We need our joints to move around. Whether it’s playing a sport or simply reaching for something in the cupboard, joints are essential. These tips will help keep your joints healthy.

Think Safety

American football player tackling a pass receiver during practice

  • Use padding when doing physical activities like playing contact sports
  • Wear braces during these activities if your joints already ache

Say No to Some Stretching

  • Stretch daily or three times a week to increase your flexibility
  • Avoid stretching before exercising
  • Stretching when your muscles are cold can hurt your joints
  • Warm-up before stretching by walking for 10 minutes
  • Warming-up will help loosen up the joints, ligaments, and tendons

Do Strength Training

  • A stronger body can support your joints better
  • Certified trainers and physical therapists can show you which moves work best
  • Avoid any quick and repetitive movements if you have joint problems

Work the Core

  • Try core strengthening exercises that focus on your back, abdominals, and hip
  • Stronger back muscles and abs help your balance
  • Better balance makes it less likely to fall and get injured
  • Yoga and Pilates are excellent core strengthening exercises

Add Fish to your Diet

  • Salmon, mackerel, and other fatty cold-water types of fish have omega-3 fatty acids
  • Omega-3 fatty acids help keep your joints healthy and lower inflammation
  • Inflammation causes joint tenderness and pain in those with RA
  • Fish oil capsules can work as substitutes for those that don’t eat fish

Better Posture


  • Bad posture can lead to back and joint problems
  • Stand and sit up straight to take care of your joints from the neck down
  • Walking faster makes your muscles work to keep you upright
  • Swimming can also help with posture

Treat Yourself to Some Ice

  • Treat sore joints with an ice pack or ice wrapped in a towel
  • Ice works as a natural pain reliever by easing swelling and numbing pain
  • Leave the ice on for up to 20 minutes at a time
  • If you don’t have ice, try a bag of frozen veggies
  • Always wrap around a towel (never put ice directly on your skin)

Take Care of Injuries

  • Joint injuries can add to the breakdown of cartilage
  • Don’t put off going to the hospital – get treated for injuries right away
  • Avoid damage by skipping activities that put too much stress on the joints (or use a brace)

Keep Moving

  • Rest is useful when you’re injured, but otherwise, stay in motion
  • By moving around, you’ll have less stiffness
  • Keep moving even when you’re doing sedentary activities like watching TV or working at a desk
  • Take breaks and get up from your chair and desk every 20 minutes