Runner holding his knee, with the knee joint highlighted

Joint Pain and Stiffness as You Age: What Actually Helps

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The things that help stiff, achy joints most are simple: regular gentle movement, strength work, a healthy weight, heat or cold, and good sleep. Supplements may play a small supporting role, but the research on them is mixed. Below is a practical, evidence-based look at what helps, what is uncertain, and when to see a doctor.

Why joints get stiffer as you age

Many adults notice stiffness when they get out of bed or stand up after sitting for a while. Often this eases once you start moving.

A common cause in older adults is osteoarthritis. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), it is the most common form of arthritis. It happens when the tissues in a joint slowly break down.

NIAMS says age is the biggest risk factor. But osteoarthritis is not caused by ordinary wear and tear alone. Extra body weight, past joint injuries, repetitive use and family history also play a part. Women are more likely to develop it, especially after age 50.

Typical signs include pain during activity that eases with rest. Another is morning or after-rest stiffness that usually lasts less than 30 minutes. It most often affects the hands, knees, hips, neck and lower back.

Keep moving: exercise is the foundation

It can feel backwards, but movement is one of the best things for stiff joints. NIAMS notes that regular, well-rounded exercise can reduce pain and stiffness. It also builds flexibility and muscle strength.

How much activity to aim for

The CDC recommends that adults with arthritis aim for:

  • At least 150 minutes a week of moderate-intensity aerobic activity.
  • At least 2 days a week of muscle-strengthening activity.
  • Balance activities, for adults over 65.

You do not need long workouts. The CDC says sessions of 5 to 10 minutes count toward your weekly total.

Joint-friendly choices

Low-impact options are easier on your joints. The Mayo Clinic suggests walking, bicycling or water aerobics. These build endurance and strengthen the muscles that support a joint.

Strength training matters too. Stronger muscles help make a joint more stable. Use light weights or resistance bands that do not cause joint pain. Gentle tai chi and yoga may also ease pain and improve movement.

Start slowly and build up over time. Mayo Clinic advises stopping if you feel new joint pain. A physical therapist can help you plan a safe routine.

Manage your weight to ease the load

Your knees and hips carry your body weight with every step. Mayo Clinic notes that extra weight increases stress on these joints.

Even modest weight loss can help. The Arthritis Foundation describes a study of adults with knee osteoarthritis. In it, losing one pound took about four pounds of pressure off the knees. So losing 10 pounds would relieve about 40 pounds of pressure.

Focus on small, steady changes you can keep. A dietitian or your doctor can help you set a realistic goal.

Use heat and cold

Heat and cold are low-cost, at-home options. NIAMS says heat and cold therapies can lower joint pain.

  • Heat relaxes tight muscles. Try a heating pad, a warm bath or a warm shower, especially in the morning.
  • Cold can calm muscle aches after activity. The Mayo Clinic suggests ice or a bag of frozen peas for 15 to 20 minutes, a few times a day.

Wrap ice packs in a thin towel to protect your skin. Do not use a heating pad while you sleep.

Protect your sleep

Sleep and joint discomfort affect each other. The Arthritis Foundation says as many as 80% of people with arthritis have trouble sleeping. Poor sleep can make pain feel worse.

Helpful habits include:

  • Going to bed and waking up at the same times each day.
  • Staying active during the day, but finishing hard workouts well before bedtime.
  • Avoiding caffeine in the afternoon and evening.
  • Keeping your bedroom quiet, dark and comfortable, with a supportive mattress.

If sleep problems continue, talk with your doctor. Issues like sleep apnea can be checked with a sleep study.

Choose supportive footwear

What you wear on your feet affects your knees and hips. Mayo Clinic notes that shoe inserts or other supportive devices may reduce pain when standing or walking.

Look for shoes with good cushioning and a stable heel. Replace worn-out shoes. A cane, used in the hand opposite the sore leg, can also take some weight off a knee or hip.

What the research says about joint supplements

Many people try supplements for joint comfort. It helps to know where the evidence stands.

Glucosamine and chondroitin

The National Center for Complementary and Integrative Health (NCCIH) says study results are inconsistent. It is still uncertain whether these supplements help knee symptoms.

Expert groups disagree. NCCIH reports that 2019 guidelines from the American College of Rheumatology and Arthritis Foundation recommend against them for knee osteoarthritis. A 2021 orthopedic guideline lists them as possibly helpful for mild to moderate cases.

NCCIH found no major safety problems in large studies. But glucosamine may raise blood sugar in some people. Both have been linked to a higher risk of bleeding in people taking warfarin.

Turmeric

For turmeric and its compound curcumin, NCCIH says early evidence for joint discomfort is positive. Higher-quality studies are still needed.

NCCIH also warns that liver damage has been reported with some highly absorbable curcumin products. Stop use and call your doctor if you notice fatigue, nausea, dark urine or yellowing skin.

If you choose to try a supplement

Some people like to add a supplement to their routine. Joint Advance is a one-capsule-a-day formula designed to support joint comfort. It combines glucosamine, chondroitin, turmeric, MSM, bromelain, quercetin and boswellia.

A supplement is not a replacement for exercise, weight management or medical care. Check with your doctor first, especially if you take blood thinners or have diabetes. You can browse more options in our joint health collection.

When to see a doctor

Mild stiffness that eases with movement is common. But some signs need a medical check. Call your doctor if you notice:

  • Swelling, redness or warmth around a joint.
  • Fever along with joint pain.
  • A joint that locks, catches or gives way.
  • Pain that wakes you at night.
  • Pain or swelling that starts suddenly.
  • Stiffness that lasts much longer than 30 minutes each morning.

Get prompt care after an injury if the joint looks out of shape, you cannot use it, or the pain is severe.

Frequently asked questions

Is joint stiffness a normal part of aging?

Some stiffness is common as you get older, but it is not something you just have to accept. Regular movement, strength work and a healthy weight often help. If stiffness is getting worse, talk with your doctor.

What is the best exercise for stiff joints?

Low-impact activities like walking, cycling, swimming and water aerobics are good choices. Pair them with strength training at least 2 days a week. Start slowly and stop if you feel new joint pain.

Should I use heat or ice?

Heat is often best for morning stiffness and tight muscles. Cold can help calm aches after activity. Many people use both at different times of day.

Do glucosamine and chondroitin work?

The research is mixed. NCCIH says it is still uncertain whether they help knee symptoms, and expert guidelines disagree. If you want to try them, ask your doctor first.

How long does it take to notice a difference from exercise?

It varies from person to person. Consistency matters more than intensity, so short daily sessions are a good start. A physical therapist can help you track progress.

Sources

This article is for general information and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure or prevent any disease.

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