From the Guidelines
You should consult with a healthcare provider for proper diagnosis and treatment of your persistent joint pain and instability, and in the meantime, consider taking over-the-counter anti-inflammatory medications like ibuprofen (400-800mg every 6-8 hours with food) or naproxen (220-500mg twice daily with food) for temporary pain relief, as recommended by recent guidelines 1. To address your joint pain and instability, it's essential to understand that joint pain often results from inflammation, cartilage damage, or surrounding muscle weakness, so addressing these underlying issues is crucial for long-term improvement. Some key considerations for managing your symptoms include:
- Applying ice to painful joints for 15-20 minutes several times daily to reduce inflammation, as suggested by various studies 1
- Resting the affected joints while avoiding activities that worsen symptoms
- Gentle strengthening exercises targeting the muscles around your joints can improve stability—try exercises like straight leg raises, gentle squats, or resistance band work for 10-15 minutes daily, as recommended by recent guidelines 1
- Wearing supportive braces or compression sleeves may provide additional stability during activities
- Maintaining a healthy weight reduces pressure on joints, particularly in the knees, hips, and ankles If pain persists beyond 2-3 weeks despite these measures, professional evaluation is essential as it could indicate arthritis, ligament tears, or other conditions requiring specific treatment. It's also important to note that the use of nonsteroidal anti-inflammatory drugs (NSAIDs) should be done with caution, and the least risky medication should be tried first, with escalation only if the first medication is ineffective, as recommended by the American Heart Association 1. Additionally, electroacupuncture and the use of glucosamine and chondroitin products are not recommended due to insufficient evidence, as stated in the NICE guidance 1.
From the Research
Possible Causes of Muscle and Tendon Shifting
- The shifting of muscles and tendons out of place in resting position, then clicking or popping back into place when exceeding the range of motion, may be related to joint instability or subacromial impingement syndrome (SAIS) 2.
- Joint pain and instability can be caused by various factors, including osteoarthritis, which is a common condition characterized by pain and loss of function in the affected joint 3.
Treatment Options for Joint Pain and Instability
- Exercise therapy is a recommended treatment for joint pain and instability, particularly for knee osteoarthritis pain, and has been shown to be as effective as nonsteroidal anti-inflammatory drugs (NSAIDs) and opioids 4.
- Physical therapy, including exercise and manual therapy, can help improve pain, mobility, and function in patients with subacromial shoulder pain 5.
- Corticosteroid injection and platelet-rich plasma (PRP) injection are also treatment options for SAIS, but may have varying levels of efficacy and safety compared to physical therapy and exercise 2.
Management of Persistent Joint Pain
- For persistent joint pain, it is essential to avoid medication overuse headaches and to use opioids only when necessary, as they can have adverse effects 6.
- A comprehensive treatment plan should include behavioral strategies, such as early initiation of therapy and adequate dosing, as well as careful attention to avoiding too frequent administration of acute therapy 6.
- Preventive treatment, such as low-dose medication with careful titration and monitoring of headache frequency, may be indicated for frequent headaches or joint pain 6.