Let's Get Moving:Exercises for Aching Joints - Cone Health

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Published on October 11, 2016

Let's Get Moving: Exercises for Aching Joints

Exercises for Aching JointsAching joints may keep exercise off your to-do list. But it shouldn’t. With the right moves, you can improve your health, including increased flexibility, greater mobility and less pain. Join Jennifer Paa, a physical therapist with Cone Health Outpatient Rehabilitation, to learn exercises that will get you moving and improve your health.

Let's Get Moving: Exercises for Aching Joints

 

Viewer Submitted Questions and Answers

  • How many times a week are these to be done?
    • Exercises can be done daily! I recommend starting with 2-3 times per week and gradually working up to a daily routine.  Add in a walk or a trip to the gym and you’ll be on your way!
  • What kind of exercise for osteoarthritis knees!!  
    • These exercises are great for those with osteoarthritis.  However, you have to let pain be your guide as you try new exercises.  If these exercises make your pain worse and the pain lasts for a few hours after, you need to start more slowly.  Ask your doctor for a referral for physical therapy for some personalized guidance and supervision.
  • I have asthma and use an inhaler daily. Exercise is hard for me with my breathing plus I had a severe fall in the bathtub 2 years ago resulting in leg & knee problems. I was on a walker for 2-3 mos. & had rehab. I still have leg & knee problems, along with the breathing issues, which limits exercise greatly. Would these exercises, and any other, be ok for me to do? I definitely need to lose weight and need to get some exercise. I can't walk due to the breathing issue. Thanks for your help.
    • Congrats! Realizing the need to lose weight and exercise is the first step in the journey! With the physical limitations that you mentioned, you would benefit from speaking with your doctor about either physical therapy, pulmonary rehab or if you need to lose a significant amount of weight, a bariatric clinic.  The seated exercises would be a good place to start, or just adding a seated march, seated heel raise or leg kick.  A customized program would be best to maximize your results.
  • Any special stretches for Plantar Fasciitis?
    • You can use a towel wrapped around the arch of the foot (seated with knee straight). Gently pull the toes back towards your head and hold for 30 sec.  You can also drop your heel of the edge of a step (one at a time) and keep knee straight.  For more info, you can ask your orthopedic doctor for alternative stretches or even get a referral for physical therapy if more treatment is necessary.
  • What exercises help with degenerative disc disease? Thank you.
    • This condition is a very common cause of low back pain.  Any exercises that support your back and the muscles of your core (abdominals, hips) are ideal.  Using good body mechanics with sitting, getting in and out of bed or lifting are a must.  If you feel you would like to learn more and get a specific exercise program for your back, ask your doctor for a physical therapy referral.