If you’re living with joint pain, the idea of going to the gym might feel about as appealing as a rainy bank holiday. We often hear that familiar voice in our heads: “My knee is sore, so I should rest it,” or “I don’t want to make things worse.”
It might seem counterintuitive, but staying active is a cornerstone of managing sore joints.
And at Beckwith, we believe that everyone can find a way to move that feels good.
We’ll walk you through the ‘why’ and the ‘how’, so you can feel confident, empowered, and ready to work with your body, not against it.
Why Movement is Your Best Medicine
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Strong Muscles = Natural Support: The muscles around your joints act like a built-in shock absorber. Strengthening your quadriceps, for example, provides crucial support for your knees, taking pressure off the joint itself.
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Movement Lubricates: Regular movement keeps the cartilage nourished and helps the joint glide more easily.
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Maintains Range of Motion: Gentle movement helps prevent your joints from becoming stiff and keeps you mobile.
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Weight Management: Every extra kilogram you carry puts additional stress on weight-bearing joints like your hips and knees. Exercise helps manage your weight, effectively lightening the load on your joints with every step.
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Boosts Mood and Energy: Living with chronic pain can be draining. Exercise releases endorphins, those brilliant natural painkillers and mood elevators that can help you feel more positive and energetic.
How to Exercise Smart with Joint Pain
The key is to be strategic. It’s not about pushing through sharp, severe pain, but about finding activities that build strength and mobility without aggravating your joints. Here are some guidelines to get you started!
Low-Impact is Your New Best Friend
Swap high-impact activities like running or jumping for kinder alternatives. Options include:
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Cycling: Whether on a static bike or out in the fresh air, cycling is brilliant for building leg strength without pounding your joints.
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Walking: It’s simple, free, and highly effective. Just make sure you have supportive footwear.
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Yoga or Pilates: Excellent for improving flexibility, balance, and core strength, all of which protect your joints (check out Beckwith’s class timetable for our yoga and Pilates classes!)
- Swimming or Aqua Aerobics: The water’s buoyancy supports your body weight, making movement virtually pain-free.
Focus on Strength Training to Reduce Joint Pain
Don’t be afraid of weights! Strengthening the muscles around your affected joints is one of the most powerful things you can do.
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Start Light: Use light resistance bands or small weights to begin with. Focus on perfect form, not heavy loads.
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Listen to Your Body: A little muscle ache the next day is normal. A sharp, stabbing pain in the joint is not. Learn the difference.
EGYM at Beckwith Can Help!
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- Guided, Correct Form: Each EGYM machine shows you exactly how to perform the exercise with a video demonstration. This ensures you’re using the correct form, which is absolutely vital for protecting your joints and getting the most out of every movement.
- Tracking Your Progress: The system logs your progress over time. There’s nothing more motivating than seeing your strength improve, knowing that each small increase is a step towards better supporting your joints and reducing your pain.
- Personalised Strength Training: EGYM starts with a comprehensive assessment that measures your strength in different muscle groups. It then creates a bespoke workout plan tailored to your current abilities and goals.
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Up and Cool-Down are Non-Negotiable
Give your joints time to prepare for movement. A 5-10 minute warm-up increases blood flow. Cooling down with gentle stretches afterwards helps maintain flexibility and reduce stiffness.
Get Physio Support for Your Joint Pain
Regen Physio is on-hand at Beckwith Health Club with a dedicated treatment room. Their sports massages are ideal for rehabilitation and for keeping your body in excellent state. Book your treatments here!
Consistency Over Intensity
A little bit of movement most days is far better than one intense workout that leaves you floored for a week. Aim for regularity.
Visit Beckwith Health Club to Get Started
The most important thing is to start! Remember, the goal is to keep you doing the things you love, with less pain and more joy.
If you’re unsure where to begin, we are here to help. Our friendly trainers understand the complexities of exercising with joint pain and can guide you towards the activities and equipment that will benefit you most. Just pop in for a chat or book a session.
Disclaimer: The information provided in this blog is intended to offer guidance and support for members living with joint pain and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or a physiotherapist before starting a new exercise programme, especially if you have a pre-existing health condition. They can provide specific advice tailored to your individual needs.
