Exercising with joint pain is something many people wonder about, especially if they have been told they have arthritis or another joint problem. The good news is that exercise is not only safe for most people with joint pain, it is actually one of the best things you can do to help your joints feel better and stay healthy [1]. However, it is important to know how to exercise safely and what types of activities are best for your situation.
Joint pain can come from many causes, but one of the most common is osteoarthritis, which is when the cartilage in your joints wears down over time. This can happen in the knees, hips, hands, and other joints. Many people think that if their joints hurt, they should rest and avoid moving them. But research shows that this is not true. In fact, not moving your joints can make the pain worse and lead to stiffness and weakness [1].
A major study published in the New England Journal of Medicine looked at adults with knee osteoarthritis and meniscal tears, which are common causes of knee pain. The study found that everyone who followed a home exercise program improved, whether they also saw a physical therapist or not. The people who did the exercises at home and also had regular visits with a physical therapist reported slightly more pain relief, but the main benefit came from doing the exercises themselves [1]. The home exercise program in the study included 25 minutes of stretching and strengthening exercises four times a week. The exercises were designed to be easy to do at home, and participants were given videos and pamphlets to help them [1].
This study is important because it shows that exercise can help people with joint pain, even if they do not have access to a physical therapist. The exercises used in the study were low impact, which means they did not put a lot of stress on the joints. Low impact activities are usually the safest for people with arthritis or other joint problems [3]. Examples of low impact exercises include walking, swimming, cycling, and gentle stretching. These activities help keep the joints moving without causing more pain or damage [3].
It is also important to pay attention to how you exercise. Proper pacing and technique can help prevent injuries and make your workouts more effective [3]. This means starting slowly and not pushing yourself too hard, especially if you are new to exercise or have not been active for a while. If you feel pain during exercise, it is a good idea to stop and rest. Pain that gets worse during or after exercise is a sign that you may be doing too much or using the wrong technique [3].
Professional guidance can be very helpful, especially if you are not sure what exercises are safe for your joints. A physical therapist or other healthcare provider can help you create a program that is right for your needs and goals [3]. They can also teach you how to do the exercises correctly and make adjustments if you have any problems. In the study mentioned earlier, the people who saw a physical therapist had slightly better results, but the main benefit came from doing the exercises themselves [1].
Exercise is not just good for your joints, it is also good for your overall health. Regular physical activity can help protect against osteoarthritis, especially if you have obesity or are at risk for joint problems [5]. Exercise helps increase muscle strength and cardiovascular health, improves body composition and joint support, preserves muscle mass, and reduces inflammation, joint stiffness, and pain [5]. This means that even if you do not have joint pain now, staying active can help prevent it in the future.
There are many types of exercise that can help with joint pain. Aerobic exercise, which gets your heart rate up, is probably the most effective for knee osteoarthritis, according to a recent meta-analysis [13]. Strength training, which builds muscle, is also important because strong muscles help support your joints and reduce stress on them [5]. Flexibility exercises, like stretching and yoga, can help improve your range of motion and reduce stiffness [3]. Some studies have also found that activities like Tai Chi can improve strength, mobility, and balance in people with arthritis [7].
In addition to exercise, there are other things you can do to help manage joint pain. Supplements like curcumin, glucosamine, and Boswellia have shown modest benefits for joint pain and are generally safe to use [7]. Diets high in omega-3 fatty acids and polyphenols, which are found in foods like fatty fish, nuts, berries, and green tea, can also help reduce inflammation and pain [7]. Some research has even found that time-restricted feeding, which means eating all your meals within a certain window of time each day, can reduce joint inflammation in animal models of arthritis [7].
If you have joint pain, it is important to talk to your healthcare provider before starting a new exercise program. They can help you figure out what types of exercise are safe for your joints and give you advice on how to get started. They can also help you manage any other health conditions you may have and make sure your exercise plan fits with your overall treatment goals [3].
In summary, exercise is safe and beneficial for most people with joint pain. Low impact activities like walking, swimming, and cycling are usually the best choices, and proper pacing and technique can help prevent injuries. Professional guidance can be helpful, but many people see good results with home exercise programs. Regular physical activity can help reduce pain, improve function, and protect against future joint problems. Supplements and a healthy diet can also help manage joint pain and inflammation. Always talk to your healthcare provider before starting a new exercise program, especially if you have other health conditions or concerns.
Sources
[1] Major NEJM Study Confirms that Exercise and PT Help Ease Knee Osteoarthritis, Meniscal Tear, and Knee Pain. University at Buffalo, October 30, 2025.
[3] Can I Still Exercise If I’m Living With Arthritis Pain? GetPainControl.com.
[5] Physical Activity Reduces Risk of Osteoarthritis for Those with Obesity. American College of Sports Medicine.
[7] Lifestyle Interventions and Supplements for Joint and Arthritis Pain. PMC, 2025.
[13] Comparing Exercise Modalities in Knee Osteoarthritis. Journal Watch, November 5, 2025.
