Yes, you can rub ginger on your joints, as topical application (like with oils, creams, or hot compresses) may help reduce pain and inflammation from conditions like osteoarthritis due to its anti-inflammatory properties, but always do a patch test first for skin sensitivity and consult a doctor, especially if taking medications like blood thinners, say researchers and Healthline.
You can add some fresh ginger slices to olive oil and let it sit for a few days before using. Lastly, try massaging your joints with ginger oil or lotion to help reduce inflammation and joint pain.
Pain reduction: In a review published in Phytotherapy Research,researchers found that eating ginger or applying it to the skin could help alleviate pain and inflammation associated with premenstrual syndrome, muscle soreness after exercise, knee osteoarthritis, and migraine.
One animal study that looked at rheumatoid arthritis found that even though both turmeric and ginger reduced the incidence and severity of flare-ups, turmeric had significantly more anti-inflammatory and antioxidant power than ginger.
Fatty fish, nuts and eggs
They're rich in omega-3 fatty acids, which play a direct role in reducing joint inflammation and stiffness. “These healthy fats have powerful anti-inflammatory properties,” says Wanik. “Try to include fatty fish at least twice a week.
Here are seven simple ways to keep your joints lubricated as you get older.
Turmeric and ginger both exert antioxidant and anti-inflammatory activity on the body and they're generally well-tolerated, so combining them may help reduce inflammation and combat oxidative stress in the body.
Turmeric is best known for its use in Indian curry dishes and has become a trendy superfood for its ability to reduce inflammation — a common cause of discomfort and illness. One of the components of turmeric is a substance called curcumin.
Ice packs can help lessen pain and inflammation, especially after physical activity. Always place a thin towel between an ice pack and your skin. Massage. Massage may improve pain and stiffness in the short term.
Medications that slow blood clotting (Anticoagulant / Antiplatelet drugs) Interaction Rating=Moderate Be cautious with this combination. Ginger might slow blood clotting. Taking ginger along with medications that also slow blood clotting might increase the risk of bruising and bleeding.
Research published in the European Journal of Nutrition suggests that ginger can boost the metabolism by increasing thermogenesis, which is the body's process of burning calories to produce heat. Drinking ginger water on an empty stomach can help kickstart your metabolism, aiding in weight loss efforts.
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Soaking your feet in warm water (40 - 50°C) mixed with salt and crushed ginger for about 20 minutes every day dilates blood vessels, helping blood circulation throughout the body. You can also soak your hands in this mixture to help you sleep better.
But whether it's mild or severe, you can take some steps to ease the joint pain and swelling by resting it, applying an ice or heat pack and taking an over-the-counter analgesic, like acetaminophen (Tylenol), or NSAID, like ibuprofen or naproxen.
Studies show that ginger was found to reduce intense muscle pain and soreness that come after a good workout. But, it's important to remember that the effects of ginger won't be immediate; it takes about 2 grams of ginger each day for a minimum of 11 days before effects are felt.
Healthy eating tips to help reduce inflammation
Turmeric/curcumin
Turmeric is a super helpful herb for reducing swelling. It contains curcumin, which works like natural ibuprofen to reduce pain and swelling.
Some studies suggest it may also help arthritis pain and inflammation, although findings can be contradictory — even when researchers use the same data. A case in point: Three studies from a systematic literature review found that ginger relieved osteoarthritis (OA) pain better than placebo.
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Turmeric is great for chronic inflammatory conditions and long term health. Ginger is great for digestive issues and acute discomfort. They work differently and are absorbed differently so they are complementary not competitive. The research shows you should use both herbs together for maximum benefit.
Ginger contains gingerols and shogaols that prevent blood cells from clotting and acts as a natural blood thinner. Similarly, garlic is extremely beneficial to the entire cardiovascular system. Chemicals named alliin, allinase, and allicin present in garlic improve blood circulation by thinning the blood.
A Chinese herbal preparation, SiMiaoFang (SMF), has been used clinically for treating arthralgia by virtue of its anti-inflammatory and pain-relieving activities. However, no evidence base links SMF to anti-osteoarthritis (OA), particularly its link to inhibiting cartilage matrix degradation.
“Rosnilimab, a selective and potent depleter of pathogenic T cells, demonstrates efficacy, safety, and translational proof of mechanism in a rheumatoid arthritis phase 2b trial” ACR 2025; Abstract LB19.
Using heating pads on your painful joints can help relieve the pain temporarily. Apply heating pads for a few minutes at night or turn on a heated blanket to keep your joints warm while you sleep. You can also take a hot bath to help you relax and soothe your aching joints.