How to stay active with joint pain

Living with joint pain doesn’t mean you have to give up on fitness. In fact, staying active is one of the most important things you can do to manage discomfort and maintain your overall health. The right types of exercise can actually help reduce pain, improve flexibility, and strengthen the muscles that support your joints. Whether you’re dealing with arthritis, recovering from an injury, or experiencing age-related joint changes, there are numerous ways to stay fit without aggravating your condition. Finding activities that work with your body rather than against it is key to long-term mobility and quality of life.

Understanding joint pain and exercise

Joint pain can stem from various sources—osteoarthritis, rheumatoid arthritis, bursitis, previous injuries, or general wear and tear as we age. While it might seem counterintuitive, appropriate movement is actually beneficial for painful joints. Regular, gentle exercise helps circulate synovial fluid, which lubricates joints and delivers nutrients to cartilage. This nourishment is essential because cartilage doesn’t have its own blood supply.

When joints remain inactive for too long, they can become stiffer and more painful. Movement helps maintain flexibility and range of motion while strengthening the muscles around the joint, providing better support and stability. The key is finding the right balance of activity—enough to promote joint health without causing additional inflammation or damage.

Remember that different types of joint pain require different approaches. You should always consult with your doctor before starting any new exercise programme, especially if you have a specific condition or are recovering from an injury.

Why low-impact exercise matters

Low-impact exercise is particularly valuable for those with joint pain because it puts minimal stress on your joints while still providing cardiovascular and strength benefits. These activities typically keep at least one foot on the ground at all times or support your body weight in some way, reducing the jarring forces that can aggravate joint pain.

The benefits of low-impact exercise for joint health include:

• Reduced stress and compression on joints
• Improved circulation to help reduce inflammation
• Maintained or increased muscle strength to better support joints
• Enhanced flexibility and range of motion
• Weight management, which reduces pressure on weight-bearing joints

Low-impact doesn’t mean low-effectiveness. Many low-impact activities provide excellent cardiovascular workouts and can help build strength throughout your body. The key is consistency and proper technique rather than intensity that might worsen joint pain.

What exercises should you avoid?

When managing joint pain, it’s important to recognise which activities might exacerbate your condition. High-impact exercises that involve repeated jarring motions can increase inflammation and accelerate joint wear and tear.

Generally, you should approach these activities with caution or avoid them entirely:

• Running on hard surfaces like concrete or asphalt
• High-intensity interval training with jumping movements (burpees, box jumps)
• Heavy weightlifting, especially with poor form
• Activities involving sudden starts, stops, or changes in direction
• Contact sports with high collision risk

How can you tell if an exercise is causing harmful rather than beneficial discomfort? Be aware of the difference between muscle fatigue (which feels like a burn or general tiredness) and joint pain (which can be sharp, stabbing, or throbbing). If pain persists for hours after exercise, increases with activity, or causes swelling, these are signs you should modify or avoid that particular movement.

Water-based workouts for joint relief

Water provides an ideal environment for exercising with joint pain. The buoyancy of water supports your body weight, reducing impact on joints while still providing resistance for strength building. In fact, when chest-deep in water, your body bears only about 25-30% of its weight, dramatically decreasing joint stress.

Effective water-based exercises include:

• Swimming: A full-body workout that’s particularly gentle on joints
• Water walking: Simple but effective for building leg strength with minimal impact
• Aqua aerobics: Structured classes designed to provide cardiovascular and strength benefits
• Aqua jogging: Running motions in deep water (often with a flotation belt) that eliminate impact

Water’s natural resistance means you can build muscle without weights, while its hydrostatic pressure can help reduce swelling in joints. The warmth of heated pools can also provide comfort by relaxing tense muscles and increasing blood flow to painful areas.

Rowing: the joint-friendly full-body workout

Among low-impact exercises, rowing stands out for its exceptional combination of cardiovascular and strength benefits. The smooth, controlled motion of rowing engages approximately 85% of your muscle groups while placing minimal stress on your joints. The seated position eliminates weight-bearing stress, making it accessible even for those with knee, hip, or ankle pain.

What makes rowing particularly beneficial for those with joint issues:

• Non-weight bearing exercise that reduces compression on joints
• Fluid, cyclical movement without jarring impacts or sudden directional changes
• Balanced muscle engagement that helps correct muscular imbalances which can contribute to joint pain
• Adjustable resistance levels that allow you to start gently and progress gradually
• Full-body conditioning that improves overall functional strength and mobility

For safe and effective rowing, focus on proper technique: maintain good posture with a straight back, engage your core throughout the movement, and use your legs to initiate the drive phase rather than pulling primarily with your arms or back. Begin with shorter sessions at lower resistance and gradually build duration and intensity as your body adapts.

Gentle strength training approaches

Strength training is crucial for joint health, as stronger muscles better support and protect your joints. However, traditional weightlifting can be challenging for those with joint pain. Fortunately, there are gentler approaches that offer similar benefits.

Consider these joint-friendly strength training methods:

• Resistance bands: Provide smooth, consistent resistance through a full range of motion
• Bodyweight exercises: Can be modified based on your comfort level and gradually progressed
• Isometric exercises: Involve tensing muscles without joint movement, making them ideal for acute pain phases
• Light hand weights: Used with higher repetitions rather than heavy loads

When strength training with joint pain, focus on proper alignment and controlled movements. Slow exercises with perfect form are far more beneficial than rushed repetitions. Pay particular attention to strengthening the muscles around problematic joints—for example, quadriceps and hamstrings for knee issues, or rotator cuff muscles for shoulder pain.

Creating a balanced exercise routine

A well-rounded approach to fitness with joint pain should include a mix of cardiovascular exercise, strength training, and flexibility work. This variety helps maintain overall fitness while preventing overuse of any particular joint.

Consider structuring your weekly routine like this:

Always begin your workouts with a thorough warm-up to increase blood flow to muscles and joints, making them more pliable and less prone to injury. Spend 5-10 minutes doing gentle activities like marching in place, arm circles, or stationary cycling at very low resistance.

Similarly, cool down with 5-10 minutes of light movement followed by gentle stretching. This helps your heart rate return to normal while improving flexibility and reducing post-exercise stiffness.

When should you consult a professional?

While exercise is generally beneficial for joint pain, there are situations when professional guidance is necessary. Seek medical advice if you experience:

• Sharp, severe, or new pain during or after exercise
• Significant swelling, redness, or warmth around a joint
• Decreased range of motion or joint instability
• Pain that disturbs your sleep or persists at rest
• Difficulty with daily activities due to joint pain

Working with healthcare professionals can significantly improve your exercise experience. Physiotherapists can provide customised exercise programmes that address your specific joint issues and monitor your progress. Personal trainers with specialisation in corrective exercise or medical exercise can help ensure proper form and appropriate modifications.

When communicating with professionals about your pain, be specific about its location, intensity, duration, and what makes it better or worse. This information helps them create the most effective plan for your needs.

At RP3 Rowing, we understand the challenges of staying active with joint pain. Our dynamic rowing machines are specifically designed to provide an effective, full-body workout while minimising stress on your joints. The smooth, natural movement pattern helps maintain fitness without the impact that can aggravate painful joints. Remember that movement is medicine when done correctly, and with the right approach, you can maintain an active lifestyle that supports rather than hinders your joint health.

If you’re interested in learning more about the benefits of rowing, reach out to our team of experts today.