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How to Stay Active With Joint Pain

Exercise and lifestyle changes are some of the most effective ways to address joint pain.

 By Nancy Christie

Medically reviewed by Ed Zimney, MD

Whether your joint pain is caused by a breakdown of cartilage or the result of an autoimmune disease, chances are you have begun restricting your activity level to avoid making matters worse.

However, research has shown that exercise, physical therapy, and lifestyle changes all have the potential to keep you active, reduce joint pain, and, in some cases, even slow the progression of the condition.

Exercise and Joint Pain

A study published in the September 2008 issue of BMC Musculoskeletal Disorders showed that patients with osteoarthritis of the knee (OA) who followed a self-management program that included exercise reported less pain in the short and medium term.

An earlier study involving water-based therapy for patients over 60 with OA in the hip or knee showed a significant reduction in joint pain as well as improved physical function.

The Benefits of Strength Training

For those with joint pain, functional strength training is better for joints than conventional weight lifting, according to a study by the American Council on Exercise (ACE). Functional strength training consists of strength, endurance, and balance exercises that are designed to help ease everyday movements like walking or carrying groceries.

Included are gentle rhythmic active range of motion (AROM) exercises, which can help reduce inflammation in the joints, says Stephen Paget, MD, of the American College of Rheumatology Research and Education Foundation. "The goal is to glide the joint surfaces, maintain the range of motion, and protect joint surfaces from excessive pressure," Dr. Paget says. Recommended exercises include swimming, stationary bicycles, and yoga.

For pain in the knee — a weight-bearing joint — leg lifts or bicycling will help strengthen the muscles that cross the joint, providing better support.

Physical Therapy and Joint Pain

Physical therapy can bring pain relief, and may be an alternative to surgical intervention for some patients with OA of the knee. A study in the September 2008 issue of the New England Journal of Medicine found that, among patients with moderate-to-severe osteoarthritis of the knee, those who underwent arthroscopic surgery experienced no additional benefit over patients who received only physical and medical therapy.

Physical therapy consists of soft tissue massage and joint mobilization, or the passive movement of the joint by a physical therapist. Both therapies can reduce pain and restore normal joint motion, says James J. Irrgang, PT PhD ATC, president of the APTA Orthopaedic Section. In addition, ice, ultrasound, and electrical stimulation may be used to reduce pain.

Lifestyle Adjustments for Joint Pain

Maintaining a healthy weight and keeping the muscles in the hips, legs, and feet strong and balanced can help decrease the progression of OA, says Patience White, M.D. M.A., chief public health officer of the Arthritis Foundation. "Every pound you gain is the equivalent of four pounds across your knees. Losing just a little bit of weight — even 5 or 10 pounds — can make a huge difference in reducing pain in the knees."