How to Protect Joints During Exercise

Even though moderate exercise is good for your body, it can stress your joints if not executed correctly. This can lead to injuries, which in the long run can cause arthritis. In order to protect your joints and promote their long-term health, you should build your musculature, use proper form when exercising, choose soft surfaces and new running shoes, and optimize your weight.

Method 1

Method 1 of 3:

Caring for Your Joints during Exercise

1
Wear the right shoes. Before you begin any exercise routine, it is important to get the right shoes. Your shoes provide cushioning and stability, which are key to maintaining your joint health. Depending on the shape of your foot and your gait, you will need to find a shoe that will give you enough cushioning and support for whatever exercises you choose.^{[1]XResearch source}
- Although it may be more expensive, purchase your shoes from a specialty store. The staff will have specialized knowledge about what shoe to recommend you. They may even have you briefly run in order to gauge your gait and stride.
- Visit a podiatrist or an orthopedist to determine if you have high, normal or low arches. This will determine what kind of shoe you should buy. This doctor may also recommend inserts or supports that will give you more support and cushioning.
2
Use a brace. Although there is little evidence that braces can prevent joint injuries, they can help mitigate the pain and inflammation caused by existing damage. There are athletic braces for nearly every joint on the body, with the most popular being for knees, ankles, wrists, elbows and shoulders. Compressive sleeves and braces can help keep the joint warm, reduce swelling and provide a minimal amount of support. They may also help by simply reminding you to be more careful with the joint as you exercise.^{[2]XExpert SourceKevin Stone, MD
Board Certified Orthopaedic SurgeonExpert Interview. 19 November 2020.}
- Be sure to talk with a physical therapist about the best brace for your injured joint.
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3
Warm up before you exercise. Maintaining the health of your muscles is essential to preventing injury to your joints. Injuring your muscles can lead to increased pressure on your joints and injury. Because of this, it is important to properly stretch out your muscles before you begin any exercise.^{[3]XExpert SourceKevin Stone, MD
Board Certified Orthopaedic SurgeonExpert Interview. 19 November 2020.} At the beginning of your exercise routine, spend at least 15 minutes stretching your arm, leg and core muscle groups.^{[4]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Depending on the activity, you may want to emphasize certain stretches more than others.^{[5]XResearch source}
- If you are unsure about what stretches to perform before exercising, talk to a trainer at your gym or consult a physical therapist.
4
Balance low and high-impact exercises.^{[6]XExpert SourceKevin Stone, MD
Board Certified Orthopaedic SurgeonExpert Interview. 19 November 2020.} As you are designing your workout regimen, try to alternate between high-impact activities – running or step aerobics – and low-impact exercises – biking, walking or swimming. This will help you design a regimen that limits the amount of weight placed on your joints and strengthens key muscle groups.^{[7]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Ideally, you want to get at least 150 minutes of low-impact aerobic exercise every week.^{[8]XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source}
- Do not overdo high-impact exercises. Although important for your overall health, too many high-impact exercises are more likely to cause an injury.
5
Perform weight training. Properly strengthening your muscles is essential to maintaining joint health.^{[9]XExpert SourceKevin Stone, MD
Board Certified Orthopaedic SurgeonExpert Interview. 19 November 2020.} Incorporating weight training into your exercise routine will ensure proper joint stability and limit the damage done by high-impact exercises. However, when engaging in weight training, be sure to use the proper form and avoid initially lifting heavy loads. Poor form and overburdening yourself can lead to injury.^{[10]XResearch source}
- Basic squats and lunges are a good weight resistance exercise for strengthening your joints.
- Consult a physical therapist or exercise physiologist before beginning a weight training regimen.
- You should practice weight resistance at least twice a week.^{[11]XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source}
If you notice any soreness or pain in your joints, stop and rest. Resume the exercise, and if pain occurs, take some time off and let the injury heal. If it persists, contact your doctor or a physical therapist.^{[12]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
7
Cool down after a workout. At the end of a workout, you should spend some time performing some cool down exercises. Take a few minutes and stretch your body. This will help your muscles gradually relax and improve your flexibility, which can limit the strain on your joints.^{[13]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
- If you are unsure about how to properly cool down after a workout, talk to a physical therapist or a personal trainer.
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Method 2

Method 2 of 3:

Choosing Joint-Friendly Exercises

1
Go for a swim. Swimming is the best exercise for the whole body including joints. It has both cardiovascular and strengthening component. When you swim, all your joints can go through range of motion exercises with support from the water. Swimming a few laps is an excellent exercise for maintaining joint health. It is low-impact, which means less stress on your joints, and helps your strengthen your muscles, which increases joint stability. Consider incorporating at least 15 to 30 minutes of swimming into your exercise routine a few times a week.^{[14]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Swimming can also improve your respiratory and heart health.
- You can use the pool for pool exercises as well as pool walks and running. The water provides resistance and is very kind to the joints.
2
Ride your bike. Taking a ride on your bicycle is another excellent joint-friendly exercise. This cardio workout improves your lung and muscle health, while limiting the impact on your joints. Consider riding your bike for at least 30 minutes a few times a week.^{[15]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- You can also ride a stationary bike at the gym or use an elliptical machine.
- Always wear your helmet when riding a bike.
- Having your bike properly fit by the bike shop will improve your enjoyment and limit injuries.
3
Take a walk. Going on a long hike or a short stroll is a great way to incorporate some low-impact exercise into your routine. You can just walk for the sake of exercise or find ways to incorporate it into your day. For instance, try walking to work or school instead of driving your car. Either way, you are performing some low-impact exercise that is easy on your joints and improves your overall health.^{[16]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
- Activities like walking the dog are also good opportunities to exercise.
4
Do some yoga. In order to help maintain your joint’s full range of motion, you may want to consider practicing yoga. This activity will strengthen and stretch your muscles, keeping your joints ready for more intense activities. Other flexibility exercises, like tai chi and Pilates, also help keep your joints healthy.^{[17]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Use caution when doing yoga and never push beyond the normal range of motion for a joint.
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Method 3

Method 3 of 3:

Taking Other Steps to Ensure Your Joint Health

1
Maintain a healthy weight. Excess weight puts more stress on your joints and can lead to increased wear and tear.^{[18]XExpert SourceKevin Stone, MD
Board Certified Orthopaedic SurgeonExpert Interview. 19 November 2020.} Avoiding weight gain is essential to preventing joint injuries and the development of arthritis later in life. Through a healthy diet and exercise, you can limit weight gain and ensure your joint health.^{[19]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- Eat a diet high in fruits, vegetables, whole grains and lean meats.
- Avoid saturated fats and processed foods.
- Use water as your preferred beverage, drinking 6-8 glasses a day.
2
Minimize inflammation through nutrition. Besides helping you lose weight, watching what you eat can limit joint inflammation. Diets that are rich in berries, papaya, spinach, and avocados help promote health.^{[20]XResearch source}
- You may also want to consider supplements like glucosamine and chondroitin sulfate, which have been shown to promote joint health and decrease stiffness.
- You may also want to get more Vitamin C, which helps all the tissues of the body.^{[21]XTrustworthy SourceMedlinePlusCollection of medical information sourced from the US National Library of MedicineGo to source}
3
Stay healthy at work. If you sit at a desk, try to rest your wrists every 30 minutes to avoid developing carpal tunnel. You should also avoid sitting or standing for an extended period of time. If your work involves lifting heavy objects, try to strengthen daily to prepare for the lifting and always be sure to stretch.^{[22]XTrustworthy SourceArthritis FoundationMain organization devoted to arthritis support and educationGo to source}
- If you are able to, try to alternate between sitting and standing every 30 minutes.
- Consider keeping your elbows at a 90 degree angle when you work at a desk.^{[23]XResearch source}
4
Manage stress. Maintaining your anxiety levels is essential for your joint health. Stress causes your body to release cortisol, a hormone that inhibits your body’s ability to produce collagen, which is necessary for healthy joints. Try yoga or meditation to lower your stress hormones levels and promote joint health.^{[24]XResearch source}
- Lowering your anxiety levels will also help you eat properly and maintain your weight.
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How do I reduce stress on my joints?
Kevin Stone, MD
Board Certified Orthopaedic Surgeon
Dr. Kevin Stone is an orthopaedic surgeon and the founder of The Stone Clinic, a leading orthopaedic surgery, sports medicine, and rehabilitation clinic in the San Francisco Bay Area. With over 30 years of experience, Dr. Stone specializes in knee, shoulder, and ankle repair, using biologic reconstruction and joint replacement. He holds a BS in Biology from Harvard University and a Doctor of Medicine (MD) from the University of North Carolina at Chapel Hill. Dr. Stone completed his residency in Internal Medicine and Orthopaedic Surgery at Harvard University and in General Surgery at Stanford University. He then completed a fellowship in Orthopaedic Research and Surgery at the Hospital for Special Surgery and Tahoe Orthopaedics. He lectures around the world as an expert in cartilage and meniscal growth, replacement, and repair and holds over 40 U.S. patents on novel inventions to improve healthcare. Dr. Stone is a physician for Smuin Ballet and has served as a physician for the U.S. Ski Team, the U.S. Pro Ski Tour, the United States Olympic Training Center, and World Pro Ski Tour.
Kevin Stone, MD
Board Certified Orthopaedic Surgeon
Expert Answer
The best way to reduce stress on your joints is to keep a healthy weight and stay fit. Exercising regularly will increase your muscle tone, which in turn will lower the amount of stress on your joints.
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Tips

Put down your phone and focus fully on your exercise. Distractions often lead to injury.^{[25]XExpert SourceKevin Stone, MD
Board Certified Orthopaedic SurgeonExpert Interview. 19 November 2020.}
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