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5 Best Exercises for Arthritis to Help Improve Joint Pain
Living with arthritis can feel limiting, but movement is medicine. The right exercises can reduce stiffness, strengthen the muscles around your joints, and even help relieve pain. Whether you have osteoarthritis, rheumatoid arthritis, or another form, gentle activity can help you stay mobile and protect your long-term joint health.
Here are five of the best arthritis-friendly exercises you can start today:
1. Walking
Walking is one of the simplest and most effective ways to stay active. It improves circulation, strengthens the muscles that support your joints, and helps maintain a healthy weight - reducing strain on your knees, hips, and spine.
- Start with 10 - 15 minutes a day and build up gradually.
- Choose comfortable shoes and flat, safe surfaces.
2. Water Aerobics or Swimming
Exercising in water takes pressure off your joints while still giving you resistance to build strength.
- Swimming, water aerobics, or even walking in a pool can ease stiffness and improve flexibility.
- The buoyancy of water supports your body, making movements easier and less painful.
3. Strength Training
Stronger muscles mean better joint protection. Resistance training - using light weights, resistance bands, or even body weight - builds support around arthritic joints.
- Focus on major muscle groups around the hips, knees, and shoulders.
- Aim for 2–3 sessions per week with proper form to prevent strain.
4. Range-of-Motion Stretches
Gentle stretching keeps your joints flexible and reduces stiffness.
- Try simple movements like shoulder rolls, ankle circles, or knee extensions.
- Yoga or tai chi can also be excellent for improving flexibility, balance, and relaxation.
5. Cycling (Stationary or Outdoor)
Cycling is low-impact but excellent for cardiovascular health and leg strength.
- A stationary bike is a safe option if balance is a concern.
- Start with short sessions and adjust resistance gradually.
Tips for Exercising with Arthritis
- Listen to your body: Some soreness after activity is normal, but sharp or lasting pain is a sign to ease up.
- Stay consistent: Gentle, regular movement is more beneficial than occasional intense workouts.
- Mix it up: Combine aerobic, strength, and stretching exercises for the best results.
- Check with your doctor: Always discuss new routines with your orthopedic specialist before starting.
Arthritis doesn’t mean stopping movement - it means moving smarter. With the right exercises, you can reduce pain, improve strength, and enjoy better mobility. If joint pain is keeping you from doing the things you enjoy, Summit Orthopedics of Texas can help. Our team can recommend treatment options that fit your lifestyle.
Sports Injuries of the Knee
The knee is a complex structure and one of the most stressed joints in the body. It is the largest joint, vital for movement, and vulnerable to injury in athletes of all ages. From Football, Soccer, Golf to Tennis, having a sprain, strain, or even tear of a ligament in your knee can get in the way of maintaining your activity level and may affect your quality of life.
Although not all knee injuries can be prevented, education on knee anatomy, how injuries happen, and how best to care for them when they do, can help prevent potential complications or long-term impairment from common knee injuries.
