You can strengthen your joints by engaging in various types of exercise as well as maintaining a healthy diet and weight. These practices can significantly improve your overall mobility and help reduce your risk of injuries. Several studies show that exercise helps decrease pain and improve joint motion for people with hip and knee osteoarthritis OA.

One review of 96 articles showed how physical activity and exercise often result in better outcomes than medications, injections, and surgery.

The best exercises for strengthening joints are those that help improve muscle strength, flexibility, and range of motion. Research shows that strength training resistance training or weightlifting is an effective intervention for easing pain, restoring muscle strength, and improving physical function among people with knee osteoarthritis.

Low impact aerobics, such as walking or cycling, can help improve cardiovascular fitness and strengthen the joints without causing too much stress. Evidence suggests that cycling, in particular, is one of the most effective rehabilitation methods to recover joint range of motion with less weight load.

Research shows that yoga improves muscular strength, flexibility, and functional mobility in people with knee osteoarthritis. Yoga poses, such as Downward Dog, Warrior II, Bridge Pose, and Tree Pose, are effective for strengthening the joints.

Pilates is a low impact exercise focusing on core strength, stability, and flexibility. The exercises are designed to be gentle on the joints, reducing their stress and impact.

Pilates can be particularly effective for strengthening the joints in your knees, hips, and shoulders. Water exercises, such as water aerobics or swimming, are excellent ways to strengthen your joints with very little impact.

The buoyancy of the water can help support your joints and reduce the risk of injury. Research shows that regular swimming exercises can improve muscle strength and reduce joint pain and stiffness in middle-aged and older adults with osteoarthritis. There are several foods and supplements that can help promote joint strength and reduce joint pain.

Here are some of the most commonly recommended ones:. Omega-3 fatty acids are found in fish oil supplements, flaxseed oil, and fatty fish like salmon and sardines.

Omega-3 fatty acids have been shown to reduce joint pain and inflammation. Anthocyanin is the joint-healthy flavonoid that gives blueberries their deep blue color.

Anthocyanins are anti-inflammatory and may help reduce joint pain and stiffness. A study reported that the consumption of olive oil contains anti-inflammatory compounds, such as oleocanthal, which may help reduce joint pain and inflammation.

In fact, the anti-inflammatory effects of oleocanthal are similar to those of ibuprofen. Glucosamine and chondroitin are natural substances found in the body, particularly in the joints and cartilage. Speak with your doctor before taking glucosamine and chondroitin, as research is mixed about its benefits.

This vitamin is essential for maintaining strong bones and may help reduce joint pain. Vitamin D can be found in fatty fish, egg yolks, and fortified dairy products, or taken as a supplement.

Vitamin C is important for collagen production, which is essential for maintaining healthy joints. Neck mobility can frequently be ignored despite its importance in everyday activities. Poor neck movement can lead to pain and problems in the neck, head, and upper back.

Always consult your doctor before starting a new exercise program. Dynamic warmup and range of motion exercises may not be appropriate for everyone, especially those with previous injuries or joint replacements.

Joint mobility can have many benefits on function for people at all stages of life. Natasha Freutel is a licensed occupational therapist and wellness coach and has been working with clients of all ages and fitness levels for the past 10 years.

She has a background in kinesiology and rehabilitation. Through coaching and education, her clients are able to live a healthier lifestyle and decrease their risk of disease, injury, and disability later in life.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Practice these stretches and exercises, at home and at the office, to work out the muscle groups needed to maintain stability while standing, walking….

Use these hip internal rotation exercises and stretches at home and at the office to improve internal rotator range of motion and help prevent lower…. As you age, your body changes and risk factors for injuries goes up. Exercise can help, especially mobility exercises, which can help improve pain….

Dynamic flexibility involves doing certain stretches and exercises that mimic the activity you are about to do.

This helps you warm up the muscles…. Including ankle stretching and strengthening in your daily routine pays off in accident prevention and better mobility. Strong, flexible ankles will…. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.

Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first.

The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape?

Here are the pros and cons health experts say you should consider. The activities your clinician recommends — and his or her advice on how much and how often to exercise — will depend on various factors, including which joints are involved, how severe the pain is, how fit you are, and whether you have other medical conditions.

The first step is flexibility exercise to improve joint mobility, reduce stiffness, and help prevent tightening of the tissues around the joint.

Flexibility exercises gently stretch and lengthen the muscles and move the joints through a range of motion that's comfortable — you should not feel pain — but produces a sensation of resistance. You should perform these exercises see examples when you are feeling the least pain and stiffness — for example, after a warm shower or at the end of the day.

If you take a pain reliever, do your stretching when the drug is having its strongest effect. You can start with just one or two exercises a day, three times a week, but try to work up to performing several, at least once a day. Sit with your knees bent and the soles of your feet together.

Draw your heels close to your body. Holding the shins or ankles with your hands, slowly bend your upper body forward and gently press your knees down with your elbows.

Hold for 20 to 30 seconds. Lie flat on your back with legs extended. Keep your neck on the floor but look down toward your chest.

Bend both knees and clasp them with your hands, pulling your knees toward your shoulders as far as they will comfortably go. Breathe in deeply and exhale, bringing the knees closer as you breathe out. Hold for 20 to 30 seconds while breathing normally. Lie on your back with your knees bent and feet flat on the floor.

Keeping your shoulders on the floor, gently lower your knees to one side and turn your head to the opposite side. Bring your knees back to the center and repeat on the other side. By strengthening muscles, you protect and support affected joints and improve overall function.

Inactivity due to osteoarthritis, as well as aging in general, can reduce muscle mass, contributing to frailty and weakness. Strength training involves contracting the muscles against resistance. The resistance can be from your own body or from hand or ankle weights or resistance bands. Your clinician will recommend specific exercises based on the condition of your joints and your level of pain.

Muscles should not be exercised to the point of fatigue. Start with four to six repetitions rather than the eight to 12 normally associated with resistance training. If you have joint pain that lasts more than an hour after you exercise, you're probably overdoing it. You should not do strength training more than two days per week.

Rest a chair against a wall. Sit at the front of the chair, knees bent, feet flat on the floor. Lean back in a half-reclining position with your arms crossed and your hands on your shoulders.

Keeping your head, neck, and back straight, bring your upper body forward, and then stand up slowly. Sit back down slowly and return to your original position. Repeat four to six times; build up gradually to eight to 12 repetitions. Holding onto the back of a chair for balance, bend your trunk forward and slowly raise your right leg straight behind you.

Lift it as high as you can without bending your knee or pitching forward. Slowly lower the leg, returning to the starting position. Do four to six repetitions. Repeat with the left leg. Build up gradually to eight to 12 repetitions. For added resistance, wear an ankle weight on the leg you are lifting.

Lie on your back with your knees bent and your feet flat on the floor. Place your palms flat on the floor next to your hips.

Keep your back straight as you lift your buttocks as high as you can off the mat, using your hands for balance only. Lower your buttocks not quite to the floor, then lift again.

While weight-bearing exercises can benefit joint health, using appropriate weights and maintaining proper form to reduce joint stress is essential.

Achieving optimal joint health involves targeting various muscle groups and joints throughout your body. Combining different exercises can create a well-rounded workout routine that supports joint mobility, stability, and overall well-being.

Incorporate low-impact cardiovascular exercises like walking, swimming, or cycling to improve heart health and enhance blood circulation, benefiting your joints. Includes resistance training exercises using body weight, resistance bands, or free weights. Focus on exercises that engage multiple muscle groups and support joint stability, such as squats, lunges, and push-ups.

Stretching and flexibility exercises can help you increase the range of motion in your joints. Gentle yoga or static stretches can be particularly beneficial. Incorporate dynamic joint mobility exercises that move your joints through their full range of motion.

These exercises can help reduce joint stiffness and increase joint flexibility. Consider low-impact aerobic exercises like dance aerobics or water aerobics, which provide cardiovascular benefits without putting stress on your joints.

Joint mobility exercises are dynamic movements that focus on moving your joints through their full range of motion.

These exercises help improve joint flexibility, reduce stiffness, and enhance overall joint health. Flexibility exercises and stretching are crucial in maintaining healthy joints and preventing joint stiffness.

These exercises help improve joint range of motion, reduce tension in muscles and tendons, and promote overall joint health. Regular stretching can enhance joint flexibility, making it easier to perform daily activities and exercise without discomfort.

Proper nutrition is crucial in supporting joint health and reducing inflammation, while certain supplements can provide additional benefits.

Including key nutrients and supplements in your diet can help maintain joint function and reduce the risk of joint-related issues [ 2 ]. Omega-3 fatty acids, which are present in fatty fish such as salmon, mackerel, and sardines , flaxseeds, and chia seeds, have anti-inflammatory effects that can help lessen joint pain and inflammation [ 3 ].

Curcumin, a substance found in turmeric, has strong anti-inflammatory and antioxidant properties. Consuming curcumin pills or including turmeric in your meals may benefit joint health. By maintaining proper levels of vitamin D, individuals may help support their joint health by potentially reducing the risk of inflammation and promoting the overall integrity of joints.

Vitamin D supplements can be particularly beneficial for those who have limited sun exposure, as the body produces this vitamin when exposed to sunlight. Collagen, a protein crucial for healthy joints , is produced with the help of the antioxidant vitamin C. Citrus fruits, strawberries, and broccoli are great sources and provide a lot of vitamin C.

These foods can provide critical nutrients like vitamin C. Green tea contains anti-inflammatory polyphenols. Green tea extract supplements may provide joint support and reduce inflammation.

Collagen is a primary component of cartilage, the connective tissue that cushions joints. Collagen supplements may help maintain joint health and reduce joint pain [ 4 ]. in any article is a substitute for medical advice or treatment for any medical condition.

Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

McKenzie Health System, in collaboration with the project stakeholders, recently convened a productive meeting with approximately 70 contractors to The Best Exercises for Your Joints Category: LiveSmart Posted On: Oct 7, Written By: Baldwin Keep your joints healthier by incorporating these activities into your workout routine.

Here are the best exercises to do to keep your joints in tip-top shape: Aerobic exercises — To ease strain on your joints, stick to lower-intensity activities like walking, biking, using an elliptical trainer or swimming.

Avoid high impact exercise such as jumping or running, especially on hard surfaces like sidewalks or streets, if you have joint pain or have experienced any deterioration in joint function. Strength training exercises — Whether you use free weights, gym equipment, resistance bands or your own body weight, strength training helps keep your muscles strong so they can better support your joints.

Proper form is important when doing any strength training exercise. Flexibility exercises — Activities such as yoga, tai chi and pilates help joints maintain flexibility so they can go through their full range of motion without pain.

These activities are low impact and can be performed by almost anyone, regardless of age or fitness level. Tai chi is especially helpful for older adults because it helps maintain better balance, reducing the risk of falls.

Stretching exercises — To loosen joints and muscles, stretch before and after aerobic and strength training activities. While some movements or forms can be excessively strenuous, there are many gentle forms of yoga and tai chi that are joint-friendly. Both can help to increase your range of motion, boost flexibility, improve balance, and tone muscles.

They are also excellent at promoting relaxation. In addition to the above stretches and workouts, keep the following tips in mind when beginning your routine to reduce overuse injuries and further aggravating joints. Building flexibility and strength is a marathon, not a sprint.

Also, keep your movements easy and gentle. Working out should be somewhat challenging, but not painful. If you feel pain or notice swelling or redness in your joints, stop and talk to your doctor about what is normal and what may be caused by overexertion.

Avoid anything that puts stress on your joints, like running, jumping, or lifting heavy weights. If it is a high-impact workout or sport, it will only increase your joint pain or damage.

Heat and ice treatments can be a great addition to your workout routine. Heat treatments, such as warm towels, rice bags, or heating pads can help to relax your joints and muscles. They should be applied warm - not hot - and used for roughly 20 minutes at a time.

Ice can be applied for up to 20 minutes as well to help reduce swelling. The specialists at MidAmerica Orthopaedics are well versed in joint pain management and offer a variety of surgical and non-surgical treatment options.

If you need additional guidance on managing joint pain, we can help. Give us a call to discuss your available care options or to make an appointment with one of our orthopaedic specialists at Physicians Physicians Physician Assistants Nurse Practitioners Physical Therapists Occupational Therapists Specialties Hand to Shoulder Clinic Sports Medicine Clinic General Orthopaedics Occupational Medicine Program Total Joint Clinic Pain Management Clinic Minimally Invasive Spine Clinic Concussion Clinic Pediatric Clinic Foot and Ankle Clinic On-Site Services Conditions Treated Orthopaedic Immediate Care Ambulatory Surgery Center Therapy Physical Therapy Occupational Therapy Functional Capacity Evaluation Diagnostics Palos MRI X-rays EMG DEXA Scan Ultrasound Patient Education Education Videos Patient Testimonials Workers' Compensation Forms Links Hospital Affiliations Academic Affiliations.

Patient Portal. Physicians Physicians Physician Assistants Nurse Practitioners Physical Therapists Occupational Therapists. Hand to Shoulder Clinic Sports Medicine Clinic General Orthopaedics Occupational Medicine Program.

Total Joint Clinic Pain Management Clinic Minimally Invasive Spine Clinic Concussion Clinic. Pediatric Clinic Foot and Ankle Clinic. Conditions Treated Orthopaedic Immediate Care. Ambulatory Surgery Center Therapy Physical Therapy Occupational Therapy Functional Capacity Evaluation.

Diagnostics Palos MRI X-rays EMG DEXA Scan Ultrasound. Education Videos Patient Testimonials. Hospital Affiliations Academic Affiliations.