Exercises to relieve joint pain

As many as one in four American adults has arthritis, a leading cause of joint pain. And those aching ankles, knees, hips, wrists, elbows, and shoulders can get in the way of everyday activities, family responsibilities, and work.

But joint pain isn't something you have to resign yourself to living with. There are steps you can take today — like exercising more — that can help ease your discomfort.

Causes of joint pain

There are a number of different reasons your joints might hurt. Some of the most common causes include:

• injuries, accidents, and fractures
• osteoarthritis
• tendinitis
• overuse
• autoimmune conditions like lupus and rheumatoid arthritis
• gout
• infections.

Benefits of exercise to relieve joint pain

In many of those cases, exercise can help your joints to move with more ease and less pain —even though moving may be the last thing you feel like doing if your joints are sore.

A mix of moderate-intensity, low-impact cardiovascular exercise and resistance training can improve your strength and flexibility. This article will focus on joint-specific strengthening and stretching exercises. But you should also be doing some form of aerobic (cardio) exercise. Not only is it good for your heart and overall health, but it also helps ease stiffness and lubricate joints, while boosting production of your body's natural painkilling compounds.

Exercise also delivers relief from stiffness that can set in if you don't stay active enough. "For example, if you have shoulder arthritis and stop moving your shoulder, it will get stiff — to the point where you could develop a condition called frozen shoulder," says Dr. Robert H. Shmerling, senior faculty editor at Harvard Health Publishing and former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center.

"Over time," continues Dr. Shmerling, "a regular exercise routine can also tamp down systemic inflammation that might be contributing to your joint pain."

Lastly, staying consistent with exercise can help you lose weight or maintain a healthy weight, which can decrease pressure on painful joints.

Stretching and strengthening for joint pain relief

There are several important components of an exercise plan for joint pain relief, including muscle strengthening and stretching.

Resistance training is essential for building strength in the muscles that surround your sore joints. While it won't reverse damage from a chronic condition like osteoarthritis, Dr. Shmerling says, it may ease some of the pain.

Stretching improves the flexibility of your muscles, helping you to move your joints through their full range of motion and ward off pain and stiffness.

Joint-specific exercises

How you exercise to ease joint pain will depend on the joint that's bothering you. Consider working with a physical therapist or an experienced certified personal trainer to help you design an individualized exercise program.

The exercises below are generally safe to try, but if you are recovering from a recent injury or have an underlying health condition that causes your pain, it's worth checking with your doctor before you begin.

A note on terminology. Each time you complete the full movement, that's a "repetition," or "rep." A "set" is a specific number of repetitions.

Shoulders

Strengthen: Standing arm raise

Reps: 10
Sets: 1 to 3
Rest: 30 to 90 seconds between sets

• Start standing with your feet hip-width apart holding a one- to three-pound weight in each hand with your arms at your sides, thumbs facing forward.
• Squeeze your shoulder blades together and keep your shoulders down as you slowly lift your arms and raise the weights to shoulder height. Keep your elbows soft (not locked) throughout the movement.
• Pause, then slowly return to the starting position. This is one rep.

Stretch: Wall climb

Reps: 3 to 4 of each step on each side
Sets: 1                                                                                                                                              
Hold: 10 to 30 seconds

• Start standing facing a wall.
• Extend your right arm with your elbow soft (not locked) and place your hand on the wall at shoulder height. Slowly walk your fingers upward, stepping in toward the wall as your hand climbs higher.
• Stop when you feel mild tension in your shoulder. Hold for 10 to 30 seconds.
• Slowly walk your fingers back down the wall and return to the starting position. Repeat for your desired number of reps.
• Switch arms and repeat.
• Turn so that your left side faces the wall. Extend your left arm with your elbow soft (not locked) and place your hand on the wall at shoulder height. Slowly walk your fingers upward, stepping in toward the wall as your hand climbs higher.
• Stop when you feel mild tension in your shoulder. Hold for 10 to 30 seconds.
• Slowly walk your fingers back down the wall and return to the starting position. Repeat for your desired number of reps.
• Switch arms and repeat.

Knees

Strengthen: Seated knee extension

Reps: 10 per leg
Sets: 1 to 3
Rest: 30 to 90 seconds between sets

• Sit up straight on a chair or bench with your feet flat on the floor and your hands resting on your thighs.
• On an exhale, slowly lift up your right foot to the level of your hip without locking your knee. Pause, then slowly lower the foot to the starting position.
• Finish all reps, then repeat with the left leg.

Stretch: Hamstring stretch

Reps: 3 to 4
Sets: 1
Hold: 10 to 30 seconds

• Lie on your back with both knees bent and your feet flat on the floor.
• Grasp your right leg with both hands behind the thigh.
• Extend your leg to lift your right foot toward the ceiling, foot flexed. Straighten the leg as much as possible without locking your knee to feel a stretch along the back of your right thigh.
• Hold for 10 to 30 seconds. Keep your shoulders relaxed on the floor.
• Return to the starting position and repeat with the left leg. This is one rep.

Hips

Strengthen: Side-lying clam

Reps: 10 per side
Sets: 1 to 3
Rest: 30 to 90 seconds between sets

• Lie on your right side, knees bent so your heels are in line with your buttocks. Rest your head on your right arm on the floor.
• Keep your feet together and your hips stacked and still as you slowly lift your left knee up toward the ceiling. Lift your knee as high as possible without letting your hips or pelvis move.
• Pause, then slowly return to the starting position.
• Finish all reps, then repeat on the left side.

Stretch: Butterfly pose

Reps: 3 to 4
Sets: 1
Hold: 10 to 30 seconds

• Start sitting on the floor.
• Bring the soles of your feet together and let your knees fall apart toward the floor.
• Place your hands on your ankles. Hinge forward from your hips until you feel a stretch in your inner thighs. Maintain a neutral spine with your shoulders down and back and abdominal muscles contracted, and keep your head and chest lifted as you hinge forward.
• Hold for 10 to 30 seconds.
• Return to the starting position. This is one rep.

Tips for exercising with joint pain

When your goal is to alleviate joint pain, it helps to keep a few important safety tips in mind during exercise:

• Warm up before exercising. Spend at least five to 10 minutes preparing your muscles and joints with gentle cardio or dynamic stretches that target the joints you'll be exercising.
• Start low and slow. Start at a low intensity, slow pace, and light weights, and gradually ramp up over time. You don't want to make your symptoms worse or experience an injury or other setback that sidelines you longer.
• Listen to your body. If you experience pain during a particular exercise, reduce the intensity or pick a different activity. You may notice some muscle soreness from exercise; this is usually temporary. If the pain worsens or doesn't go away, talk to your doctor.
• Pick activities you enjoy. You're more likely to stick with exercise you find fun and engaging.
• Opt for low-impact activities. Swimming, cycling, walking, yoga, Pilates, and tai chi strain your joints less than higher-impact activities like running or tennis.
• Focus on form. When strength training, pay close attention to your form. Performing exercises with proper form is crucial for getting the most out of the exercise and limiting your risk of injury or pain.
• Work up to 150 minutes per week. Aim for a total of at least 150 minutes of moderate-intensity aerobic exercise and two sessions each week that include balance and strength training. Start with short sessions of just a few minutes at a time until you feel more comfortable exercising.
• Don't forget to rest. Training too often can lead to injury and fatigue. Three or four workouts per week is a good benchmark.

Exercise photos by Miohael Carroll