When I see patients in the office, one of the most common things they say is, “Doc, I’m just getting older—everything hurts!” And sure, aging is part of life, but joint pain and stiffness don’t have to be. The truth is, the more you move, the more you can move. It sounds simple, but it really is the golden rule for keeping your joints happy: Use it or lose it.
Let me tell you about a patient of mine—we’ll call her Mary. Mary is in her 60s and works from home. She told me her knees were getting stiff, her back ached all the time, and just getting up from the couch felt like climbing a mountain. When I asked her how often she got up and moved around, she paused and said, “Well, I sit most of the day, but I get up for coffee!”
Here’s what I told Mary—and what I want to tell you: your joints love movement. The more you move, the less stiff you feel. Even small movements, like walking around the house or standing up and stretching every 30 minutes, can make a big difference. Whether you’re working at a desk, reading, or watching TV, don’t let your joints stay in the same position for too long. Get up, stretch, walk, repeat.
Now, movement is important, but safety matters too. If you’re doing activities that put your joints at risk—like rollerblading, playing sports, or hiking rough trails—please wear the right gear. Helmets, knee pads, wrist guards, braces—they’re not just for kids. They protect your joints from injuries that can cause long-term problems. And if your joints already ache, a brace might be just the support you need during tennis, golf, or even gardening.
Weight plays a big role too. Every extra pound on your body adds pressure to your joints, especially your knees, hips, and lower back. Think of it this way: for every pound you lose, it’s like taking four pounds of pressure off your knees. That’s huge. You don’t need to lose a ton of weight to feel better—just a little goes a long way. Even five or ten pounds can help your joints move easier and feel less pain.
Stretching helps your joints, but don’t stretch cold muscles. That’s like trying to bend a frozen rubber band—it might snap. Always warm up first with light activity, like walking in place for 10 minutes. Then stretch. That’s when your muscles, tendons, and ligaments are ready to move. If you’re stiff, stretching three times a week or more can really help loosen you up over time.
When it comes to exercise, low-impact is your friend. You don’t need to run marathons or lift heavy weights to keep your joints healthy. In fact, pounding your joints too hard can do more harm than good. Try walking, swimming, biking, or strength training with light weights. These are all great ways to keep your joints moving without beating them up.
And while we’re talking about strength, building muscle around your joints gives them better support. Think of your muscles like armor for your joints. The stronger they are, the less your joints have to work on their own. A physical therapist or certified trainer can help you learn safe, simple exercises—even if you’ve got joint problems already. Just avoid quick, jerky movements, and don’t overdo it.
Range of motion is another big deal. That just means how far your joints can move. If your joints feel tight and stiff, gentle stretching and exercises can help you slowly get that range back. You don’t need fancy equipment—a few minutes a day with simple moves can get you going. Ask your doctor or physical therapist what’s best for you.
You’ve also got to think about your core. Your core is your middle—your stomach, back, and hips. When these muscles are strong, your balance improves. That means fewer falls, fewer injuries, and fewer visits to see me. Pilates, yoga, and even simple sit-ups or bridges can help build a strong core. And better balance keeps your joints safer.
Now, don’t ignore your body. If you feel sore after a workout, that’s okay—it’s normal. But if you’re in pain for more than two days, you may have pushed too hard. That’s your body telling you to ease up. Pain is not weakness leaving the body. Pain is your body’s alarm system. Listen to it.
What you eat helps too. If you’ve got joint pain from arthritis, try adding fish to your meals. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which fight inflammation and keep joints healthy. If you don’t like fish, fish oil supplements might be an option—just check with your doctor first.
Strong bones protect your joints, so you need calcium and vitamin D. Dairy products are the most well-known sources of calcium, but leafy greens like broccoli and kale are great too. And don’t forget sunlight—just a few minutes a day can boost your vitamin D levels. If you’re not getting enough from food or sun, your doctor might recommend supplements.
Posture matters more than you think. Standing and sitting up straight protects your joints all the way from your neck to your knees. Walking and swimming are two great ways to naturally improve your posture. They force your muscles to work in balance, helping everything line up the way it should.
Lifting things the wrong way can strain your joints. Instead of carrying heavy bags in your hands, sling them over your shoulder or use your arms to support them close to your body. Use your bigger muscles to help your joints out. And never lift with your back—use your legs!
If your joints are sore, ice can be your best friend. Ice numbs pain and brings down swelling. Just wrap a cold pack or even a bag of frozen veggies in a towel, and put it on the sore spot for about 20 minutes. Never put ice directly on your skin—that can hurt more than it helps.
Thinking about trying supplements? Some people say glucosamine or SAM-e help with joint pain. There’s some research behind those. But always talk to your doctor before taking anything. Some supplements can mess with your other medications or health conditions.
Lastly, don’t ignore joint injuries. If you hurt a joint, get it checked out right away. Little injuries can turn into big problems if you keep using the joint without healing it properly. You might need rest, a brace, or physical therapy to recover fully.
So here’s the bottom line: Move your joints and they’ll move for you. Whether it’s walking the dog, dancing in the kitchen, or stretching while watching TV—keep moving. Your joints don’t care if it’s fancy—they just want to move. And the more you move, the better you’ll feel.
Your joints are meant to last a lifetime. Treat them well, and they’ll take you everywhere you want to go.