Exercise: An effective prescription for joint pain

Joint pain can steal life's simple pleasures: walking the dog, gardening, chasing a tennis ball across the court. Even daily basics, like getting into the car or carrying laundry downstairs, become sharp reminders of your limits.

Keep on moving

Avoiding the movements that hurt is tempting, but limiting motion weakens muscles and can make joint trouble worse.

The right exercises, properly performed, can actually be a lasting way to subdue ankle, knee, hip, or shoulder pain. For some people, the right routine can even delay or sidestep surgery.

Aim to pair gentle, targeted joint workouts with a simple walking routine, and check with your doctor before starting a new exercise program.

Simple stretching tips

If you start targeted joint exercises, these stretching tips apply to any workout:

Warm up first. Muscles stretch more easily when warm. Do a warm-up before your workout, or take a warm shower or bath first.

Feel no pain. Stretch only to mild tension, never to pain. If a stretch hurts, stop, carefully reset your position, and try again. With time and practice, your flexibility will improve.

Breathe. Breathe comfortably while stretching.

Practice often. The best gains come from gentle stretching done frequently, several times a day on as many days of the week as possible.