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Joint-Friendly Workouts to Ease Arthritis Pain and Stiffness

Joint-Friendly Workouts to Ease Arthritis Pain and Stiffness

When you have joint pain, you can’t think about anything else. Have your aches, stiffness, and physical limitations become the center of your life? You’re not alone, but there’s comfort in numbers because the more people spread information and research, the closer you are to lasting relief.

May is Arthritis Awareness Month — a time to shine a light on a condition that silently ails millions. 

This month, Dr. Dinash Yanamadula and Dr. Christine Savela at Princeton Pain & Spine Institute offer practical tips on joint-friendly workouts to raise awareness and ease the load for those with arthritis.

Personalized treatment approach

No two arthritic conditions are the same, and the path to relief is as varied as those walking it. 

Just like our personalized treatment plans, your arthritis exercise plan is uniquely yours. The following information isn’t a one-size-fits-all prescription; it’s a list of possibilities. Your tailored plan will consider your specific joint health, lifestyle, and goals. 

Joint-friendly workouts

The importance of exercise in managing arthritis cannot be overstated. However, it's important to find a balance. 

High-impact activities can exacerbate joint pain, while complete rest can lead to stiffness and decreased joint mobility. Here, we explore the sweet spot: low-impact workouts and exercises that promote joint flexibility, build strength, and offer that crucial endorphin boost without the crushing weight on your joints.

Gentle strengthening

We begin with subtle exercises designed to strengthen the muscles around your joints. Imagine creating a soft cushion of muscle that supports, rather than burdens, your joints. These can include:

Tai chi

This ancient martial art's gentle, flowing movements foster a harmony between mind and body. It improves balance, reduces stress, and enhances muscle strength, particularly in the lower body.

Water aerobics

Water's buoyancy takes the weight off your joints. Thanks to its natural resistance, water aerobics allows you to move and work your muscles without strain.

Resistance band training

Resistance bands improve strength without the heft of traditional weights. They’re versatile, allowing you to work out every major muscle group, and effective for building endurance and strength.

Flexibility and range of motion

These exercises pave the way for more fluid movements, ensuring that your joints can perform their full range of motion.


This ancient practice of physical postures, breathing techniques, and meditation enhances flexibility and balance. With variations like “chair yoga,” you can participate even if you can’t do traditional yoga.


A daily regimen of full-body stretching, particularly focused on the affected areas, improves posture, decreases muscle tension, and maintains or increases your joint’s range of motion.


Pilates is a system of exercises that improves physical strength, flexibility, and posture and enhances mental awareness. You can adapt it to suit your fitness and mobility level.

Aerobics and endurance

Arthritis can make running or even brisk walking painful, so how can you get your heart rate up without harming your joints? Here are some aerobic workouts that are kind on your joints and encourage cardiovascular health.


Whether on the open road or on a stationary bike at home, cycling is a low-impact exercise that gets your blood pumping, lungs working, and thighs burning. 

Elliptical trainer

This clever contraption simulates running movements without the jarring impacts. Offering a full-body workout, the elliptical trainer keeps your feet on the pedals and unwanted stress off your joints.

Circuit training

Combining aerobic and resistance training into a single workout maximizes your heart rate, resistance, and time. With brisk movement between exercises, you keep your cardiovascular system humming without stressing your joints.

Medical treatments for arthritis

Exercise is essential for everyone with arthritis, but sometimes, you need professional treatment. Here are some ways Dr. Yanamadula can help. 

Joint injections

Injecting medication directly into the joint can provide relief from symptoms. Corticosteroids are powerful anti-inflammatories that reduce the production of chemicals that cause pain and swelling in the joint.


In this treatment, Dr. Yanamadula injects a thick fluid called hyaluronic acid into your arthritic joint to provide extra lubrication, cushioning, and temporary relief.

Genicular nerve blocks

A genicular nerve block is a minimally invasive procedure that can diagnose and reduce knee pain caused by arthritis. Essentially, it’s a medication we inject to numb a set of nerves surrounding your arthritic knee joint.

Genicular nerve ablation

This technique uses radiofrequency energy to target and deaden nerves responsible for knee pain. It’s a more permanent solution, providing long-term relief from chronic knee pain due to arthritis.

Get started

Don’t miss the opportunity to make a change during Arthritis Awareness Month. Lace up your most comfortable shoes or unfurl your yoga mat, and start a new habit that can lead to better joint health. 

Call the Princeton Pain & Spin Institute in Lawrenceville and Edgewater,  New Jersey, or request an appointment online.  

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