Osteoarthritis (OA) – This is the classic “wear-and-tear” arthritis that comes with age. Over years of use, the cartilage cushioning our joints wears down, leading to bone rubbing on bone. The result is pain, stiffness, and sometimes a crunchy feeling in the joint. Osteoarthritis is by far the most common type of arthritis in older adults. It usually develops later in life (often after age 50) and often progresses slowly but continuously. (As a neuroscientist and biomechanist who has studied the knee joint and arthritis for a few decades, I will say that the pathology is far more complex and complicated than “wear-and-tear” makes it out to be, but that can be left for a later discussion.)

Rheumatoid Arthritis (RA) – Unlike OA, rheumatoid arthritis is an autoimmune disease. This means the body’s immune system mistakenly attacks the joint lining, causing inflammation and pain. RA often starts earlier in adulthood (30s-60s; but can start even earlier – there is a juvenile form of RA that can be devastating for children) and can affect multiple joints in a symmetrical pattern. It’s a different beast than osteoarthritis – involving more swelling and systemic symptoms – and typically requires medical treatments to control the immune response. In this article, we’ll focus on the more common osteoarthritis and mechanical joint pain, but it’s important to know RA isn’t caused by wear and tear (it’s your immune system at fault).

Overuse injuries (tendonitis and bursitis) – Sometimes joint pain isn’t arthritis at all, but irritated soft tissues from repetitive use. Tendonitis is inflammation of a tendon (the cord that connects muscle to bone) due to repetitive motions or strain, often in shoulders, elbows, or knees. Bursitis is similar – inflammation of the bursa (the small fluid-filled sac that cushions the spot where a tendon passes over a bone, or between other soft tissue like muscle or skin, and bone) – leading to pain and swelling around joints. If you spent decades swinging a tennis racquet or hammer, those joints might complain now from the overuse. The pain from these injuries usually flares with specific activities and improves with rest.

Post-exercise soreness – Ever start a new workout and feel achy the next day? That’s often normal muscle soreness (the “good” kind of pain indicating your muscles are getting stronger). It can be tricky to tell apart muscle soreness from joint pain, but a key clue is timing and duration. Mild stiffness after activity is common, but sharp or lasting joint pain is not. A good rule of thumb: if the ache persists more than a couple of hours after exercise, or if a joint is swollen and throbbing, you may have pushed too hard. Normal post-exercise soreness should fade in a day or two, while true joint injuries stick around or even get worse.

Walking: One of the simplest exercises – just put on a pair of comfortable shoes and go for a walk. Walking strengthens your legs, improves circulation, and lubricates knee and hip joints. It’s low impact but effective. Try starting with 10-15 minutes around your block and build up from there. Invite a friend or listen to music or a podcast to make it more enjoyable.

Gentle strength training: Building muscle helps support those creaky joints. You don’t need a fancy gym setup; simple body-weight exercises or resistance band routines at home can work wonders. For example, doing wall push-ups or sitting-stands from a chair can strengthen your arms and legs. Strong thigh muscles can reduce knee pain by stabilizing the joint. Aim for a couple of sessions a week focusing on major muscle groups. Start light – you can even use soup cans as weights – and gradually increase as you get stronger.

Stretching and flexibility exercises: Activities like gentle yoga or tai chi improve your range of motion, balance, and reduce stiffness. These practices are low-impact and can often be done using just a mat or even a chair (for modified chair yoga). They not only help joints move better but also relax your mind and reduce stress. Many men find that a morning stretching routine makes the whole day feel better on their joints.

Swimming or water exercise: If you have access to a pool (perhaps a local community center), water exercises are fantastic for painful joints. The water’s buoyancy supports your body weight, meaning less stress on knees or hips, while the water resistance still lets you strengthen muscles. You can swim laps, or simply walk in the pool, or join a water aerobics class. It’s cardio and strength training combined, all without gravity grinding your joints.

Cycling or stationary biking: Riding a bike (or a stationary bike) is another great low-impact workout. It’s easier on the knees than running but still gets your legs moving and heart pumping. If outdoor cycling feels risky, an indoor stationary bike or a pedal machine in front of the TV works too.

Warm up before activity: Do not jump straight into strenuous movement on cold, stiff joints. Take 5-10 minutes to warm up first. This could be as simple as marching in place, doing gentle arm circles, or a warm shower to loosen up. Applying heat before exercise (like a warm towel or heating pad for 15-20 minutes) can relax muscles and joints, priming them for movement. Warm tissues are more flexible and less prone to injury.

Keep impact low and form gentle: Especially for achy joints, low-impact activities are the safest bet. If running hurts, try cycling or swimming. When you do exercise, use controlled, smooth movements instead of jerky motions. For instance, when weight training, lift and lower weights slowly. Good form (possibly learned from a trainer or physical therapist) protects your joints. And don’t forget to stretch after exercise – it helps reduce stiffness and soreness by cooling down your muscles.

Know your limits (and respect them): It’s great to be ambitious, but past a certain age we’ve earned the right to be a bit more cautious. It’s just a fact for the vast majority of us that we can’t do what we could when we were 25. If during an activity you feel a sudden, sharp pain in a joint, stop that activity for now. Pushing through intense joint pain can turn a minor issue into a major injury. Swelling or redness around a joint is another sign to ease up. Some folks keep an exercise journal to track what aggravates or helps their joint pain – a smart way to learn your personal limits.

Use ice or other remedies after activity if needed: For any minor flare-ups (say your knee is a bit puffy after a long walk), icing the joint for 15-20 minutes can reduce inflammation. Some people prefer a warm Epsom salt bath to soothe multiple sore spots – listen to what your body likes. Over-the-counter anti-inflammatory creams or gels can also provide local relief. And if a particular joint has been overworked, give it a rest. Maybe alternate hard workout days with easier recovery days.

Get adequate rest and sleep: It sounds obvious, but it’s crucial – rest is when our bodies repair. Make sure to get good quality sleep at night, as that’s when a lot of healing and anti-inflammatory processes happen. If you’ve had a very active day (a long bike ride or hours fixing up the yard), consider taking the next day a bit easier to let your joints recover. Recovery isn’t laziness; it’s part of the training plan.

Eat for your joints (anti-inflammatory diet): You really are what you eat, and your joints know it. Certain foods can help fight inflammation, which is a driver of pain in conditions like arthritis. The standout recommendation from experts is to adopt a more Mediterranean-style diet – lots of fruits and vegetables, whole grains, lean proteins like fish, and healthy fats like olive oil and nuts. This way of eating has been shown to reduce inflammation in osteoarthritis and reduce pain levels. One study found that people with osteoarthritis who switched to a plant-based, whole-food diet saw significant pain improvement in just two weeks. They also often lost weight without trying, which, as mentioned, further helps the joints. The anti-inflammatory diet isn’t a quick fix or magic cure, but over months and years it can make a meaningful difference in how you feel. Try incorporating oily fish (rich in omega-3 fatty acids), colorful veggies and berries (packed with antioxidants), and perhaps reducing processed foods and excessive sugar, which can stoke inflammation. And don’t forget to stay hydrated – your cartilage is mostly water, and staying well-hydrated can help keep that cushioning healthy.

Don’t ignore other health factors: Our joint health is tied to our overall health. Conditions like diabetes or metabolic syndrome can worsen inflammation and potentially speed up joint problems, so managing any chronic conditions with your doctor is important. Also, if you’re a smoker, here’s another reason to quit: smoking can accelerate collagen loss and is linked to a higher risk of rheumatoid arthritis and delayed healing of injuries. On the flip side, taking care of bone health (adequate calcium and vitamin D, for example) can help prevent fractures and joint issues. It’s all connected. A healthy heart, controlled blood pressure, good blood sugar levels – these all set the stage for healthier aging, including your joints.

Invest in joint-friendly gear and habits: Little things in daily life can either help or hurt your joints. For instance, wearing supportive footwear with good cushioning can reduce impact on your knees when you walk. If you have a favorite pair of old sneakers well past their prime, consider replacing them – your knees will feel the difference. Using assistive devices when needed isn’t “cheating” – things like a knee brace, a cane for long walks, or ergonomic tools can alleviate strain. Even how you set up your home or workspace matters: ergonomic chairs, padding for knees if you garden, or using carts to carry heavy loads instead of your back. Paying attention to proper posture (no slouching at the computer for hours) can prevent added joint stress, especially in the neck and back. These adjustments aren’t about being fragile; they’re about being smart and kind to your body.

Stay connected and manage stress: This one might surprise you, but mental and social health feed into physical pain. Chronic pain can feel worse if you’re isolated or depressed. Make time for hobbies and friends – laughter and good company can actually raise your pain tolerance (really!). Stress, on the other hand, often makes pain feel more intense, as tension tightens our muscles and ramps up inflammation. Consider stress-reduction practices that appeal to you: maybe meditation, deep breathing exercises, or even a relaxing walk in nature (exercise + stress relief in one). Many men find that having a buddy to exercise with or an activity group (like a weekly cycling group or walking club) not only keeps them accountable to stay active but also provides a morale boost. When your mood is up and stress is down, your joints won’t “magically” heal, but you might notice you ache a little less and cope a little better.