Skip to main navigation Skip to main content Skip to footer For Medicare For Providers For Brokers For Employers Español For Individuals & Families: For Individuals & Families Medical Dental Other Supplemental Explore coverage through work How to Buy Health Insurance Types of Dental Insurance Open Enrollment vs. Special Enrollment See all topics Shop for Medicare plans Member Guide Find a Doctor Log in to myCigna
Home Knowledge Center Wellness Library Quick Tips: Exercising Safely With Arthritis

Quick Tips: Exercising Safely With Arthritis

Get started

Exercise is one of the best things you can do to help keep your muscles strong and reduce joint pain and stiffness. And it can help you reach and stay at a healthy weight.

But you want to make sure that you don't hurt your joints when you exercise. Before you get started, ask your doctor what kind of activity would be good for you.

These tips can help you exercise safely:

  • Pace yourself, especially if you haven't exercised for a while. Start slowly, and don't push yourself too hard. Then work your way up to where you can exercise for a longer time or do the exercise with more effort.
  • Manage pain. If your joint pain gets worse after exercise, try using ice on the joints that hurt. You may want to take an over-the-counter pain medicine before you exercise, such as acetaminophen (for example, Tylenol) or a nonsteroidal anti-inflammatory drug (NSAID) such as ibuprofen (for example, Advil or Motrin) or naproxen (for example, Aleve). Be safe with medicines. Read and follow all instructions on the label.
  • Rest your joints if they are swollen. For example, if your knees are swollen, don't use the stairs for a few days. Walk a shorter distance, and switch to swimming or riding an indoor bike.

Know when you have sore muscles and not joint pain. If your muscles are sore, you can safely exercise through the soreness. (You could exercise through joint pain too, but it's not safe to do so.)

If you have joint pain that lasts for more than a day after you exercise, you need to:

  • Rest the joint until your pain gets back to the level that is normal for you.
  • Exercise for less time or with less effort.
  • Try another exercise that doesn't cause pain.
Health Tools

Health Tools

Health Tools help you make wise health decisions or take action to improve your health.

Actionsets are designed to help people take an active role in managing a health condition.

This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

© 1995-2022 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

Related Links

Osteoarthritis: Exercising With Arthritis Osteoarthritis

<cipublic-spinner variant="large"><span>Loading…</span></cipublic-spinner>

Page Footer

I want to...

Get an ID card File a claim View my claims and EOBs Check coverage under my plan See prescription drug list Find an in-network doctor, dentist, or facility Find a form Find 1095-B tax form information View the Cigna Glossary Contact Cigna

Audiences

Individuals and Families Medicare Employers Brokers Providers

Secure Member Sites

myCigna member portal Health Care Provider portal Cigna for Employers Client Resource Portal Cigna for Brokers

Cigna Company Information

About Cigna Company Profile Careers Newsroom Investors Suppliers Third Party Administrators International Evernorth

 Cigna. All rights reserved.

Privacy Legal Product Disclosures Cigna Company Names Customer Rights Accessibility Non-Discrimination Notice [PDF] Language Assistance [PDF] Report Fraud Sitemap

Disclaimer

Individual and family medical and dental insurance plans are insured by Cigna Health and Life Insurance Company (CHLIC), Cigna HealthCare of Arizona, Inc., Cigna HealthCare of Illinois, Inc., and Cigna HealthCare of North Carolina, Inc. Group health insurance and health benefit plans are insured or administered by CHLIC, Connecticut General Life Insurance Company (CGLIC), or their affiliates (see a listing of the legal entities  that insure or administer group HMO, dental HMO, and other products or services in your state). Accidental Injury, Critical Illness, and Hospital Care plans or insurance policies are distributed exclusively by or through operating subsidiaries of Cigna Corporation, are administered by Cigna Health and Life Insurance Company, and are insured by either (i) Cigna Health and Life Insurance Company (Bloomfield, CT); (ii) Life Insurance Company of North America (“LINA”) (Philadelphia, PA); or (iii) New York Life Group Insurance Company of NY (“NYLGICNY”) (New York, NY), formerly known as Cigna Life Insurance Company of New York. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. LINA and NYLGICNY are not affiliates of Cigna.

All insurance policies and group benefit plans contain exclusions and limitations. For availability, costs and complete details of coverage, contact a licensed agent or Cigna sales representative. This website is not intended for residents of New Mexico.

Selecting these links will take you away from Cigna.com to another website, which may be a non-Cigna website. Cigna may not control the content or links of non-Cigna websites. Details