One of the most common health issues in seniors is joint pains and aches. With every movement, you can feel the stress on your joints, but just like a rusty hinge, joints can be “lubricated” too. Since we’re not made of metal, our lubrication is done through stretches and exercising. This article will provide you with an array of information about joint pains and the exercises that help ease them.



What are Joints?

Joints are the places where our bones connect. They provide physical support and provide our body with a range of motions. Any damage to the joints, from force-related to infection-related, may hinder our ability to move, and is often accompanied by pain. Joint pains are quite common; with about a third of the population suffering from one form of it or another. The most common pains are in the knees, shoulders, and the thighs. The older we get, the more likely it is that we’ll suffer from joint pains.

What are Joint Pains?

Joint pains can be weak or strong, and can be acute - lasting from one to two weeks, or chronic – lasting for several months. Whether it’s a strong pain or a weak one, it lowers our quality of life and must be treated. Treatment can be done by taking medication, through alternative medicine, or by performing simple, daily exercises.

By exercising the muscles around the joints, you can strengthen them, thus improving your control over those joints. This will also help reduce joint-related pains.

Knee Pains

As mentioned before, knee pains are the most common of all joint pains. They become noticeable when going up a flight of stairs, which is when the pressure on the knee is quadrupled. In severe joint pains, even walking becomes a painful experience.

Pillow Squeeze

This exercise will help you strengthen your inner thighs and improve the support to the knees.

Lie on your back, with your knees bent.
Put a pillow between your knees.
Squeeze the pillow with both knees for 5 seconds and release.
Perform two sets of ten repetitions.
If the exercise is too difficult, start by doing it while sitting on a chair.

From Sitting to Standing

Thigh Joint Pains

The largest joint in the human body, the thigh joint supports most of the body weight and is a key component in maintaining one’s balance. Since these joints are critical for walking, any pain there can debilitate a person. Chronic pains in this region become more common with age.

Bridge Exercise

A simple exercise you can perform every morning, which loosens the thigh joint. This makes it easier to move these joints throughout the day.

Lay down on the floor with your back down and your legs bent. Your feet must be pressed against the floor.
Lift your pelvis by pushing with your ankles. Keep your stomach muscles hard and your knees in line with your ankles. Your body should be in a straight line from your shoulders to your feet.
Stay in this position for 3-5 seconds, and then lower your pelvis back to the floor slowly.
Repeat ten times.

Classic Leg Lift

Shoulder Joint Pains

Another common joint pain is shoulder pain, which is most common in people who perform repetitive movements with their shoulders, of those who spend long hours at a desk, or in front of a computer.

Shoulder Stretches

You will need a fitness elastic band for this exercise. This type of exercise is a great way to strengthen your shoulder muscles, as well as improve their elasticity and range of motion.

Secure the band to an object at waist-height.
Grasp the band and stand with your back to the securing object. Take a step forward so that the band is stretched a little.
Keep your arm straight and lift it upwards until it is parallel to the floor. Pay attention not to lift your shoulder.
Keep your arm in that position for a second, and then slowly lower it back to the starting position.
Perform 15 repetitions.

It’s recommended to perform this exercise in different variations and in different directions, as shown in the images below.