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How to Keep Joints Healthy: Simple Daily Tips for Active Living

By Dr. Simon Thomas in Orthopaedics & Joint Replacement

May 15 , 2025 | 3 min read

Our activities, including walking, running, bending, and lifting, depend on our joints. They enable us to move in various ways by joining our bones. However, even easy tasks can become difficult when joints hurt or tighten. Pain can be avoided at any age if you properly care for your joints.

This blog will provide basic advice on preventing joint discomfort, preserving joint function, and using physical therapy for joints.

Preventing Joint Pain

Joint pain can be caused by a variety of factors, ranging from injuries to common conditions like arthritis. Let's understand how you can prevent joint pain:

Staying Active: It is a good strategy for preventing joint pain. Engaging in activities such as rapid walking, swimming and cycling helps maintain flexible, resilient joints. They support healthy weight management, which reduces the strain and pressure on your joints for better mobility and comfort.
By Maintaining Adequate Water Intake: Drink enough water to keep your joints lubricated. Your body remains hydrated as long as the cartilage within your joints stays soft and pliable, reducing joint pain.
Protect Your Joints: If you perform repeated jobs, pause and use the right procedures when lifting large goods. Additionally, wearing supportive shoes can help prevent joint pain.

Maintaining Joint Movement

Keeping your joints flexible is important for staying active and moving with ease. Follow these practical tips to maintain healthy and flexible joints over time:

Muscle Strength: Stronger muscles provide better support for our joints. Incorporate strength exercises, such as weightlifting and resistance band workouts, to enhance joint stability. Stronger muscles around the joints might lower the chance of injury.
Stretch Often: It can be easily determined that regular stretching is a direct way to facilitate flexibility, avoid injuries, and generally enhance mobility. Stretching regularly, both before and after exercises, helps increase blood flow and reduce tension in the muscles while keeping healthy joints. Focus on your:

Shoulders
Hips
Knees
Ankles

These are usually the tight areas likely to get stiff due to prolonged sitting, repetitive movements, or intense exercise. These key areas can develop into a habit of stretching, which improves flexibility, helps combat discomfort, improves postures, and optimises performance in everyday tasks and physical activities.

Keep Your Weight Healthy: Carrying excess weight puts added pressure on various joints, particularly those in the lower back, hips, and knees. Maintaining a healthy weight plays a crucial role in supporting joint function and improving overall mobility.
Maintaining Proper Posture: Maintaining good posture can help keep your joints properly aligned, preventing unnecessary strain and discomfort. By consciously maintaining good posture when you stand, walk, or sit, you can take control of your joint health and feel proactive about preventing unnecessary pain.

Physical Therapy for Joints

Physical therapy for joints has proven useful in treating joint pain and function. Physical therapists are qualified practitioners who can design a joint-specific fitness plan.

Exercise: A physical therapist can design an individualised exercise program for you by emphasising functions in the form of exercise for flexibility, strength, and balance—three critical components of joint preservation and return to function. In this respect, exercise is directed toward focused areas, improving joint mobility and movement stability.
Education and Counseling: They can teach you methods to guard your joints and prevent injuries. They can also train you on correct lifting, bending, and other activities that tend to cause less joint pain.
Techniques for Managing Joint Discomfort: Massage therapy improves blood circulation and reduces muscle spasms, while heat therapy softens and increases joint suppleness. Cold therapy helps reduce swelling and alleviates pain, while mild stretching aids in preserving flexibility and easing stiffness.
Assistive Devices: A physical therapist could suggest supportive devices like braces and splints to support your joints and increase your range of motion. These devices lessen discomfort and tension by stabilising the afflicted joint, providing comfort and support in managing your joint health. They can be particularly helpful in limiting your range of motion and preventing more injuries.

Seek Professional Advice When Necessary

It's crucial to speak with a healthcare professional about joint replacement therapy if your joint pain or stiffness doesn't appear to go away with rest or adjustments in your lifestyle. Early management is also important as it can help maintain the joints' optimal function and stop additional deterioration. Seeking professional advice can give you the reassurance and confidence you need to manage your joint health effectively.

Conclusion

Good maintenance helps joint pain prevention and keeps joints active and healthy. Maintaining joint function, avoiding joint pain, using physical therapy on your joints, and keeping the joints in good shape can help prevent pain.