Regular exercise for joint pain can improve overall joint health. Here are some of the best exercises you can do for joint pain.

Story by: Reviewed by Ryan E. Modlinksi, M.D., orthopedic sports medicine physician on August 16, 2024

Exercises to reduce joint pain

Regular exercise for joint pain can improve overall joint health and help reduce chronic pain. 
 
Common causes of joint pain include arthritis (osteoarthritis, rheumatoid arthritis, gout), joint injury (from trauma or overuse), inflammation (tendonitis, bursitis, etc.), and strains or sprains.

“Physical activity plays an important role in managing joint pain and enhancing muscle strength,” said Ryan E. Modlinksi, M.D., orthopedic sports medicine physician with Norton Orthopedic Institute. “Simple aerobic exercise, such as walking, swimming or cycling can be effective in managing joint pain and improving overall joint health.”

Here are some of the best exercises for joint pain.

Aerobic exercises

Aerobic exercise can reduce joint pain in three important ways: improving joint function and flexibility, increasing muscle strength to better support the joints and promoting weight loss — which can reduce pain by relieving added pressure on the joints.

Walking

Walking is a simple, low-impact exercise for joint pain. A daily walk helps with joint mobility, flexibility and cardiovascular health. Aim to walk at a brisk pace for 30 minutes per day. If possible, try walking at parks or on nature trails to engage different muscle groups on varied terrain.

Swimming

Swimming is a low-impact exercise that is easy on the joints. Exercising in water reduces stress on your joints while still providing enough resistance for muscle strength. Water aerobics classes are a great option for guided pool exercises. 

Cycling

Cycling is another low-impact exercise that can be performed on a stationary bike or outdoors, on a bicycle. Cycling puts less stress on the joints while strengthening leg muscles. Thirty minutes of cycling several times per week can be enough to start seeing benefits.

Strength exercises

Performing strength exercises at least twice a week can help support joint strength. Heavy lifting is not necessary to achieve results. In fact, low-impact strength exercises with light weights, resistance bands or simply your body weight can be very effective for joint health. It is important to “start low and go slow,” and gradually increase weight and intensity over time. 

Bicep curls

Bicep curls target muscles in the upper arms, which can help reduce stress on the elbows. Using light dumbbells or resistance bands, you can perform two to three sets of 10 to 15 repetitions on each arm.

Leg raises

Leg raises can strengthen the upper legs and hips, which can help support your knees. You can perform seated leg raises for two to three sets of 10 to 15 repetitions on each leg.

Squats

Squats engage multiple muscle groups in the glutes and legs. You can start with body-weight squats and progress to holding light dumbbells as you build strength. Search simple YouTube videos for proper body-weight squat form to avoid putting too much stress on the knees and other joints.

Balance exercises

Simple balance exercises can improve mobility and strength at any age. Balance exercises are an especially important exercise for older adults. Improving balance can help avoid falls that can lead to joint injuries.

Standing on one foot

Try standing on one foot for 30 seconds, or as long as you can, then switch to the other foot. Stand near a wall or furniture for support if necessary.

Heel-to-toe walking

Walk in a straight line by placing the heel of one foot directly in front of the toes of the other foot. Practice for a few minutes each day to improve overall balance and coordination. 

Flexibility exercises

Stretching helps promote joint health by improving range of motion and supporting better overall mobility. A full-body daily gentle stretching routine can improve joint health. Be sure to include hamstring stretches, calf stretches and shoulder stretches. Hold each stretch for 20 to 30 seconds without bouncing. Simple yoga poses also can help promote overall joint health by combining aspects of flexibility, balance and strength exercises. 

Exercise your way to better joint health 
It is important to recognize your personal limits during physical activity by avoiding exercises that cause additional pain. Whether you are experiencing hip pain, knee pain, pain from an old shoulder injury or something else — speak to your provider before starting a new exercise routine.

While some feeling of resistance is normal during regular exercise, do not push yourself to the point that you become injured in the process. If you notice your pain flare up, stop the exercise immediately. If necessary, seek modifications or alternative options.

Incorporating simple exercises for joint pain into your daily routine can help reduce chronic pain and improve your overall quality of life. However, every patient, diagnosis and condition is unique. If you have questions or concerns about your joint health, speak to your provider about the best treatment plan for you.