Myth 2: If Your Joints Hurt, You Should Stop Moving and Rest Them
When a joint is aching, our first instinct is often to protect it by not moving it at all. It seems logical, doesn’t it? If movement causes pain, then rest must be the cure. This is one of the most critical misconceptions about joint pain after 55.
While short-term rest is important for an acute injury, like a sprain, prolonged inactivity is one of the worst things you can do for chronic joint pain, especially that caused by arthritis. Our joints were designed to move. Movement is what keeps them healthy.
When you move a joint, you encourage the circulation of that important synovial fluid, which acts like oil in an engine, delivering nutrients and lubrication to your cartilage. Inactivity does the opposite. It allows the joint to become even stiffer and the muscles surrounding it to weaken. Weak muscles offer less support to the joint, which can lead to instability and even more pain. It becomes a vicious cycle: pain leads to inactivity, which leads to more stiffness and weakness, which leads to more pain.
The key is not to stop moving, but to move smarter. Gentle, low-impact exercises are a cornerstone of managing joint pain and improving mobility.
Gentle Exercises to Soothe and Strengthen Your Joints
Always speak with your doctor before starting a new exercise program. Once you have their approval, consider these wonderfully effective and safe activities:
1. Walking: It’s simple, free, and incredibly beneficial. Walking strengthens the muscles in your legs, which helps support your knees and hips. It also improves circulation and can help with weight management, which reduces stress on your joints. Start with short, 10-minute walks on a flat surface and gradually increase your time as you feel stronger. Wear supportive shoes!
2. Water Aerobics or Swimming: Water is your joint’s best friend. The buoyancy of the water supports your body weight, taking nearly all the pressure off your aching joints. This allows you to move, stretch, and strengthen your muscles without impact or pain. The warm water of many therapy pools can also be incredibly soothing.
3. Tai Chi: This ancient Chinese practice is often called “meditation in motion.” It involves slow, gentle, flowing movements that improve balance, flexibility, and strength. Studies have shown Tai Chi to be particularly effective at reducing pain and stiffness from arthritis and, just as importantly, it is a powerful tool for fall prevention.
4. Chair Yoga or Gentle Stretching: You don’t need to be able to twist yourself into a pretzel to benefit from yoga. Chair yoga allows you to perform stretches and poses while seated or using a chair for support. It helps improve flexibility, reduce stiffness, and calm the mind. Simple daily stretches, like gently bringing your knee toward your chest while lying down, can also keep your joints limber.
The goal is to move your joints through their full range of motion gently and consistently. A little bit of movement every day is far better than one intense workout once a week.
