Five Ways to Reduce Joint Pain Through Exercise

Posted: Sep 19 in Getting Active, Lifestyle by

The Center for Disease Control estimates that over 15 million Americans suffer from joint pain. For many, this pain is caused by illnesses such as arthritis or gout. For others, the pain is derived from old sprains, breaks, or other injuries. 

If joint pain is an issue for you, regular exercise may provide you with some relief. The following five exercises have proven to be particularly successful at reducing pain:


Walking has several advantages for people suffering from joint pain. First, it helps you lose weight and ease the pressure that those extra pounds put on your joints. Second, it helps to rebuild the cartilage in your knees. Finally, walking regularly helps to make your leg muscles stronger, which takes some of the pressure off your knees and reduces joint pain.

Strength Training

Lifting weights regularly will help you build stronger muscles. As your muscles grow, they will be able to provide your joints with better support. If you plan on using weights to reduce your joint pain, you must start slowly. Most experts would recommend that you start with free weights, then incorporate resistance bands, and eventually build up to weight machines.


Yoga is an excellent option for people who suffer from joint pain since it helps to improve flexibility. Also, specific types of yoga, such as Hatha, use gentle stretches and weight-bearing exercises to lengthen and strengthen muscles. Yoga also encourages and emphasizes relaxation, which can help take your mind off of your pain as you recover.


Swimming helps to ease pain by soothing joints and strengthening muscles. Depending on your preferences, you can choose to do a few laps around the pool or take part in a water aerobics class. Your instructor or physical therapist can recommend the best water-based exercises to ease your pain. Swimming regularly can also help you to lose weight, reducing the burden that is placed on your joints every day.


If you are searching for a low-impact exercise, cycling is a superb option. It can also help you to lose weight quickly and strengthen your muscles. You do not need to cycle for miles on your first try. Instead, start slowly and work your way up.

If your joint pain is holding you back, hope is not lost. By performing the exercises outlined in this article, you can begin to reduce your pain and reclaim your life.

Leave Comment