Tips to protect joints

If you haven't exercised in a while, start slowly. Doing too much too fast can increase pain.

Consider these tips:

• Choose low-impact exercise. Activities such as stationary or recumbent bicycling, elliptical trainer workouts, or exercise in the water are easier on joints.
• Use heat before exercise. Warm towels, hot packs or a warm shower can relax muscles and lessen pain before exercise. The temperature should be warm, not painfully hot. Aim for about 20 minutes.
• Warm up gently. Move joints gently at first to warm up. You might begin with range-of-motion exercises for 5 to 10 minutes before you move on to strengthening or aerobic exercises.
• Go slowly. Exercise with slow and easy movements. If you feel pain, take a break. Sharp pain and pain that's worse than the usual joint pain might mean something is wrong. Slow down if you see swelling or a change in skin color around the joints.
• Use ice after exercise. Ice can help reduce swelling. Use ice on your joints for up to 20 minutes after activity if needed. This is even more important if your joints are swollen.

Listen to your body. Don't push too hard. Build up slowly. Add more and harder exercise as you get stronger.