How to Protect Your Arthritic Joints During Exercise

David Wu, MD Blog How to Protect Your Arthritic Joints During Exercise
How to Protect Your Arthritic Joints During Exercise

There’s a certain kind of hesitation that happens when you want to exercise, but your joints don’t seem thrilled about the idea. You feel motivated, you put on your workout clothes, and then a stiff knee or aching fingers remind you that movement sometimes comes with a (painful) cost. 

If you’re one of the 58.5 million living with arthritis, exercise feels more like a catch-22 than a tool for health and healing. 

The truth is that staying active is one of the best things you can do for arthritic joints. Movement keeps your muscles strong, improves flexibility, and reduces stiffness. But Dr. David Wu and our team at CurePain want to help you do it safely and intentionally, so your joints feel supported rather than stressed.

Here’s how to protect your joints while still enjoying the benefits of exercise.

Start with a gentle warm-up

Jumping straight into a workout is tough on anybody, but it’s tough on arthritic joints. A warm-up prepares your muscles and lubricates your joints, making movement smoother and less painful.

Our favorite warm-up exercise induces:

You don’t need fancy equipment or trendy moves. Think of your warm-up as giving your joints a chance to wake up before you ask too much of them.

Choose low-impact exercises

High-impact activities like running or jumping can put pressure on already sensitive joints. That’s why we love vow-impact exercises that give you a great workout without the strain.

Some good choices include:

These activities help strengthen the muscles that support your joints while keeping joint stress to a minimum.

Pay attention to how your body responds. If something feels wrong or causes sharp pain, it’s a sign to adjust, slow down, or switch activities.

Strengthen the muscles around your joints

Stronger muscles provide better support and reduce pressure on arthritic areas. 

If you’re new to strength training, you might start with bodyweight exercises and resistance bands before you actually start lifting weights, and that’s okay — all strength training is effective. Remember to start gradually and progress at a pace that feels comfortable.

Protect your joints with the right gear

Your equipment matters more than you might think. Shoes with adequate cushioning and support reduce stress on the knees, hips, and ankles. Braces or compression sleeves can offer extra stability and confidence during movement.

If you exercise regularly, it’s probably time to evaluate your shoes and consider replacing them if they’re worn out to keep your joints protected. Over time, flattened cushioning or uneven wear can contribute to joint discomfort.

Know when to pause

There’s a difference between normal workout effort and joint pain signaling a problem. It’s normal to feel tired muscles — it’s not normal to feel sharp, lingering, or increasing joint pain.

Joints that swell, ache for hours, or feel unstable are warning signs you’re doing too much. Sometimes, simply modifying the movement or lowering the intensity is enough. Other times, it’s best to get professional input.

Don’t be a stranger

Managing arthritis isn’t something you have to figure out alone. A trained pain management specialist like Dr. Wu can help you understand what’s happening in your joints, recommend exercises that support your goals, and guide you toward treatments that reduce inflammation and improve mobility. We offer a wide range of treatments, including:

With the right approach, exercise becomes not just possible, but empowering. The more you move wisely, the better you feel.

Let’s get you moving

Arthritis can make exercise feel complicated, but protecting your joints doesn’t require a perfect routine — just a few mindful tweaks to your routine.

Give your joints the care they deserve, and don’t hesitate to call our friendly staff or use our online booking tool to schedule a consultation if you need more joint health guidance. 

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