Summary: Protect your joints by staying active with low-impact exercise, maintaining a healthy weight, and eating an anti-inflammatory diet. For lasting relief from persistent pain, our experts at Excelsia Injury Care offer personalized therapy plans and targeted joint injections to restore mobility and keep you moving.
Joint pain can quite literally stop you in your tracks. Whether it’s your knees, hips, and shoulders, or even smaller joints like those in your fingers and wrists, pain and stiffness can make everyday movements feel like a chore. Over time, chronic joint pain and fatigue can interfere with your ability to stay active, enjoy your favorite activities, and even impact your mood and sleep.
Fortunately, there are ways to preserve joint function, reduce discomfort, and get you back to moving with greater ease. With a proactive approach to joint health, you can prevent injury, manage existing pain, and explore targeted treatments (such as joint injections) that offer significant relief.
If you’ve been struggling with joint pain and exhaustion, keep reading for practical advice on how to improve joint health and regain your mobility.
Why Joint Health Matters
You have hundreds of joints, some fixed and some movable. The movable joints allow your body to move as well. They’re supported by cartilage, ligaments, tendons, nerves, and synovial fluid, all of which play a role in shock absorption, flexibility, and ease of movement.
When these structures are damaged by injury, aging, arthritis, or overuse, joint pain can set in. The result? Stiffness, swelling, inflammation, and a frustrating sense of fatigue from the effort it takes just to move. Many people describe joint pain and fatigue as going hand-in-hand, especially during flare-ups.
So, how do you keep joints healthy for the long haul? A mix of prevention, daily maintenance, and medical support is key.
1. Maintain a Healthy Weight
Carrying extra weight places additional stress on weight-bearing joints like the knees, hips, and lower back. In fact, for every pound gained, each of your knees absorbs roughly four extra pounds of pressure. Losing even a small amount of weight can reduce joint stress and lower your risk for conditions like osteoarthritis.
2. Stay Active With Low-Impact Exercise
Movement helps to keep joints flexible and lubricated. Regular exercise strengthens the muscles around the joints, improves balance, and supports overall function.
Opt for low-impact activities like:
- Swimming
- Biking
- Walking
- Yoga or Pilates
These exercises reduce strain while helping you stay strong and mobile. If you’re wondering how to have healthy joints, consistent, gentle movement is a great place to start.
3. Stretch and Strengthen
Incorporate stretching and flexibility routines into your daily life. Stretching keeps your joints limber and reduces the chance of stiffness and strain. Strengthening the muscles around a joint (especially in the core, legs, and back) can improve alignment and stability, which reduces wear and tear on the joint itself.
Ask our rehab team for customized stretches and strength-building exercises to suit your unique needs.
Related: 5 Benefits of Physical Therapy After an Auto or Workplace Injury
4. Prioritize Good Posture
Poor posture can misalign the spine and increase joint stress, especially in the neck, shoulders, and hips. Make an effort to sit and stand tall, especially if you spend long hours at a desk. Using ergonomic chairs, proper keyboard placement, and posture-supporting footwear can all reduce joint strain throughout the day.
5. Joint-Friendly Nutrition
What you eat matters when it comes to joint health. Anti-inflammatory foods like leafy greens (spinach and kale), berries (blueberries and strawberries), nuts (almonds and walnuts), fatty fish (salmon), and olive oil can help to reduce inflammation in the body. Omega-3 fatty acids, vitamin D, and calcium are particularly important for joint and bone health.
Avoid highly processed foods, refined sugars, and saturated fats. These can exacerbate inflammation and joint discomfort, in addition to causing weight gain that can put more pressure on joints.
6. Manage Pain Early
Don’t wait for joint pain to become unbearable. The earlier you address discomfort, the more options you’ll have for the treatment and prevention of long-term damage. Over-the-counter pain relievers, topical creams, and physical therapy can help to reduce inflammation and increase mobility.
If pain persists, it may be time to consider joint injections as a targeted treatment option.
Related: 5 Best Pain Relief Treatments That Can Help After an Accident
7. Consider Joint Injections for Relief
When conservative methods aren’t enough, joint injections offer a more direct and effective way to relieve pain and inflammation. These minimally invasive treatments are typically performed in-office and can provide long-lasting relief.
Two common types of joint injection include:
Corticosteroid Injections: Also called a steroid injection, these use a mix of steroid medication and anesthetic to reduce inflammation and pain quickly, often used in joints affected by arthritis or injury. Relief can last from several weeks to a few months.
Hyaluronic Acid Injections: This substance is similar to what’s found in healthy joint fluid. It acts as a lubricant and shock absorber, especially helpful for knee osteoarthritis. These injections can improve joint movement and reduce discomfort and stiffness.
In some cases, platelet-rich plasma (PRP) or regenerative medicine options may also be discussed. The best treatment depends on your unique condition and lifestyle.
At our clinic, our experienced providers administer joint injections and offer comprehensive rehabilitation support to help you return to an active, pain-free life.
8. Don’t Skip Regular Checkups
Joints are complex, and not all pain has the same cause. Routine visits with your provider can help you monitor your joint function, detect early signs of joint degeneration, and prevent further complications. If you’re dealing with ongoing joint pain and fatigue, getting expert input ensures that you’re not overlooking an underlying condition.
Keep Moving With Excelsia Injury Care
Whether you’re dealing with arthritis, injury, or unexplained joint pain, you don’t have to navigate it alone. We offer comprehensive care for joint health, from physical therapy and customized exercise plans to advanced pain relief injections.
If you’re wondering how to keep joints healthy, or need expert help managing persistent discomfort, our team at Excelsia Injury Care is here for you. Let’s work together to restore your mobility, reduce your pain, and get you back to enjoying the activities you love.
Book a consultation today to discuss your symptoms and explore the best options for joint pain relief. We’re here to help you keep moving.