Ultimate guide to avoiding joint pain: Osteopath shares must-know tips and reveals why you CAN’T rely on running to stave off agony in middle age

By Liam On Oct 8, 2023

Millions suffer from painful knees, hips and shoulders.

But osteopaths say you can prevent discomfort with strength and resistance training such as squats, flexions and extensions.

They warn that active walking and running are not enough to ward off stiff and aching joints.

According to a survey of 8,000 over-16s in the UK, eight in ten people have experienced joint pain, with many complaining that it affects their work, sleep and wellbeing.

This is a major cause of a record 2.5 million people being on long-term sick leave, with more than half (54%) of people blaming the musculoskeletal system for not working.

Michael Fatica, a London-based consultant osteopath at interactive online rehabilitation program Back In Shape, shared his tips for relieving joint pain.

Millions suffer from painful knees, hips and shoulders. But osteopaths say you can prevent discomfort with strength and resistance training such as squats, flexions and extensions

What misconceptions do people have about their joints?

Those who suffer from back or knee problems may believe that they should avoid exercise.

However, this causes them to be less active and their muscles are weakened an “ever-decreasing level of daily activity,” says Mr. Fatica.

This makes the joints more vulnerable and painful, he warned.

“But joints are strong and while there may well be an injury or degeneration that requires short-term changes, there should always be a path to medium to long-term strengthening,” Fatica said.

How should you care for your joints?

What is joint pain?

Eight out of ten adults in the UK have suffered from joint pain.

Knee, shoulder, hip, foot, hand, elbow and neck pain are among the most commonly complained about pain.

They can be caused by a strain or sprain or by conditions such as osteoarthritis, gout or bursitis.

The NHS recommends that if you are overweight or obese, you should rest the affected joint, use an ice pack, take painkillers and lose weight.

Participating in regular strength or resistance training using full range of motion – the limit to which the body can move around a joint – is key, says Mr Fatica.

These types of exercises are key to rebuilding lost strength in the muscles that protect and move the joint, he said.

Everyday movements like walking don’t always allow full range of motion, especially in the knees, hips and ankles, Mr. Fatica said.

This could lead to weakening of the joints, he warned.

Mr Fatica said: “People make the mistake of thinking that regular walking or running will keep them healthy.”

“But these movements do not include the full range of motion of the hips, knees and ankles, for example.”

What exercises can people do to relieve joint pain?

Squats, bends, and extensions are among the exercises recommended for joint pain.

Mr. Fatica says squats are “the simplest and most accessible exercise”. As a starting point, he recommends doing ten squats for five rounds.

For knee pain, the NHS also recommends the lying squat, where you lie flat and bend your knee by pulling your foot back as far as is comfortable. It says to hold this pose for two seconds before straightening the leg.

It also suggests the seated knee extension, which involves sitting on a chair and placing your foot on an opposite chair.

Then gently press down and straighten your knee as much as possible. The health service recommends holding this pose for up to 10 seconds before releasing and repeating.

If you have hip pain, standing up and then sitting down in a chair are recommended exercises.

For people with shoulder pain, the NHS recommends swinging your arms from left to right. It is recommended to lean on a table or chair and bend forward so that one arm hangs down. Then slowly swing your free arm from left to right, gradually increasing the length of the swing.