4 Tips for Making Exercise More Joint-Friendly By Sara McEvoy Joint pain – including the swelling, stiffness, and
that it’s better to ramp up slowly than to do too much
reduced mobility that often comes with it – can be a
too soon and risk an injury. Bump up activity level
source of daily frustration. Even simple tasks like typing
gradually, even by as little as 5 to 10 minutes per
emails, putting away groceries, and walking up stairs
session, until reaching the recommended amount of
can become profoundly difficult when dealing with
150 minutes of moderate-intensity aerobic exercise per
chronic discomfort.
week (just 30 minutes a day for five days).
To add insult to injury, the thought of engaging in
Even making the commitment to walk and stand more
exercise may seem out of reach for anyone who
throughout the day can be a great place to start.
experiences regular joint pain and dysfunction. But while it may seem counterintuitive, regular physical
A proper warm-up before a workout reduces the risk of
activity is essential for maintaining or improving joint
joint injury and helps a person get the most out of their
health. In fact, according to the Arthritis Foundation,
exercise. Warm-ups should focus on increasing blood
exercise is considered the best drug-free treatment for
flow and tissue pliability in the areas of the body which
osteoarthritis, a leading cause of joint pain.
will be used most during the session.
So what kinds of exercise are best for joint health, and
Great warm-up exercises include arm circles, leg swings,
how can exercises be modified to prevent joint pain and
sit to stands from a chair, and easy walking or cycling.
damage?
A proper warm-up doesn’t need to take more than five
Build Up Your Tolerance Slowly Joints, muscles, and other connective tissues need
to ten minutes, but should be enough to get your heart rate up slightly.
adequate time to adapt to the physical demands of
While static stretching may improve joint range of
exercise. This is true for people with painful or healthy
motion, it should be reserved for the end of a workout.
joints.
Pre-workout stretching may weaken muscles during
Avoid the weekend warrior mentality and remember
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Warm Up Properly
Health & Wellness
exercise, and multiple systematic reviews of scientific
