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Best Exercises for Arthritis and Joint Pain

Undoubtedly, the joint has been our most strengthened and well-endured hero, enabling us to walk, dance, jump, or twist. From a finger's delicate twig to the leg's decisive extension, our joints facilitate a symphony of motion that propels us through life.
As we age, it is natural that our joints lose that youthful strength they used to have at young ages. Therefore, it is essential to add all active lifestyle practices that would facilitate joints to retain their power and prevent wear and tear.
Exercise for joints makes the best for treating arthritis and joint pain. Through target movements, exercise helps achieve collective strength, improve flexibility, and reduce joint discomfort.
Let's get a detailed view of which exercises are best for arthritis and inflammation-induced joint pain.

Exercise and Joint Support

Maintaining joint integrity has always been crucial in a fast-paced world. Whether you are an athlete, an active gym goer, or someone looking to add healthy activities to life, understanding the vital role of exercise is essential.
The horizon of benefits of exercise is broader than just bones and joints. Instead, its effects are vast and cater to all body parts and organs.
Taking in the joints, in particular, regular low-stress exercise benefits the joint's strength, mobility, and flexibility.

Enhancing Joint Flexibility and Range of Motion

Exposing yourself continuously to regular exercises, specifically stretching and strengthening, promotes the range of motion. It also elongates the length of muscles which surrounds the joints.
Exercise increases flexibility and better muscle endurance, enabling our joints to move freely. In short, practices reduce the functional dependency of joints on surrounding muscles.

Promotes Joint Lubrication and Nutrient Supply

Exercise is found to increase the synovial fluid within the joints, which makes them more resilient towards strains. Physical activities also promote the circulation of synovial fluid within the bony structure to lubricate it to the optimum extent.
Moreover, exercise also enhances blood circulation, providing the skeletal system with the necessary nutrients. This better lubrication and nutrient supply protect the overall joint integrity.

Gradual Conditioning

Regular low-impact exercises do thorough conditioning of joints, ligaments, and tendons. This gradual conditioning increases joint endurance and stamina. Exercises gradually increase the duration and intensity of your workouts over time. This progressive overload challenges the joint structures, prompting them to adapt and become more resilient. As a result, your joints can handle longer durations of activity.

Best Exercises For Joint

exercises for arthritis and joint pain


Water plays a significant role when it comes to relieving the strain on joints as well as on the brain. If you have ever swum, you might have noticed the buoyancy of water uplifts the body weight so that your joints have to handle less at the moment. This low-impact activity retains the capacity of joints and does not cause wear and tear. Swimming makes a much better choice as compared to high-impact or weight-bearing exercises.
Swimming also offers a joint-friendly range of motions which enhances joint flexibility. Swimming is a more comprehensive workout as it engages multiple joints at a time, including shoulders, hips, and knees.

Yoga and Tai Chi

Both yoga and Tai chi offer holistic approaches to joint support by creating a range of motions, mental focus, and breathing techniques. They provide a gentle yet effective means of enhancing joint flexibility, strength, stability, and overall well-being.
The best thing about Tai Chi and Yoga is that it is gentle on the joints.
Tai chi enhances joint balance by synergistically adding weight-bearing and weight-shifting techniques. Just like Tai chi, yoga is also a mindful movement.
By practicing yoga, you develop body awareness and learn to align your joints correctly, reducing stress on specific joints and promoting balanced muscle development. Many yoga poses require you to engage and stabilize the muscles around the joints. Both yoga and Tai Chi help build strength and support for the joints, reducing the risk of injury and promoting joint stability.

Resistance Training

As the name suggests, resistance training, AKA weight training, involves using resistance or force for strength. People mostly use weights, resistance bands, or body weights for resistance.
As you perform resistance exercises, the muscles contract, creating tension in the tendons and ligaments. This increased muscle strength supports the joints, reducing the risk of injuries and promoting joint stability during movement. More robust muscles allow for better control and coordination of collective actions, enhancing joint mechanics and overall movement quality.
Lastly, resistance training increases bone density, creating better joint support.


Whenever we cycle, we put the following muscles to work:
  • Quadriceps,
  • Glutes,
  • Calves,
  • And hamstrings

As you pedal, these muscles engage and get strengthened. The stronger the muscles, the better the stability they provide to their joints. Cycling strengthens the muscles, which in turn aids in joint alignment and imbalances and prevents joint pain and discomfort.
Regular cycling also promotes joint lubrication to prevent stiffness and joint immobility.
Cycling is very promising for people with osteoporosis, as it keeps your joints and bony structure moving, thus preventing joint stiffness

Balance and Stability Exercises

Yes, it is the same balancing exercise you have played since childhood. But little did we know then that all our shenanigans add to our joint health and overall well-being.
Balance exercises such as standing on one leg, retaining yoga poses, or using balance boards are promising in gaining muscular strength and joint flexibility. It prevents the risk of falls with minor imbalances plus increases muscle capacity to endure any injury.

Exercise Tips for Arthritis

To get the desired results, you must ensure that you have been keeping the tips in mind. It will save you time plus prevent painful after-effects.
  • Do not overdo it: It is the key. The best approach is to engage yourself optimally. Avoid overdoing as it will only worsen the effects. People who engage too much in exercise often lose motivation in a day or two since they have exploited their stamina.
  • Take rest delays: Rest is best to get what you desire. After you finish the first round, give yourself a break so your body can regain its strength. Taking breaks also makes your exercise drill more varied and varied.
  • Pace yourself: You must gradually pace your body toward high-intensity exercises. It's better to exercise for shorter periods more frequently rather than overexerting yourself with longer sessions.
  • Consult with a healthcare professional: if you have osteoporosis and arthritis, it is best to add exercises suggested by your healthcare professional. This is primarily done to ensure that any exercise does not turn out to be one factor in worsening your condition.
  • Warm-up and cool down: it's best to get a warm-up before your exercise session as it will increase the blood flow to the muscles and joints. Similarly, cool down afterward to gradually bring your heart rate back to normal and help prevent stiffness.
  • Add joint support supplementation: it is always best to choose a combination approach. Pair up your arthritis-relieving drill with a JointCan supplement.
  • Joint protection: use joint protection covers or pads while engaging in strenuous and strengthening exercises. These protections will prevent muscle wear and tear and also retain joint integrity. For example, use supportive shoes with cushioned soles, use wrist or knee braces if necessary, and avoid high-impact activities that stress the joints.

Frequently Asked Questions

How often should I exercise if I have arthritis?

It depends on individual needs and capacities. As a general guideline, aim for moderate-intensity exercise at least three to five times weekly. However, it's crucial to listen to your body and not overexert yourself. Start with shorter durations and gradually increase as tolerated.

Is it safe to exercise if I have arthritis?

It is generally safe to expose your body to low-impact and strengthening exercises. However, getting a healthcare professional consultation is best if you experience prolonged pain and joint inflammation.

Is working with a physical therapist or exercise specialist for arthritis-specific exercises necessary?

Yes, to avoid worsening arthritis in heavy weight lifting or high-impact exercises.

Do joints improve with exercise?

Yes, gradually and steadily, you might get your desired results. It is best not to skip. Regular and low-impact exercises make a great success.

Final Verdict

Just as a nutritionally rich diet does, exercise also adds a lot to muscular and joint strength. Regular exercise helps strengthen the muscles around the joints, improve flexibility, and enhance overall joint stability. Low-impact exercises like swimming, cycling, walking, and activities like yoga and tai chi can be particularly beneficial for joint support.

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