When you’re suffering from joint pain or osteoarthritis, it can be hard to find relief and make the time to really care for your joints in a lasting way. Maybe you’ve been recommended strength training or aquarobics, and if you can be consistent with exercises that build and strengthen the muscles around your joints, that’s great! But there’s also a lot to be said for gentle stretching and mobility exercises. They can make a massive difference in helping your joints stay supported while also reducing stiffness and improving your movement.
How Does Movement Support Joints?
The muscles around your joints are a natural support system. When they’re strong and flexible, they help take the pressure off of the joints themselves, reducing the risk of injury and pain. Movement keeps them active and keeps blood and nutrients flowing to the joints themselves. This helps to maintain the health of your cartilage, and along with the right diet, also helps to keep your synovial fluid healthy – this is the stuff that lubricates your joints and makes your movement smoother and less painful.
The Role of Stretching
Stretching isn’t just about warming up and feeling flexible. It helps to reduce strain, and well-stretched muscles are much better at preventing stiffness and discomfort.
Gentle stretching will also improve your range of motion over time if you’re consistent. If your joints are feeling stiff or you’ve been inactive for a while, starting with smaller stretches and progressing on to deeper, more intense stretches is the safest approach. A little discomfort when you start can be normal, but intense pain means you should ease off and adapt your stretches until they no longer hurt.
Should You Warm Up?
Before stretching, it’s best to warm your muscles. Cold muscles are often more prone to strain and other injuries, so stretching without warming up might actually just worsen any discomfort you’re already in.
Your warmed-up muscles will respond far better to stretching, and this will reduce the strain on your joints, making your stretching safer and more effective.
Warm-Up Tips
- The Arthritis Foundation suggests 5-10 minutes of light activity before stretching: think side lunges, or simply marching on the spot.
- Dynamic stretches: Instead of holding a static stretch, use active movements that mimic what you’ll do later in your stretch or exercise session. This increases blood flow, muscle temperature, and joint readiness.
- Warm up the muscle groups you plan to use: with movements like arm circles, ankle circles, or gentle swings, you can prepare the muscles and joints you’re about to stretch.
- Heat can help: warm compresses, a hot shower or bath, or even a dip in a heated pool can help loosen your joints before you begin stretching.
- Listen to your body: when you’re warming up, avoid forcing movements. If you feel uncomfortable, slow down or reduce your range of motion. You’re trying to prepare, not strain your muscles.
Start Small and Build Up
When you start a new stretching routine, it’s a good idea to start with simple exercises and short sessions. A few minutes a day can make a difference. Mild discomfort is normal at first, but do not push through pain. Listen to your body and slowly increase the intensity of your stretches as you feel more capable and comfortable.
Recommended Exercises
Loads of low-impact movement and stretching exercises are joint-friendly and allow you to move at your own pace:
- Yoga: Improves flexibility, balance, and strength, while supporting joint stability.
- Tai Chi: Low-impact movements that can help with your balance and reduce stiffness.
- Gentle stretches: Hamstring stretches, shoulder rolls, calf stretchers, and hip openers can help to maintain range of motion while reducing stiffness.
Even just a few minutes of these activities every day can lead to improvements in mobility, flexibility, and discomfort.
Make It A Habit
The key really is consistency. Try to incorporate some stretching or gentle movement into your daily routine, even if you can’t do much. Stretching while you watch TV, warming up a little before chores, or even making a short morning routine a part of your day are great habits to build.
Even the smallest movements can help carry essential nutrients to your joints. Gentle activity helps to encourage blood flow, delivering oxygen and nutrients to the cartilage and surrounding tissues.
This happens even when you carry out everyday movements and activities, like walking slowly, cycling gently, or even just stretching while you watch TV. This all helps to keep synovial fluid circulating, lubricating your joints, and reducing friction.
If you’re not sure what movements might be best for you, a physiotherapist could help you build a routine that best suits your individual needs.
With consistent effort, simple exercises can make your life easier and help you stay active for longer. Your joints will thank you!