The Best Workout for Joint Pain

Are you struggling with joint pain? Look no further! This article will reveal the best exercises to help alleviate the discomfort and get back to feeling like yourself. You’ll soon be on your way to living a life free from joint pain.

Quick facts: Best Workout For Joint Pain

  • ✅ Low-impact exercises such as swimming, walking, and cycling are great for relieving joint pain – American College of Sports Medicine
  • ✅ Strength training can help reduce joint pain – Arthritis Foundation
  • ✅ Yoga can help improve joint flexibility and reduce joint pain – Mayo Clinic
  • ✅ Balance exercises can help improve joint stability and reduce joint pain – Harvard Health
  • ✅ Stretching can help reduce the risk of joint injury and improve joint flexibility – American Council on Exercise


Exercise is an important part of maintaining a healthy lifestyle, but for many individuals with joint pain, the thought of a long, strenuous workout can be intimidating and even painful. Fortunately, there are many different types of workouts that can help to reduce joint pain while still providing the benefits of exercise.

This article will provide an overview of the best exercises for joint pain—including both low-impact and high-impact exercises—and provide tips on how to find a workout plan tailored to your needs. With proper guidance and exercise selection, people of all fitness levels can benefit from regular physical activity.

Causes of Joint Pain

Joint pain can be caused by a variety of factors, from incorrect posture to overuse or injury. Age can also be a factor, as the body’s joints and tissues wear down over time. Understanding the potential causes of joint pain can help you identify the best workout to reduce your discomfort. Let’s take a look at the common causes of joint pain:

  • Incorrect posture
  • Overuse
  • Injury
  • Age


Overuse is one of the primary causes of joint pain. This occurs when a person overworks or over-stresses their joints, which can cause wear and tear on the cartilage that cushions the joint. People who repetitively perform the same movements on a regular basis are at an increased risk for developing this type of injury.

In addition to physical activity, many chronic diseases such as arthritis and diabetes can also lead to joint pain due to inflammation and a decrease in cartilage production.

In order to combat overuse injuries, it is important for people to engage in low-impact workouts like swimming, hiking, cycling, or strength training with low weights and high repetitions. This helps ensure that all joints remain protected from excessive strain and stress.


Joint pain can have many causes. One of the most common is injury, which can cause a range of issues such as inflammation and swelling. This type of pain can occur from an acute trauma, such as a fall or sports injury, or it could be the result of chronic wear and tear on the joint over time. Arthritis and bursitis are two other common causes of joint pain that involve inflammation in the joints.

Injuries to ligaments and tendons in and around the joint can also cause joint pain. Ligaments connect bone to bone, while tendons connect muscle to bone. Strains and sprains can occur when these tissues are stretched beyond their normal range of motion, causing irritation and inflammation in the joint. Repetitive stress injuries may also cause chronic joint pain over time due to repeated use of a particular muscle group or movement pattern.


Arthritis is one of the most common causes of joint pain, affecting more than 54 million American adults. It is a chronic condition that affects the cartilage, bones, and lining of your joints. There are two main types of arthritis: osteoarthritis and rheumatoid arthritis.

Osteoarthritis occurs when the protective cartilage at the end of bones wears away over time, while rheumatoid arthritis is caused by an autoimmune disorder that causes your body’s immune system to attack its own healthy tissue.

Symptoms of arthritis include swelling, tenderness, stiffness and decreased range of motion. Treatment may include physical therapy or medications to reduce swelling and pain. Exercise can also help reduce symptoms associated with arthritis by improving joint function and increasing strength and flexibility in nearby muscles. Low-impact activities such as walking, swimming or cycling are especially beneficial for those living with joint pain from arthritis.

Benefits of Exercise for Joint Pain

Exercise is important for maintaining good joint health. It can reduce joint pain and can increase flexibility, strength, and mobility in the affected joints. Regular physical activity can also help reduce inflammation in the joints, which can keep them healthy and prevent further problems.

Let’s look at the benefits of exercise for those with joint pain:

Improved Strength

Improved Strength is one of the main benefits of exercise for joint pain. Exercise can help you not only improve your overall strength but also target specific muscles and joints, which helps support joints and lessen joint pain.

Resistance training strengthens the muscles that surround a joint, and these stronger muscles provide more support for the joint itself. That support can help lessen inflammation, reduce the risk of injury from everyday activities, and decrease the intensity of joint pain. Additionally, strength training helps increase muscle endurance and reduce fatigue so it’s easier to move something heavy or perform an activity like walking or climbing stairs. All of these are helpful in reducing joint pain while increasing mobility.

Increased Flexibility

Increased flexibility is one of the key benefits of exercise for joint pain. When you stretch your muscles, you help them remain flexible so they can move better and with greater range. Stretching before and after exercise can help reduce the risk of injuries. It can also help improve joint range of motion, making it easier to move freely. Additionally, stretching can help ease tension in the muscles which helps reduce joint pain and inflammation.

For those with joint pain, it’s important to focus on gentle, low-impact exercises like walking and swimming rather than rigorous aerobic workouts such as running or jumping jacks. Low-impact activities are beneficial because they do not put extra stress on already painful joints. Additionally, incorporating regular stretching exercises into your workout routine can further improve joint flexibility and decrease overall discomfort.

Improved Range of Motion

Exercising can have a positive impact on joint pain and range of motion or flexibility. When we exercise are joints move through a full range of motion, stretching the muscles and tendons around the joint. Regularly exercising can improve the strength and stability of the joints, while muscles and tendons also become more flexible due to regularly working through their entire range. Improved range of motion is essential for reducing discomfort in your joints with activities like walking, crouching or extending your arms.

By performing regular exercises that target the leg, hip and back you can improve your overall range of motion so you may be less likely to experience joint pain with everyday activities. Additionally, these exercises help to reduce stiffness within joints that result from lack of movement or overuse related injuries like tendonitis. Regularly exercising also helps to increase circulation in our bodies which can also bring relief to aching joints by promoting better oxygen flow throughout our bodies.

Types of Exercise

There are various types of exercises that can help relieve joint pain. Low-impact exercises like tai chi and yoga are great for those who want to do a gentle form of exercise without putting too much strain on the joints. High-impact exercises, such as running and swimming, on the other hand, can help strengthen the muscles around the joints and reduce pain.

Let’s take a closer look at the different types of exercise that can help with joint pain:

Low-Impact Cardio

low-impact cardio exercises are ideal for those with joint pain or other chronic conditions, as they offer an effective way to get fit without putting too much strain on the body. Low-impact cardio includes activities such as brisk walking and swimming, both of which increase the heart rate and help burn fat while taking it easy on the back, knees, and other joints.

Additionally, low-impact exercises can be done safely in an indoor environment; for example, stationary cycling is a great option for those who prefer to stay out of the elements. Low-impact activities also offer multiple benefits such as improved mood and energy levels in addition to reduced joint pain.

Strength Training

Strength training is a type of physical exercise that uses resistance to strengthen and condition the body. It helps build muscle, increase bone density, burn calories, and improve balance, coordination and posture. Strength training also has the potential to reduce joint pain caused by arthritis, tendonitis and other injuries.

Depending on your joint health, it can be done with free weights (dumbbells or barbells), resistance bands or weighted machines. Some great exercises for those with joint pain include:

  • Upper body work such as modified push-ups or an incline chest press;
  • Lower body exercises like squats or split squats;
  • Core strengthening moves like planks; and
  • Dynamic stretches like hip openers.

Before engaging in any strength training exercise program—especially if you have joint pain—it is important to consult a doctor first to ensure that you don’t worsen any existing health issues.


Stretching exercises are an important part of any workout routine when it comes to joint pain. These exercises are designed to gently stretch and relax the muscles around the joints and improve flexibility. This can help reduce joint pain, decrease muscle tension and stiffness, and improve overall range of motion.

Traditional stretching can include static stretches (holding a stretch for a period of time) as well as dynamic stretches (adding movement while stretching). Some examples of common stretching exercises include:

  • Standing quadriceps stretches
  • Standing calf stretches
  • Side-to-side neck rolls
  • Arm circles
  • Ankle rolls
  • Hip circles
  • Lunge walkouts

Stretching should be done gently first thing in the morning or after a workout when the muscles are warm.

Aqua Therapy

Aqua therapy, also known as underwater exercise or hydrotherapy, is a type of exercise that uses the resistance of water to help soothe and strengthen joints while providing low-impact workout. This type of exercise is ideal for those suffering from chronic joint pain, as it can improve mobility and strength without putting excessive strain on the joints. Aqua therapy utilizes the natural buoyancy and resistance of water to strengthen muscles surrounding the joints, which in turn improves joint function.

Aqua therapy exercises can be performed in a shallow pool (waist-deep) or deep pool (chest-deep). Exercises that are typically done in a shallow pool include walking, jogging, stretching and squats. When done in a deep pool, exercises may include running, basic yoga poses and more demanding resistance training moves such as lunges with hand weights. It’s important to remember that even though aqua therapy provides an easy low-impact workout for those with joint pain – there is still risk of injury if movements are not done properly; swimming classes or aqua fitness classes may be recommended by a professional before taking part in this type of exercise.

Tips for Working Out with Joint Pain

Working out with joint pain can be a challenging yet rewarding experience. It is important to consult your physician before beginning any workout routine as some exercises might increase your joint pain. There are several exercises and modifications that can help you work out without exacerbating your joint pain. Let’s look at some of the best practices for working out with joint pain:

Start Slowly

When exercising with joint pain, take it slow. Start with low-impact exercises such as walking, swimming, or cycling. Aim for three to four days a week for about 30 minutes each session. As you become more comfortable with the exercises and your body adjusts, you can increase the intensity of the workout by increasing speed, adding hills to your walk or swim, and using weights in your exercises.

Working out can also help strengthen weak joints that are causing you pain. By engaging in regular strength training two to three times per week for 15-30 minutes each session you can build up the muscles around weak joints to help stabilize them and reduce pain. Start with light weights or resistance bands until you get used to the routine and then move onto heavier weights that challenge your muscles but don’t put too much strain on your joints.

Listen to Your Body

When you are working out with joint pain, it is important to listen to your body. If something hurts during a workout, you should stop and rest. You may need to modify movements, exercises or activities due to joint pain. Furthermore, if you find that a particular exercise or movement causes more pain than usual, do not push yourself and cease the exercise immediately.

It is also important to consider the type of physical activity that you are engaging in when dealing with joint pain. High-impact activities such as running or jumping can put additional stress on the joints and can cause further damage if done incorrectly. Instead, focus on low-impact aerobic workouts such as swimming and cycling which are ideal for those with joint pain as they put minimal strain on your joints. Additionally, it is important to incorporate stretching into your routine to ensure that your body remains flexible and limber which can help reduce inflammation from tight muscles surrounding the joints.

Take Breaks

When exercising with joint pain, it’s important to take breaks between sets and reps of exercise. Taking a break in between exercises will give your joints time to rest and will help prevent further damage. This is especially true for people with arthritis or other joint disorders.

It is recommended that you take 1-2 minutes between sets and reps in order to get the most out of your workout without putting too much strain on your joints. Additionally, you should use lighter weights or resistance bands as opposed to heavy dumbbells when working out with joint pain in order to reduce the amount of stress on your joints.

Taking regular breaks when exercising can help prevent further injury while still getting an effective workout in!

Use Proper Form

When working out with joint pain, it is essential to use proper form. Poor form can lead to further injuries and joint pain.

When lifting weights, keep your back straight and make sure you are using the muscles in the area being worked. For example, when doing chest presses, focus on pushing through your chest and shoulder muscles rather than your arms or back. When doing core exercises, especially planks, focus on keeping your back straight and engaging your abdominal muscles.

It can also be beneficial to practice yoga or pilates to gain more body strength in order to properly support the joints while exercising. Lastly, it is important to start slowly when beginning any new exercise routine and gradually increase intensity as you become more comfortable with the form and technique of each exercise.


Conclusion: The best workout for joint pain is one that focuses on maintaining flexibility, increasing strength and using cardio to improve overall fitness. Pilates, yoga and swimming are all good forms of exercise as they target the muscles around the affected joints and provide a low-impact form of exercise. Resistance training with light weights or band exercises is also beneficial for joint pain, as it increases the strength of surrounding muscles and helps protect the joints.

For a comprehensive approach to dealing with joint pain, consult a physio or pilates instructor who can tailor an exercise program to meet your specific needs.

FAQs about: Best Workout For Joint Pain

Q: What exercises can I do to help relieve joint pain?

A: Low-impact exercises such as swimming, water aerobics, and walking can be beneficial for those suffering from joint pain. Strength training exercises with light weights can also help to build muscle and stabilize the joints. Tai Chi and yoga are also great ways to increase flexibility and strength without putting too much strain on the joints.

Q: What should I avoid doing if I have joint pain?

A: Avoid any activities that involve a lot of pounding or jarring of the joints, such as running on hard surfaces or high-impact aerobics. Also, avoid any exercises that involve full extension of the joint, such as deep squats or lunges, as they can cause further irritation. Lastly, make sure to always warm up and cool down before and after exercise.

Q: What other lifestyle changes can I make to reduce joint pain?

A: In addition to exercise, maintaining a healthy weight and eating a balanced diet can make a big difference in joint pain. Eating foods rich in omega-3 fatty acids, such as salmon and flaxseeds, can help reduce inflammation. Additionally, getting enough rest, avoiding smoking, and managing stress can all help to reduce joint pain.

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