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Tackling Joint Pain: Exercises Recommended by Physiotherapists

What Is Joint Pain

Joint pain refers to suffering from discomfort, soreness, or aches in the areas where two or more bones meet, forming a joint. Shoulders, hips, elbows, and knees, all include joints, which allow movement supporting the body. Having pain in joints can be a symptom of many injuries, or ailments. It may be linked to arthritis, bursitis, or muscle pain. However, it can also be due to other conditions or factors. Joint pain can be acute (short-term), or chronic (long-term), and may range from mild to severe.

Why Exercise Is Needed

Joint pain can impact the quality of your life, which is why it’s incumbent to mitigate it. There are various exercises which can relieve joint pain and stiffness. Majority of people have a misconception that exercise aggravates pain, which in effect harms their joints. The truth is, joints are designed to move, and lack of activity weakens the muscles, which as a result, puts more stress on them. Staying physically active, and following a proper fitness program may help strengthen muscles around joints.

Role of Physiotherapy

Physiotherapy is a natural solution that helps to extend your range of motion, by enhancing the flexibility of your muscles, and easing your pain. Furthermore, the experts’ guidance on the best practices or lifestyle changes can boost your joint muscles’ overall functioning, offering long-term help.

Physiotherapists first examine the overall health conditions of an individual, and how frequent they experience their symptoms. After assessing where the bottom-line problem lies, they recommend specific exercises catering to your body needs and treatment goals, and provide adjustments as deemed necessary.

Exercises to Alleviate Joint Pain

● Strength Training

Strengthening exercises help build strong muscles around the affected joints to protect and treat them. Weight training using resistance bands, hand weights, or machines can help build strength, resulting in the tissues surrounding joints absorbing the tension, and restoring the use of affected joints by lowering the pressure on the injured region. You are required to focus on low-weight and high-repetition exercises, to steer clear of adding extra strain on your joints. In addition to this, Pilates, an exercise technique, can also be used to enhance core strength, flexibility, balance, and overall well-being.

Weight training should be done every other day, for at least two days a week, to reap maximum benefits.

● Thermotherapy:

Thermotherapy relates to carrying the heat to the troubled joint area through hot packs, warm towels, warm water baths, or heating pads, for almost +20-25 minutes. Heat tends to relax joints and muscles, calming the pain by increasing blood flow. It is an effective cure for muscle spasms too.

● Hydrotherapy:

Hydrotherapy refers to utilizing water for lending various benefits. Gentle exercises performed under the water provide buoyancy, and allows the water to support part of your body weight, enabling your joints to move, so they can afford to bear the weight in the long run. It also assists in reconstructing the corresponding joint tissues.

Stretching Exercises:

These exercises are tailored to elevate your joints’ capacity to endure, while attempting to acquire the best motion from them. Gentle stretching, with extending arms up high, or rolling shoulders forward and backward, putting joints through their full range of movement, equips them to cure at a fast pace. These workouts are amazing at targeting those specific joints that cause pain, resulting in healing the connective tissues, and saving them from becoming stiffer.

Most of these exercises can be done every day to accommodate joint pain by holding each stretch for about 15-30 seconds, and performing them in a pain-free range.

● Low-impact Cardio

Yoga, swimming, cycling, or walking, are some of the examples that improve overall joint health and function, without putting too much stress on the joints. These exercises address joint pain by reducing the strain on them. With enhancing circulation, and relieving muscle tightness, they also promote the release of endorphins, thereby reducing pain perception.


You don’t have to continue living your life with joint pain. With the help of proper exercises, your life can drastically improve by getting you back on the track to recovery. Moreover, proper posture and body mechanics for common daily activities can provide pain relief as well. It’s suggested to give your body some time; Rebuild your strength slowly, and with easy movements. Remember to not push too hard.

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