when certain movements and activities. 

Other terms for Sacroiliac joint pain include:

  • SI joint dysfunction
  • SI joint syndrome
  • SI joint strain
  • SI joint inflammation

Research shows that about 15-30% of people have a problem with their SI joint. That is a lot of people who suffer, and the pain impacts their quality of life. This statistic indicates that SI joint pain imposes a large health burden. 

AC joint healing

Acromioclavicular joint, or the AC joint, is at the end of your collar bone, which is near to your shoulder. This joint is made up of 4 ligaments that hold the collar bone to the shoulder blade. When you sprain this joint, the ligaments may be partly or fully torn. This can cause pain and swelling at the end of your collar bone. When the ligaments are torn completely, your collar bone will be raised. 

There are 3 grades to an AC joint sprain:

  1. Grade one
    Mild sprain with minor damage to the ligament. Your collar bone stays in place.
  2. Grade two
    Moderate sprain whereby the ligaments are partially torn. Your collar bone is moved out of place and the injured shoulder might look lower and flatter than normal. 
  3. Grade three
    This is the most severe sprain wherein the ligaments are completely torn. The collar bone is no longer joined to the shoulder blade and the collar bone rises up. If not treated, the ligaments will heal in this position and cause long term negative effects.  

An AC injury will take up to 6 weeks or longer to heal. It is often treated with a sling and tape or elastic wrap around your chest area to keep the joint in the correct place. The sling will also help to take pressure off the joint. Physical therapy will help the shoulder get back the full range of motion. Once the joint is healed, you can normally expect a full recovery of your shoulder function as long as there are no further complications in the healing process. 

Natural ways to help joints heal 

The natural healing foods and supplements we are going to share with you are not to replace medication or physical therapy that is given to you by your medical advisor. These are just extra natural tools that you can use to help you on your healing journey. 

You should seek medical advice when:

  • Your joint looks off balance
  • You have increased pain, swelling and or bruising
  • Your limbs become cold, blue, numb or tingly
  • You have trouble moving your limb/joint due to stiffness 

Joint healing foods

WebMD suggests adding these three foods into your diet to help with your overall joint health:

  1. Cherries
    A 2019 study has shown that fresh cherries, as well as tart cherry juice, may curb inflammation.
  2. Red Peppers
    Red peppers are high in Vitamin C. Vitamin C helps your body produce collagen, which is needed to help your cartilage, tendons and ligaments hold together. 
  3. Canned Salmon
    This has calcium and Vitamin D, which helps keep your bones strong. It is also high in Omega 3 which helps with inflammation as well. 

It is suggested that you stay away from gluten. Refined carbohydrates drive up your body’s inflammatory response as the body processes them into sugar. You should also try to consume less sugar. As stated above, it causes inflammation in the body. 

A study confirmed the link between added sugar and higher inflammatory markers, insulin resistance, and LDL cholesterol. 

Joint healing supplements 

There are a few supplements that you can take to help ensure healthy joints. WebMD recommends the following:


This supplement is often used with glucosamine as an osteoarthritis treatment. It has been found that this supplement appeared to reduce pain and increase joint mobility. The need for painkillers decreased when using this supplement. 

It is important to note that not all doctors recommend the mixture of supplements, but they are not opposed to patients using them if they feel like they get relief from them. 

Omega-3 Fatty Acid

Omega-3 is found in fish oil and other foods. It encourages your body to produce chemicals that help control inflammation. It can also help with joint stiffness. 


This is the active ingredient in turmeric. It has natural anti-inflammatory properties. Adding curcumin to your diet can help you reduce inflammation in your joints. 

Does glucosamine help joints heal and ensure overall joint health?

Glucosamine is a natural chemical compound that is found in your body. It helps keep your cartilage healthy. Even though glucosamine sulfate supplements are often made from the shells of shellfish, there are not any natural foods that you can consume that have a source of glucosamine. 

Be aware: If you have a shellfish allergy or are allergic to sulphur, do not consume glucosamine supplements. 

A 2012 study was conducted to study the effectiveness of glucosamine for joint pain. They concluded that glucosamine has low and rare adverse effects on the body. They also found that in some cases the treatment worked, and in others, the treatment failed. Therefore, there is not enough evidence to say that it definitely does or does not work. 

To conclude, because a reaction is rare if you are not allergic to the shellfish, there is no harm in trying to see if the combination of glucosamine and chondroitin works for you. Speak to your doctor beforehand.


Joint pain can be debilitating and can impact your daily life. There are natural ways in which you can help manage the joint pain and get your life back. 

Always remember, if you have a joint injury, you need to get it looked at by a medical professional. You want to make sure that you are not severely injured before you start your healing journey. 

Natural ways to help heal your joints and ensure joint health are not meant as a cure, but are meant to help manage the symptoms in a holistic manner. They can also be used as a prevention. After all, preventing injury is better than a cure. 

To learn more about how you can help heal and maintain a healthy body and mind, sign up for our email services. Learn about natural ways to help your body maintain near perfect health today! 

The Healing Process of Your Ligaments: Natural Ways To Help

How to Heal Ligaments through Diet and Supplementation 

Did you know that the most common injury that involves a ligament is an ankle sprain? Ankle sprains involve the anterior talofibular ligament. It is estimated that around 2 million people sprain their ankles each year in the United States. 

A sprained ligament can cause the following symptoms:

  • Pain
  • Swelling
  • Bruising
  • Joint may feel loose or weak
  • Unable to bear weight on the affected area 

In this article, you will learn how a ligament can be injured, as well as the healing process that the ligament has to go through. We will also share some natural ways in which you can help heal your ligament. 

What is a ligament?

A ligament is a band of tough elastic tissue known as fibrous connective tissues that attached bone to bone. Ligament is there to help hold a structure together and keep it stable. The aim is to give your joint support, as well as limit joint movement, to help prevent injury. You have ligaments around your ankles, knees, elbows, and shoulders, as well as other joints. 

The most common ligament injuries come from playing sports or physical activities such as running. You can also injure the ligaments in accidents or from general wear and tear when you get older. 

In the first 72 hours of getting the injury, you should:

  • Ice the injury regularly to help with swelling and pain
  • Use a brace or bandage to help keep the joint in place, as well as help with swelling
  • Elevate the injury

In severe cases, a complete tear can occur. This injury requires surgery to knit the ligament back together. Once that has happened, rehabilitation and physical therapy will be needed as well. 

Ligament healing phases

There are four phases in which a ligament heals. Keep in mind that the time frame we give for each phase is only a rule of thumb. Each injury is different and the time frame might be different. 

  1. Cellularization (0-24/48 hours)
    This is when the injury occurs in the joint.
  2. Acute inflammatory phase (0-2 weeks)
    You might know this phase all too well. This is the swelling phase. You might notice that the area becomes discolored as well. What happens in this phase?
    • The discoloration may be internal bleeding caused by a tear in the ligament and surrounding tissue.
    • Your body sends healing factors and fluid to the injury. The fluid is there to create a water cast to help immobilize the injury. This is why you should rest the joint and not move for a bit so that your immune system can try to figure out how to fix the injury by itself.
  3. The repair: The proliferative, regenerative phase (4 days to a month)
    This is the healing phase. You will know when this phase is over when:
    • The injured area does not hurt and you no longer have a restricted range of motion
      This phase is not over when:
    • You still have pain, swelling and a restricted range of motion 
  4. The tissue remodeling phase (up to 2 years)
    This is the final phase to repair your ligament. This is when your body creates new cells and knits the cells together to repair the band around the joint area that got injured. 

The healing process 

There are a few things that you can do to help your ligament heal. Keep in mind that you should not push your body too much. You need to understand that this can take a long time to heal. Be patient and stick to your healing journey, and you will heal with less risk of long term negative effects. 

Promote blood flow

The better the blood flow is to the injured area, the easier the recovery process will be. You can practice active recovery, which is light cardio workouts or exercises for small amounts of time. Do not do any exercises without your medical professional’s knowledge. 


The heat helps to increase blood flow, which will accelerate the healing process and relax muscle tension. As the injury happens, ice is used to help with swelling. Wait 24 hours before you start your heat therapy for the injury. Blood flow that is created by heat is vital for the fast recovery of your ligament. 


Your physical therapist, chiropractor or other sports medicine provider can give you motion exercises that are specific to your injury. A study shows that movement promotes blood flow and is the most effective way to speed up ligament recovery. Muscle contractions help your body move fluidly. When you contract the muscle and move fluidly, your body will get rid of inflammatory waste from the affected area. This will allow the injury to have space to move fresh nutrients and fluid to the area to help it heal. 

Physical therapy

Physio will reduce the risk of re-injury because it helps to strengthen the joint and helps you become more aware of what you should and should not do when it comes to movement whilst you are healing. 

Regular physiotherapy will help break down scar tissue in the area, help with inflammation, and ensure that you do not get a frozen joint during the healing process. 

It is estimated that 2-5% of the population is affected by frozen shoulder at some point in their lives. It is more common in women than it is in men, and people with diabetes are more likely to develop frozen shoulder. Proper physical therapy and ligament rehabilitation can help prevent frozen shoulder and other joints. 

Ligament healing time

Ligaments are not an easy tissue for your body to repair. The time it takes to repair the ligament will depend on the severity of the injury. It can take anywhere from 3-4 months for a minor ligament injury to heal. Some injuries can take up to 12 months or longer to heal. 

Unfortunately, ligaments are tricky, so sometimes the ligament does not heal completely. This can cause you to lose range of motion and you might not be able to return to normal movement in that joint. 

Natural ways to help heal ligaments 

Before you go down the natural journey of healing your ligaments, you need to have your ligament checked by a medical professional. Once you know how severe the injury is, you can then form a treatment plan with a professional to ensure that you get the best results. 

Below are a few natural ways in which you can help heal your ligaments and ensure better joint and tissue health. You will also need to use a few medical treatments such as physiotherapy, biokinetics and maybe a brace for a few weeks to help break down scar tissue and ensure that your ligament is healing properly. 

Ligament healing foods/diet

There are a few foods that you can add to your diet that can help with your ligament recovery. These foods are:

  • Eggs
  • Milk
  • Yogurt
  • Whole grain
  • Lean meats
  • Walnuts
  • Green leafy vegetables
  • Citrus fruits
  • Lentils
  • Tofu
  • Kiwi
  • Peppers
  • Carrots
  • Broccoli

Protein is important because it is a building block for any tissues in your body. Protein can also help prevent inflammation. 

Fruits and vegetables help your body produce collagen. You need collagen to help maintain the integrity of your bones, muscles, skin, and tendons. 

Omega-3 is a natural anti-inflammatory. 

Zinc- is needed for wound healing, tissue repair and growth. Studies show that not getting enough zinc from your diet can delay wound healing. 

Calcium-rich foods help with muscle contraction as well as nerve signalling. 

You want to avoid foods that are high in sugar, as sugar increases inflammation in the body. You also want to try to eat nutrient-rich foods and avoid empty calories. If you put on weight, it will add pressure onto the joint and make your recovery a bit harder. 

Ligament healing supplements/vitamins

Vitamin D- This vitamin works well with calcium. Ensuring that you get enough Vitamin D will help you absorb calcium as well as increase the chance for a fast recovery after surgery. This study shows that Vitamin D can enhance strength recovery after an anterior cruciate ligament surgery. 

Creatine- This supplement has become popular, and is commonly used to increase muscle mass and improve performance in different sports. Fun fact: your body produces about 1 gram of creatine a day. A study showed that creatine enhanced the gain of muscle mass and strength lost during a 2 week immobilization period. 

Glucosamine- This is a natural substance that is found in the fluid that surrounds your joints. Studies show that using this supplement may help decrease joint pain. Another study also found that in healthy individuals, using 1-3 grams of glucosamine daily may help reduce joint deterioration. 

Vitamin C– Vitamin C is good not only for boosting your immune system, but also for helping your body rebuild tissue after an injury. It also has natural antioxidant and anti-inflammatory properties that can help with your recovery. 

Ligament healing oils

There are a few essential oils that you can apply to your affected areas that may help heal the joint and ligament. 

Lemongrass- Lemongrass has properties that help heal and regenerate tendons and ligaments. 

Eucalyptus- This has a cooling effect on muscles and helps to reduce pain and inflammation.

Chamomile- This can help with pain and inflammation. The oil also helps to smooth muscle tension and reduce spasms. 


Ligament injuries are very painful and can take a while before they heal and before you see improvement in the overall movement of the ligament, joint, and surrounding tissue. 


  • Do not push past the point of pain.
  • Do not use any of the supplements or oils that we listed above until you get permission from a medical professional. Some oils and supplements might not be the best match for your specific injury.
  • Drink plenty of water to help your body flush out the toxins and excess fluid around the affected area.

If you would like to find out more about how you can heal your body naturally and healthily, sign up for our email service. 

Maintaining Healthy Joints

Do you have painful joints?

Most of us ignore our joint health until our joints start to hurt. Joints are an important part of your body, just like your heart, lungs, and brain. Healthy joints are essential to our daily activity, be it playing baseball or merely lifting a glass of water. If you have stiff joints, you may be unable to even move or walk around normally, or lead a healthy lifestyle. This in turn can affect the longevity of life. In short, not paying attention to your joints is like gambling with your life.

It’s not just you who never thought about your joint health. According to the Orthopedic Institute’s A Beginner’s Guide to Joint Health, 7 out of 10 Americans over the age of 34 experience occasional joint stiffness, and 62% of people have concerns about their joint health. Read this article to learn the secret to healthy joints. 

Starting From the Basics: What Are Joints?

Joints are the point in our body where two bones meet. Some joints are moveable, like knees, elbows, shoulders, neck, wrists, and ankles, while others are non-moveable, like the joints in the skull. Joints have a layer of soft tissue between them called cartilage, which helps the bones to glide over each other without allowing them to rub and cause pain.

If you do not take care of your joints, this cartilage tends to wither away and decay as you age, causing friction between two bones. This eventually leads to painful joints. This condition is known as arthritis. Nowadays, as younger people tend to ignore joint health, this condition has become more common amongst younger people as well.

According to the CDC, nearly two-thirds of the people diagnosed with arthritis are younger than 65 years of age, and it is more prevalent in women (26%) than in men (19%) in all the age groups.

Types of arthritis:

There are three main types of arthritis:

  • Osteoarthritis: it is the most common type of arthritis. The bone ends rub together and cause friction, causing pain, inflammation, and loss of motion.
  • Rheumatoid arthritis: this is an autoimmune disorder in which the immune system starts to attack the cartilage of the joints, causing pain, stiffness, and loss of motion.
  • Gout: it is the inflammatory type of arthritis. Uric acid starts to build up in the joints making crystals. It causes sharp pain, tenderness, warmth, and swelling in the joints.

In 2018, the 30-day acute-care hospital re-admission rate was around 13.9% for rheumatoid arthritis and 9.5% for osteoarthritis in the United States.

Tips to Maintain Healthy Joints:

Here are some easy tips to help you keep moving in your life in order to keep your joints healthy.

1. Stay in motion

A lot of you tend to stop walking or avoid motion due to fear of pain, but staying in motion is important. Moving helps improve joint pain. As the saying goes, “use it or lose it.”

You should make a routine of at least 10-15 minutes of moderate physical activity per day, and aim to slowly increase the activity to 30 minutes. Rather than being a “weekend warrior,” you should remain consistent with your goal in order to improve your joints on a daily basis.

2. Daily dose of Vitamin D

Take a walk outside on a bright day so that you can absorb the maximum amount of vitamin D from the sunlight. Vitamin D is essential, as it helps calcium get absorbed in the bones.

Research has proven that people who suffer from vitamin D deficiency are more prone to having arthritis in the future, while those who suffer from rheumatoid arthritis but have adequate blood vitamin D levels perform their daily tasks more easily. Make sure to take care of your vitamin D intake for a more comfortable life in the long run.

3. Maintain a healthy diet

Healthy diet is the key to a healthy mind, body, and soul, and so it is also essential for the joints. There isn’t any specific diet that is recommended for the joints, but there are certain guidelines that should be incorporated into your lifestyle to avoid arthritis.

  • Eat 2-4 ounces per day of omega-3 fatty fish like salmon, mackerel, or tuna, as omega-3 fatty acid can lower the risk of rheumatoid arthritis. 
  • Eat colorful plates! Consume 6 servings of fruits and vegetables daily, as they are rich in antioxidants that will maintain the joints, as well as reduce inflammation.
  • Choosing whole grain is the best option, as many whole grain foods contain selenium. Many people suffering from rheumatoid arthritis are deficient in selenium, so this may help balance the deficiency. 
  • Eat a handful of nuts daily. Nuts contain phytoflavanoids which are powerful antioxidants that can reduce inflammation in people suffering from osteoarthritis. 
  • Olive oil is the best choice as a cooking oil, as it has the power to reduce inflammation. 
  • Drink a cup of green tea daily. It contains epigallocatechin-3-gallate (EGCG), which reduces inflammation in joints. 
  • Drink water! Water helps lubricate the joints. All the cells in our body, including the cartilage in joints, tend to work best when properly hydrated.

4. Maintain a healthy weight

Being overweight leads to a lot of problems, including arthritis. According to the Arthritis Foundation, even having 10 lbs. of extra weight will put 20-30 lbs. of weight stress on your joints. Eating a healthy balanced diet and reducing just 10% of your weight gradually will relieve your joints from extra stress.

5. Keep your joints protected

Wearing a guard on your knees and elbow while cycling or doing any physical activity will avoid any harsh impact on your joints and will protect them from dislocating.


Joints helps us to perform our the activities and chores of our daily lives, so you should aim towards healthy joints by starting now. It’s proven that staying consistent with your exercise will help you stay in motion, which will help reduce stiffness and joint pain, as well as helping you shed some extra pounds, if necessary. Eating a healthy, balanced diet will not only help you keep extra weight off your joints, but will also help protect your joints from damage.

Natural Ways To Increase Your Range of Motion

Understanding Range of Motion and How You Can Increase It Naturally

Some of us might not realize that our joints are not moving at their optimal range. You should be able to move your joints around without feeling any type of pain or restriction. 

Range of motion is the range through which a joint can be moved. There are different types of range of motions. Each joint is meant to move differently depending on the muscles, tendons, and ligaments that surround it. 

Restricted range of motion can be caused by:

  • Inflammation of the soft tissue
  • Muscle stiffness
  • Pain
  • Joint dislocation 
  • Fractures in nearby areas of your body 
  • Medical conditions 

After reading this article, you will have a better understanding of what range of motion is, as well as natural ways to increase your range of motion without using medication or taking extreme measures such as operating. 

What is the range of motion around a joint?

When we talk about the range of motion (ROM) around a joint, we are talking about both the distance a joint can move as well as the direction in which it can move. Doctors have defined standard ranges of motion for your joints. If your joints do not move the way that they are meant to, then you have restricted ROM in that specific joint. 

In this study, researchers determined the ‘normal’ range of motion that different age groups should have in different joint areas. For example, they determined that a Hip Flexion movement in a female aged 20-44 should have a ROM between 132.5 degrees – 135.1 degrees. 

How can you prevent limited range of motion?

Preventing and treating a limited range of motion can be done in a natural and holistic way. There are exercise routines as well as different types of massages that you can do to help regain movement in a specific joint. The best part about these exercises, as well as massage, is that you can do them in the comfort of your own home. 

You can increase your range of motion by doing specific exercise movements that are designed to help increase your range of motion. Make sure that you speak to your doctor before you start to perform any form of exercise to make sure that it is safe for you to do so. 

Omega oils are also a great way for you to look after your joints. Some experts say that you should oil your joints from the inside out. Research has found that people who eat fish high in Omega-3 are less likely to develop rheumatoid arthritis. Omega-3 may also help to reduce joint swelling and pain. 

Another great way for you to increase your range of motion is massage. Massage has been around for a very long time and it is there to help increase blood flow, heal muscles, and aid in relaxation. As a professional massage therapist, I have found that massage and certain stretches and movements have helped my clients increase their range of motion tremendously. 

Self massage to increase range of motion

You might be wondering: how does massage help with range of motion? Massage increases range of motion because it increases muscle tissue elasticity. If you have poor muscle elasticity, your muscles will limit the amount of movement that your joints are able to perform.

In a study that was done in 2015, researchers compared the difference between manual massage and foam rolling on the knee and hip area. They found that manual massage improved the range of motion by 13–15°. Overall, the study found that manual massage increased the range of motion more than when people used the foam roller. 

Self massage might seem like a difficult thing for you to do but it is actually simple. All you need to do is identify the area that has limited range of motion. Apply some cream or oil to that area and then apply a firm pressure going in the direction of your heart. You will increase the elasticity in that muscle, as well as the amount of lymphatic drainage, which will help with detoxification in the body. 

Exercises to increase range of motion

There are three types of exercise categories that will help with ROM: Active, Active assistive, and passive. 

Active: Active exercise is when you move the joint by yourself without any help from another person. For example, you actively flex and extend your ankle as well as move the joint around in a circle. 

Active assistive: Active assistive exercises rely on the effort that you put in, as well as effort put in by someone else. This other person can be a professional or someone who is there to help you through your healing journey. These movements are helpful when it is painful to flex or extend the joint by yourself. For example, if you have hurt your shoulder, someone will grab your arm whilst you relax the muscles in your arm. They will then slowly move your arm out and to the side. They will then stop at the point of pain and let the muscles and joint rest there for a few seconds before bringing your arm back to the side of your body. 

Passive: These are exercises that rely on the effort of someone else. These exercises are normally performed when you are unable to move the joint by yourself. These types of exercises are often done after you have just had an operation or injury, or you just are not able to move the joint by yourself. The professional will hold onto the joint and move the limb without you engaging any of the muscles that surround the joint. 

According to, physical activity helps reduce pain and increase range of motion in people who suffer from arthritis. Even if you do not have arthritis, you may get the same benefits when it comes to increasing your range of motion. 

Ways in which you can increase range of motion in specific areas of the body 

We are now going to look at specific exercises that you can do that will help your range of motion in specific joints. 

How to increase range of motion in your shoulders

There are different exercises that you can do that will help increase your range of motion in your shoulder. Harvard Medical School released an article showing you which exercises can help increase mobility. 

  1. Pendulum Stretch
    Firstly you need to relax your shoulder. Stand or lean over slightly and allow your affected arm to hang down. You are then going to want to swing your arm in a small circle. Do 10 circles in each direction once a day. 
  2. Finger Walk
    Face a wall about three-quarters of an arm’s length away. Reach out and touch the wall with your fingertips at waist level. You want your elbow to be slightly bent and then you are slowly going to walk your fingertips up the wall like a spider. Keep going until you reach a point of pain or discomfort. Once you have reached that point, leave your arm there for a few seconds and then slowly walk your fingers down the wall. Do this 10-20 times a day. 

How to increase range of motion in your knees

There are many different methods and exercises to increase range of motion in your knees. A 2008 study shows the best movements and exercises to increase range of motion in your knees.

  1. Heel Slides
    Lie on your back or sit on the floor. Make sure that your legs are stretched out and are as straight as possible. You are then going to slowly bend your knee by sliding your heel towards your buttocks and then back down to the starting position. Each set will consist of 10 of these movements. You want to do 3 sets of 10 once a day with 45 seconds rest between each set. 
  2. Knee Flexion
    Begin by lying face down. You can place a pillow underneath your stomach if this is more comfortable. Place a resistance band around your ankles and slowly bring your ankle towards your head. You do not want to go past the point of pain. Slowly pull on the band to flex your knee, hold it there for a few seconds and then bring your ankle back to the starting position. Perform this exercise three times a day for best results. 

How to increase range of motion in your hips 

There are so many different hip exercises out there. Finding the right ones for you might take some time, and you may need to consult a professional to ask which routine is best for you and your specific situation. Here are a few of the more common hip exercises that you can do. 

  1. Hip Circles
    You are going to stand on your right leg and lift your left leg. Then, move your left leg in a clockwise circle. Do 20 circles and then change directions. Once you have done both directions, change legs and do the same on your right hip. 
  2. Sidestep with band/exercise belt
    (Make sure that you keep your toes facing straight ahead. You can increase the intensity of this exercise by lowering the band and lowering your squat position.)
    First you are going to stand in a half-squat position. Place the resistance band around your lower thighs. Then, engage your hip muscles as you slowly take small steps to the side. You want to take 8-15 steps in one direction and then take 8-15 steps in the opposite direction. 


It is now safe to say that you have a better understanding about range of motion, as well as how you can increase your ROM using natural ways. Exercises and the massages might take you a bit longer than medication or surgery to fully resolve any issues, but there are a multitude of benefits to increasing your range of motion holistically. At the end of the day, the natural way will not only increase your range of motion, but it will also help to strengthen the muscles around the joints. This will increase your overall muscle and joint health in the long run. 

Always remember that:

  • When you massage, apply more pressure towards your heart and less pressure away from your heart. This will ensure that you go with your body’s natural cycle and blood flow. 
  • Do not go past the point of pain when you are doing your exercises. If it hurts, you need to stop. Pain does not equal gain. It can cause injuries. 
  • If you are still struggling with your range of motion, consult a doctor. There might be a neurological issue or a fracture that you are unaware of. 

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