Arthritis and joint pain: move smarter (not less)
Topic: Bones, Joints & Pain
Reading time: 2 min
When joints hurt, the instinct is to stop moving. But for many types of arthritis and age-related stiffness, the right movement is medicine.
What “move smarter” means
- Shorter, more frequent activity (instead of one long session)
- Gentle warm-ups before demanding tasks
- Strengthening the muscles around painful joints
- Choosing low-impact options when needed (cycling, swimming, walking)
A simple pain-friendly plan
- Daily: 5–10 minutes of mobility (ankles, hips, shoulders)
- Most days: easy walk (even 10 minutes counts)
- 2–3 days/week: strength training (start light)
Rule of thumb: If soreness settles within 24 hours, you’re probably in a good range. If pain spikes and lingers, scale back and modify.
Helpful questions for your clinician
- “What type of arthritis do I have?”
- “Would physical therapy help me strengthen safely?”
- “Are there medications or injections that fit my situation?”
When to get checked sooner
- Hot, swollen, very painful joint
- Fever with joint pain
- Sudden inability to bear weight
Related: Beginner strength training.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics.