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. It can be found in citrus fruits, berries, and leafy greens.

Green tea contains antioxidants that may help reduce inflammation and protect joint tissue. It can be consumed as a beverage or taken as a supplement.

This spice contains a compound called curcumin, which has anti-inflammatory properties and may help reduce joint pain. Turmeric can be used in cooking or taken as a supplement. In addition to exercise, maintaining a healthy diet and lifestyle can help promote joint health. Getting enough sleep , managing stress , and avoiding unhealthy habits like smoking can keep inflammation at bay.

These practices can help support joint health and improve your overall well-being. Exercise offers numerous benefits for your joints, including increased flexibility, improved range of motion, and strengthened connective tissues.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Strength training can provide numerous benefits for people of every age, size, and shape.

Read on to find your inspiration. Leg pain in children can be cause by a variety of factors. Take the quiz to help determine next steps.

Bone smashing is a TikTok beauty trend that encourages people to hit themselves with objects in the face in hopes of improving their looks after it…. Depending on the severity of an elbow fracture, nonsurgical and surgical treatment options exist to help repair the broken bone.

When you lift or carry items, use the palms of both hands or use your arms instead of your hands. Hold items close to your body, which is less stressful for your joints. For joint safety, slide objects whenever possible rather than lifting them.

Boost your calcium intake, because a diet rich in this important mineral helps to keep your bones sturdy and can lower your risk of osteoporosis, the brittle bone disease. There are plenty of sources besides milk, including yogurt, broccoli, kale, figs, salmon and calcium supplements.

Research shows vitamin C may help to slow the progression of osteoarthritis. While you may need that extra burst of energy in the morning, try and resist those second and third cups of coffee.

Studies show that the extra caffeine can weaken your bones. Supplementing your diet with a multivitamin is a good way to get the nutrients you may lack in your diet.

Strong joints and overall joint health will benefit from bone-building calcium and vitamin K, tissue-repairing vitamin C, pain-relieving vitamin E, folic acid and more. Choose function over fashion. Shoes shouldn't just look good; they should work well, too.

Look for flexible, supportive shoes that are squared or rounded at the toe so your toes can move around. A shoe with a rubber sole will give you more cushion.

Make sure your shoe is flexible at the ball of your foot, where you push off, but supportive enough that you cannot bend it in half from heel to toe.

Research shows pounding exercises like kickboxing and step aerobics can be tough on joints. Switch to low-impact activities like biking and swimming that offer the same calorie-burning benefits without the painful pounding.

Range-of-motion exercises such as stretching are a good way to keep your muscles and ligaments flexible and strong. Add weights to your workout and you'll tone up, too. It may be tough at first, but saying no to others lets you say yes to extra time for yourself. It also frees up time to allow you to say yes to exercise, healthy eating and stress reduction — three power-packed methods of improving your health.

Managing Pain View All Articles. Managing Pain Tips to Ease Joint Pain Joint pain can make simple activities difficult. This head-to-toe guide can help. Managing Pain 10 Tips for Healthy Knees and Strong Joints as You Age From regular exercise to eating well, there are many things you can do to protect your joints.

Try these tips for healthy knees and maintaining joint health. Quiz to Help Manage Pain This eye-opening quiz may be just what you need to help you take control of arthritis pain. Help yourself and help others.

Here are some more easy tips to keep your joints in top shape. Many people with arthritis resist regular physical activity or exercise because they fear it will increase pain or further damage their joints.

The body is supposed to move; our joints allow for movement. In fact, movement eases joint stiffness , reduces joint pain , strengthens the muscles which surround the joints, and help us maintain a healthy weight. The benefits are real, so keep moving!

It is important for everyone, especially people with arthritis, to protect their joints. The goal of joint-protection principles is to decrease pain and reduce the stress or burden placed on the joints. With regard to optimal joint health, it is necessary for us to maintain our ideal body weight.

Carrying excess body weight adds stress to our joints, especially the weight-bearing joints. Studies have found that weight loss significantly reduces knee pain, function, and stiffness associated with knee osteoarthritis.

The desired benefits of regular physical activity and exercise can be achieved with low-impact exercise—a gentler type of exercise that minimizes the stress put on joints during high-intensity workouts. According to the Arthritis Foundation, low-impact exercises that are easier on your joints include aquatic sports like swimming, social sports like golf, as well as walking and cycling.

The muscles that support our joints must be kept as strong as possible. You can work on maintaining or improving your muscle strength by doing strengthening exercises.

Weight training is often used as part of a strengthening regimen. Be careful to pace your workouts and not overdo it. With proper strength training, you will increase the stability of your joints, while decreasing pain.

Arthritis is characteristically associated with limited range of motion. To preserve your current range of motion or improve it, you should routinely put each joint through its full range of motion.

Extend, bend, or rotate each of your joints. Range-of-motion exercises improve flexibility, relieve stiffness and pain, and help keep our joints functional. Reducing inflammation is part of keeping arthritis symptoms under control and improving overall joint health.

An anti-inflammatory diet involves avoiding foods that increase inflammation while including more foods that decrease inflammation. Many sources suggest that a Mediterranean diet is a good choice for keeping inflammation under control.

Vitamin D and calcium are two nutrients that are required for healthy bones. Vitamin D is actually needed for calcium absorption. You can obtain vitamin D through sun exposure, diet, or supplementation. Many people need some supplementation.

A healthcare provider can order a blood test to determine if you are deficient in vitamin D. Low calcium is associated with decreased bone density and increased fracture risk. Most people are unaware that smoking increases the risk of osteoporosis and bone fractures. Smoking also increases the likelihood of injuries involving bursitis or tendonitis.

Smokers also have a higher risk of low back pain and rheumatoid arthritis. Stop smoking to improve bone health and joint health. DeRogatis M, Anis HK, Sodhi N, et al. Non-operative treatment options for knee osteoarthritis. Ann Transl Med. Bone Health. What exactly is a joint? What Can go Wrong Some people get arthritis ar-THRY-tis.

There are many different forms of arthritis: Osteoarthritis AH-stee-oh-ar-THRY-tis is the most common type of arthritis and is seen especially among older people. In osteoarthritis, the surface cartilage in the joints breaks down and wears away, allowing the bones to rub together.

This causes pain, swelling, and loss of motion in the joint. Sometimes, it can be triggered by an injury to a joint, such as a knee injury that damages the cartilage. Rheumatoid arthritis ROO-muh-toid ar-THRY-tis is known as an autoimmune aw-toh-i-MYOON disease, because the immune system attacks the tissues of the joints as if they were disease-causing germs.

This results in pain, swelling, stiffness, and loss of function in the joints. People with rheumatoid arthritis may also feel tired and sick, and they sometimes get fevers.

It can cause permanent damage to the joints and sometimes affects the heart, lungs, or other organs. Gout gowt is a form of arthritis that is caused by a buildup of uric acid YOOR-ic acid crystals in the joints, most commonly in the big toe.

It can be extremely painful. There are several effective treatments for gout that can reduce disability and pain. Juvenile arthritis is a term often used to describe arthritis in children. Children can develop almost all types of arthritis that affect adults, but the most common type that affects children is juvenile idiopathic id-ee-uh-PATH-ik arthritis.

Other forms of arthritis may be associated with diseases like lupus LOO-puhs , fibromyalgia fi-bromy-AL-juh , psoriasis suh-RYE-uh-sis , or certain infections.

In addition, other diseases might affect the bones or muscles around a joint, causing problems in that joint.

How do I keep my joints more healthy? Physical activity Being physically active is one of the most important things you can do to keep your joints healthy.

Definitions Arthritis ar-THRY-tis. Idiopathic id-ee-uh-PATH-ik. From unknown causes. Joint joynt. Where two or more bones are joined together.

For more information National Institute of Arthritis and Musculoskeletal and Skin Diseases NIAMS Information Clearinghouse National Institutes of Health 1 AMS Circle Bethesda, MD Phone: Toll free: NIAMS For telecommunications support, dial Fax: Email: NIAMSinfo mail.

gov If you need more information about available resources in your language or another language, please visit our website or contact the NIAMS Information Clearinghouse at NIAMSinfo mail.

NIH Publication No. Healthy Muscles Matter. Healthy Joints Matter. Healthy Skin Matters. Healthy Bones Matter. Related Resources For information about healthy joints, visit: Sports Injuries Sprains and Strains For information about juvenile arthritis, visit: Juvenile Arthritis For information about physical exercise, visit:.

Providing our joints with the essential nutrients they need can help prevent the onset of joint-related conditions, manage existing issues, and support overall joint function.

Here are some essential nutrients beneficial for joint health:. Consuming omega-3 fatty acids , which are primarily found in cold-water fish like salmon, mackerel, and sardines, can help alleviate pain and stiffness in people with arthritis due to their anti-inflammatory properties.

These are natural compounds found in and around the cartilage cells. Supplements of glucosamine and chondroitin can help replenish and repair cartilage, especially in individuals with osteoarthritis.

They work by providing the raw materials needed to produce new cartilage and by reducing cartilage-damaging enzymes. This mineral helps to strengthen bones, reducing the likelihood of fractures and conditions such as osteoporosis.

Excellent sources of calcium include dairy products, green leafy vegetables, and fortified foods. Getting enough Vitamin D is important for strong bones because it helps with calcium absorption. Without enough Vitamin D, bones can become brittle. You can get Vitamin D from natural sunlight or from fatty fish, fortified foods, and supplements.

Vitamins C and E, selenium, and carotenoids are antioxidants that protect cells from damage by free radicals. Berries, nuts, dark chocolate, spinach, and artichokes are foods rich in antioxidants. These compounds also help reduce inflammation in the joints.

Both turmeric and ginger contain natural anti-inflammatory compounds. Curcumin, the active ingredient in turmeric [ 6 ], has been shown in numerous studies to reduce pain and stiffness in osteoarthritis and rheumatoid arthritis patients.

Bone broth , chicken skin, fish skin, and collagen supplements can help boost collagen levels. Maintaining good bone health is essential, and vitamin K plays a crucial role in this process. It helps in the production of proteins that are necessary to maintain calcium levels in the bones.

You can find this important nutrient in green leafy vegetables like kale, spinach, and broccoli. Including zinc-rich foods in your diet is important for the renewal and mineralization of bone tissue. Some examples of foods high in zinc are meats, dairy products, nuts, and beans.

While recognized for immune support, vitamin C is also crucial for collagen production. Citrus fruits, strawberries, bell peppers, and tomatoes are good sources of vitamin C. When it comes to joint health, routine check-ups can help monitor any changes in joint function over time, identify early signs of joint-related conditions, and assess risk factors such as body mass index and physical activity levels.

Furthermore, these visits allow you to discuss with healthcare professionals any concerns or symptoms you may be experiencing. They can offer personalized advice on nutrition, exercise, and lifestyle habits to optimize your joint health based on your unique health profile.

Regular medical check-ups are an investment in your health. They provide peace of mind and can save you from significant health issues and medical expenses in the long run. Remember, prevention is always better than cure; regular check-ups are a cornerstone of preventive healthcare.

Treatment for joint conditions often involves a combination of surgical and non-surgical options designed to alleviate pain, improve mobility, and enhance the quality of life.

Over-the-counter pain relievers and anti-inflammatory drugs NSAIDs like ibuprofen can help reduce pain and inflammation. In more severe cases, prescription medications such as corticosteroids, disease-modifying anti-rheumatic drugs DMARDs , and biologics might be necessary.

A physiotherapist can design a personalized exercise program to strengthen muscles around the joint, improve flexibility, and enhance range of motion. Physical therapy can also incorporate other treatments like heat or ice therapy, massage, and electrical nerve stimulation. If other non-surgical treatments do not relieve pain, doctors may recommend injections directly into the affected joint.

These can include corticosteroid injections to reduce inflammation or hyaluronic acid injections to lubricate the joint. When non-surgical treatments are ineffective, or the joint damage is severe, surgical intervention may be necessary.

This is a minimally invasive procedure wherein a small camera arthroscope is inserted into the joint through a small incision, allowing the surgeon to examine and repair the joint [ 7 ]. Arthroscopy can remove damaged tissue, repair torn ligaments or cartilage, or smooth a rough joint surface.

In this procedure, only the damaged parts of the joint are removed and replaced with metal or plastic components. This is often done in cases of hip or knee arthritis when damage is confined to one part of the joint.

This is a more extensive surgery where the entire damaged joint is replaced with an artificial one made from metal, plastic, or ceramic.

This is often the last resort for severe arthritis or joint damage. This surgical procedure is often used for knee or hip conditions. It involves reshaping the bones to relieve pressure on the joint and improve alignment [ 8 ]. In this procedure, the surgeon fuses the bones in the joint together, eliminating joint movement to alleviate pain.

The choice between non-surgical and surgical treatments should be made in consultation with a healthcare professional, considering the benefits and risks associated with each option. Diet plays a crucial role in maintaining joint health and managing joint-related conditions.

Certain dietary approaches may help reduce inflammation, alleviate pain, and support overall joint health. Here are some specific diets beneficial for joint health:.

This diet, rich in fruits, vegetables , whole grains, legumes, and olive oil, emphasizes foods high in antioxidants and anti-inflammatory properties. Fish, a primary protein source in this diet, is an excellent provider of omega-3 fatty acids known to reduce inflammation.

Nuts and seeds, another staple, are rich in monounsaturated fats and vitamin E, beneficial for joint health. This diet focuses on foods that reduce inflammatory responses in the body.

Like the Mediterranean diet, it encourages the intake of fruits and vegetables, whole grains, fatty fish, nuts, and seeds. It also recommends limiting processed foods, refined carbs, and sugary drinks — all known to increase inflammation [ 9 ].