osteoarthritis

Joint Pain After 50: What’s Normal, What’s Not & When to Get Help

February 22, 2020 by Helen Leave a Comment

By Helen Chow, ND, Dip Herb, UK-qualified Naturopath & Herbalist
Nutrition & Food Design Coach, Designer Realities Mind Coach
Originally published February 22, 2020. Reviewed & Updated October 9, 2026.

You know how it goes.

For years you get out of bed, walk downstairs, carry the shopping, open jars, climb into the car and generally expect your joints to cooperate.

Then one morning you stand up and a knee seems to require negotiations before it will move.

Or perhaps your fingers have become stiff. Your hip complains after a long walk. Your shoulder suddenly objects to something you have been doing perfectly happily for the past 30 years.

And the temptation is to shrug and say: “Oh well. I’m getting old.”

Please don’t be too quick to do that.

Yes, joint aches become more common as we get older. But common is not the same as inevitable, and pain should not automatically be filed away under “old age”.

Sometimes you have simply overdone something.
Sometimes the muscles supporting a joint have become weaker.
Sometimes an old injury has returned to remind you that it has not entirely forgotten you.
Sometimes there is osteoarthritis.
Sometimes pain, swelling and stiffness are telling you that something needs proper investigation.

The useful question isn’t: “Am I getting old?”

It is: “What is my body trying to tell me?”

If your knees are your particular problem, also read my guide to taking care of your knees after 50.

Is this really just ageing?

Our bodies obviously change as the decades pass.

We may lose muscle if we do nothing to preserve it. Old injuries can become more noticeable. Tendons and connective tissues change. Osteoarthritis becomes more common.

But I dislike the idea that after 50 we should simply expect to hurt. It can become a very unhelpful belief.

Your knee hurts, so you walk less.
Because you walk less, your legs become weaker.
Getting out of a chair becomes harder.
You stop taking the longer route through the shops.
You avoid stairs.
Eventually you decide that travelling is becoming difficult.

And suddenly one painful joint has begun shrinking your entire world. That is exactly what I don’t want for us.

Aches deserve curiosity, not resignation.

Different aches can tell very different stories

“Joint pain” is not actually a diagnosis.

The pain may be coming from the joint itself, but it may also involve nearby muscles, tendons, ligaments, bursae or nerves.

That is why two women can both say, “My knee hurts”, while having completely different problems.

Osteoarthritis

Osteoarthritis is the most common form of arthritis.

Knees, hips and hands are particularly common places to experience it.

You may notice stiffness, pain when using the joint, difficulty with certain movements or perhaps a little more creaking and cracking than you remember from your younger days.

And yes, sometimes opening a jar suddenly becomes an Olympic event. Damn!

But osteoarthritis does not mean your joints are simply “worn out” and should therefore be used as little as possible.

That old wear-and-tear picture is far too simplistic. Many people with osteoarthritis continue walking, travelling, exercising and enjoying very active lives.

The objective is not to wrap yourself in cotton wool. It is to find out what helps your joint function better.

When it isn’t simply osteoarthritis

Osteoarthritis and rheumatoid arthritis both contain the word arthritis, but they are very different creatures.

Rheumatoid arthritis is an autoimmune inflammatory condition. In other words, the immune system gets involved where it most definitely wasn’t invited.

It can cause painful, swollen, warm joints and often affects the hands and feet. Morning stiffness can be particularly noticeable and may last considerably longer than the brief stiffness many people experience when first getting moving.

If several joints are swollen, warm or tender — particularly if your morning stiffness is lasting more than about half an hour — don’t simply decide it is your age.

Get it investigated.

Early diagnosis matters with rheumatoid arthritis because appropriate treatment can reduce inflammation and help protect the joints from long-term damage.

Natural medicine can sit alongside appropriate care. It should not be used to pretend an inflammatory autoimmune disease isn’t there.

Sometimes the pain isn’t actually inside the joint

This surprises people.

A painful shoulder, hip, elbow or knee may sometimes involve the tissues surrounding the joint rather than the joint itself.
Tendons can become irritated.
Muscles can become strained or weakened.
Bursae — those little fluid-filled cushions around some joints — can become inflamed.
Nerve pain can create an entirely different sensation again: shooting, burning, tingling or pain that travels somewhere else.

Your back is a classic example. A problem involving a nerve in the lower spine may be felt down through the buttock and leg as sciatica.

So if somebody tells you, “It’s arthritis because you’re over 50”, without really investigating what hurts and how it behaves, I would want to know a little more.

When I would NOT ignore joint pain

You do not need to rush to a doctor because your knee objected to yesterday’s long walk.

Bodies complain occasionally. But there are times when I would stop trying to self-manage the problem and get professional advice.

Pay attention when pain:

keeps returning
is getting steadily worse
regularly wakes you at night
is stopping you doing ordinary activities
is accompanied by persistent swelling
comes with significant morning stiffness
or simply isn’t improving.

And please take a hot, markedly swollen joint more seriously — particularly if you also have a temperature, chills or feel generally unwell.

That needs prompt medical attention because infection inside a joint is one possibility.

Likewise, after an injury, get appropriate help if you cannot bear weight, the joint appears out of position, you have lost sensation, or the pain is severe.

You don’t get bonus Health Sifu points for stoically suffering! Sometimes the smartest natural-health decision is knowing when you need proper medical assessment.

Movement is often part of the answer

When something hurts, our first instinct is often to stop using it. That makes perfect sense in the very short term after certain injuries.

Woman in her 50s doing strength exercise to support joint health and mobility — Building and maintaining muscle helps support movement, mobility and independence as we grow older.

But long periods of avoiding movement can create another problem: the muscles around the joint become weaker. Then ordinary movement becomes even harder.

For osteoarthritis in particular, appropriate exercise is one of the main recommended treatments.

That does not mean: “My knee hurts, therefore I should go and do 100 deep squats.”

Please don’t!

It means finding movement your body tolerates and gradually building from there.

Walking may suit you.
Perhaps swimming.
Cycling.
Water exercise.
Simple mobility work.
Or progressive strength exercises.

If painful joints have made you nervous about exercise, read my guide to exercises for joint pain after 50.

The objective isn’t punishment. It is capacity.

You want your body to become increasingly capable of doing the things you want it to do.

Stronger muscles can make life easier on your joints

This becomes more important with every passing decade.

Muscle isn’t merely something nice to have because toned arms look good in a sleeveless dress.

Muscles help you:

stand up
climb stairs
carry bags
control your knees and hips
steady yourself when you lose balance
walk farther
get up from the floor
and remain independent.

Strong muscles surrounding a joint can improve the way you move and help support everyday function.

This is why strength work has become such an important part of the Health Sifu healthy-ageing picture. You can read more in Muscle Health After 50: Stay Strong & Protect Your Bones.

You don’t have to become a bodybuilder. You simply need to give your muscles a reason to stay.

Don’t let one painful joint make your world smaller

This is something I feel strongly about.

Pain can slowly change behaviour without us noticing.
First you stop the long walks.
Then perhaps you don’t go into town because parking is difficult.
You decline a trip because you are worried about walking through the airport.
You choose not to visit somewhere because there are stairs.

Little by little, your life starts being organised around what your painful joint might object to. Sometimes those adaptations are temporarily sensible.

But don’t you let fear to become the permanent decision-maker.

If mobility has already begun slipping away, read How to Stay Active After 50: Strength, Balance, Mobility & Independence.

The aim isn’t to deny pain. It is to prevent pain from unnecessarily taking over the rest of your life.

What about body weight?

Here we need some common sense and absolutely no shame.

Thin women get arthritis too. Body weight is not the sole explanation for painful joints.

However, when someone is carrying substantial excess weight and has osteoarthritis in weight-bearing joints such as the knees or hips, reducing some of that load can help pain and function.

But after 50, I don’t want you simply chasing the lowest possible number on the bathroom scales.

We need muscle.
We need bone.
We need nourishment.
We need physical strength.

The better objective is: reduce unnecessary body fat while preserving the body that carries you around.

That is a very different philosophy from starving yourself into a smaller dress size.

And yes, I’m still a herbalist!

You didn’t seriously think I was going to write an entire article about aching joints without mentioning herbs, did you?

Ginger, turmeric, devil’s claw and willow bark all have long histories of traditional use for pain and inflammation.

Omega-3 fatty acids have also been researched in inflammatory joint conditions.

But this is where we put our sensible hats on. Natural does not automatically mean harmless.

And traditional use does not automatically mean scientifically proven treatment.

The research differs considerably from one natural approach to another.

There is some evidence of modest benefit from omega-3 fatty acids in rheumatoid arthritis.
Devil’s claw has shown some encouraging evidence for certain types of osteoarthritis and lower-back pain.
Evidence for willow bark is limited.
Evidence for ginger supplementation in arthritis remains unclear.

And despite the enormous enthusiasm surrounding turmeric and curcumin, the evidence is not yet strong enough for us to describe turmeric as a treatment for arthritis.

That doesn’t make these foods or herbs useless. It simply means we use them intelligently.

Concentrated herbal preparations can also interact with medicines or be inappropriate for particular health conditions.

As a herbalist, I would much rather ask: What is appropriate for this particular person? than declare that everybody with aching joints needs the same supplement.

You don’t have to join Team Natural or Team Pharmaceutical. Join Team You.

Use what is appropriate, safe and useful.

And what about water?

The original version of this Health Sifu article contained a long section suggesting that dehydration could essentially cause arthritis and that drinking water could cure it.

I would not tell you that today.

Hydration matters enormously. Every system in your body requires water.

If you are dehydrated, you are hardly creating ideal conditions for your muscles, circulation, kidneys or general wellbeing. So yes — drink your water.

But water has not been shown to cure rheumatoid arthritis, reverse osteoarthritis or regenerate damaged cartilage.

There is quite enough good reason to stay properly hydrated without asking your glass of water to perform miracles.

Your joints are about much more than pain

When we talk about joint health after 50, it is tempting to focus solely on making something stop hurting. I want to zoom out.

Your joints are part of your ability to:

walk through an airport
wander around a market
cook dinner
climb stairs
travel
garden
carry your shopping
visit friends
exercise
live independently

That is why joint health belongs inside the much bigger question: What kind of body do I want to be living in 10 or 20 years from now?

You cannot control everything that happens to your health. None of us can.

But you can build muscle.

You can keep moving.

You can investigate symptoms rather than ignoring them.

You can improve your metabolic health.

You can nourish yourself properly.

And you can stop automatically translating every new ache into: “Well, I’m old now.”

Perhaps your body isn’t asking you to surrender.

Perhaps it is asking you to pay attention. And then make a smarter choice.

For the bigger picture, continue with Healthy Ageing for Women 50–70: Build Your Next 20 Years.

Health Sifu Note

This article is for general education and does not diagnose or treat an individual medical condition.

Persistent, worsening, unexplained or significantly swollen joint pain should be appropriately assessed. Seek prompt medical advice for a hot swollen joint accompanied by fever or feeling generally unwell, or after an injury involving severe pain, inability to bear weight, deformity or loss of sensation.

If you have a diagnosed inflammatory or autoimmune condition, do not replace prescribed treatment with herbs, supplements or dietary changes without discussing this with an appropriately qualified healthcare professional.

Health Sifu
Make Smarter Choices
Consciously. Deliberately.

References & further reading

NHS — Joint Pain
https://www.nhs.uk/symptoms/joint-pain/

NHS — Osteoarthritis
https://www.nhs.uk/conditions/osteoarthritis/

NHS — Rheumatoid Arthritis
https://www.nhs.uk/conditions/rheumatoid-arthritis/

NICE — Osteoarthritis in Over 16s: Diagnosis and Management (NG226)
https://www.nice.org.uk/guidance/ng226

National Center for Complementary and Integrative Health — Nutritional Approaches for Musculoskeletal Pain and Inflammation
https://www.nccih.nih.gov/health/providers/digest/nutritional-approaches-for-musculoskeletal-pain-and-inflammation

Exercises for Joint Pain After 50: How to Move Without Making It Worse

January 15, 2018 by Helen Leave a Comment

By Helen Chow, ND, Dip Herb, UK-qualified Naturopath & Herbalist,
Nutrition & Food Design Coach, Designer Realities Mind Coach
Originally published January 15, 2018. Reviewed & Updated: September 30, 2026

When your joints hurt, exercise can feel like a rather cruel suggestion.

You may be thinking: “My knees already ache when I climb the stairs. Why would I deliberately make them do more?”

Or perhaps you tried an exercise class, felt worse afterwards and quietly decided that movement was no longer for you.

I understand why.

Pain naturally makes you protective. You stop walking as far. You avoid bending. You ask someone else to carry things. You begin arranging your day around the troublesome joint.

A little temporary caution after an injury can be sensible. But months of avoiding movement can gradually weaken the muscles that support your joints, reduce your confidence and make ordinary activities feel even harder.

The answer isn’t to grit your teeth and force your way through a punishing workout. It is to find movement your body can tolerate, begin at the right level and build from there.

The quick answer: What exercises are good for joint pain after 50?

The most useful exercises are usually those you can perform regularly without provoking severe or progressively worsening symptoms.

Depending upon which joints are affected, your present mobility and the cause of your pain, suitable options may include:

comfortable walking;
cycling or using a stationary bicycle;
water exercise or swimming;
gentle mobility exercises;
tai chi;
adapted yoga;
chair-based movement;
and progressive strength exercises.

There isn’t one “best” exercise for every painful joint. Your best choice is one that suits your body, your condition and your life—and which you can adapt as your symptoms change.

Why avoiding all movement can backfire
How to judge whether pain means stop
Walking with joint pain
Cycling and stationary bicycles
Water exercise and swimming
Tai chi, yoga and mobility work
Strengthening painful joints safely
What to do during a flare
A simple starter routine
When joint pain should be assessed

Firstly, do you know why your joint hurts?

“Joint pain” is a symptom, not a diagnosis. It could be associated with osteoarthritis, an inflammatory condition such as rheumatoid arthritis, an old injury, a tendon problem, gout, instability or several other causes.

That’s why I don’t want you to assume that every ache after 50 is normal ageing.

If you are unsure what your symptoms mean, begin with my guide to joint pain after 50. It explains which changes may be relatively common and which deserve proper investigation.

You don’t necessarily need a medical appointment for every passing twinge. But recurring, unexplained or worsening pain should not simply be covered up and ignored while you continue exercising around it.

Knowing what you are dealing with makes it easier to choose movement intelligently.

Why complete rest is not usually the answer

A painful joint can start a very unhelpful cycle:

Pain leads to less movement.
Less movement leads to weaker muscles.
Weaker muscles make movement more difficult.
Difficult movement creates more fear and avoidance.

Before long, the problem is no longer only the original painful joint. You may also have lost strength, stamina, balance and confidence.

This doesn’t mean that you should ignore an injury or exercise through a hot, swollen joint. It means that complete, long-term inactivity is rarely a good plan.

Appropriate movement can help you maintain:

joint mobility;
muscle support;
circulation;
balance;
cardiovascular fitness;
confidence;
and your ability to manage everyday life.

If maintaining your freedom is your larger goal, my article on how to stay active after 50 places exercise within the bigger picture of strength, balance, mobility and independence.

Will exercise make joint pain worse?

It can make a joint feel temporarily more noticeable—particularly when you are beginning again after a long period of inactivity. That doesn’t automatically mean that you have damaged it.

The question is not simply: “Did I feel anything?”

A better set of questions is:

Was the sensation mild and manageable?
Did my movement remain controlled?
Did the discomfort settle after I stopped?
Was the joint clearly worse later that day or the following morning?
Was there new swelling, heat, instability or sharp pain?

Use This Simple Guide

What you notice	What it may mean	What to do
Mild stiffness or muscle effort that settles	Your body may be adapting to unfamiliar movement	Continue gently and build gradually
Aching that is stronger or lasts into the next day	The session may have been too long, difficult or intense	Reduce the duration, resistance or range next time
Sharp pain, sudden catching, giving way or rapidly increasing pain	The movement may be unsuitable or a joint problem may need assessment	Stop that exercise and seek advice if it persists
A hot, markedly swollen joint, fever or feeling unwell	This may require urgent medical attention	Do not exercise the joint; obtain prompt medical help

You are not trying to win a contest against your body. You are learning to read its response.

1. Walking: start with what you can repeat

Walking remains one of the most practical forms of movement because it helps you retain the ability to do the things that make up real life.

Shopping.
Travelling.
Walking around a market.
Visiting a friend.
Exploring a new city.

You don’t have to begin with a heroic five-mile trek. If walking currently aggravates your joints, try:

a shorter, flatter route;
several five- or ten-minute walks instead of one long walk;
a slightly slower pace;
supportive, comfortable footwear;
a walking aid if one has been recommended and properly fitted;
or an indoor route where you can stop easily.

Increase either your time or your distance gradually. You don’t need to increase both at once.

If knee pain is your particular concern, these practical ways to look after your knees will help you think beyond the painful spot and consider your hips, thighs, calves, feet and balance as well.

2. Cycling: Useful, but adjust the bicycle to you

Cycling and stationary bicycles can provide rhythmic movement without the repeated impact of running or jumping. They can be particularly useful when walking for longer periods is uncomfortable. But cycling is not automatically right for every hip or knee.

A seat that is too low may force the knee into deeper bending. Excessive resistance can make you grind through every turn of the pedals. An outdoor bicycle also requires sufficient balance and confidence.

Begin with:

a properly adjusted seat;
very light resistance;
an easy pace;
and a short trial rather than a long session.

A stationary or recumbent bicycle may feel safer if balance is a concern.

Your first objective is not to burn the maximum number of calories. It is to discover whether your joints tolerate the movement comfortably.

3. Water exercise and swimming: Let the water support you

.
Water can make movement feel possible again when exercising on land is difficult. The buoyancy reduces how much body weight you have to support, while the water provides gentle resistance as you move.

You don’t even have to be a strong swimmer. Depending upon the pool and the supervision available, you might:

walk through waist- or chest-deep water;
perform gentle leg movements while holding the side;
attend a suitable aqua class;
swim comfortable lengths;
or alternate swimming with rest.

Do take care around wet changing-room floors and pool steps. A joint-friendly activity isn’t helpful if getting into or out of the pool puts you at risk.

If shoulder movement is painful, some swimming strokes may need modification. Water helps, but it does not make every movement appropriate for every joint.

4. Tai Chi, gentle yoga, and mobility work

Tai chi combines slow movement, body awareness, coordination and balance. Many women also find its calmer pace less intimidating than walking into a gym.

Yoga can help with mobility, body awareness and relaxation, but the word “yoga” covers a very wide range of classes.

A gentle, well-taught session is quite different from repeatedly forcing painful knees, wrists or hips into deep positions.

Tell the teacher about your joint condition. Use a chair, wall, blocks or other supports where helpful. Avoid treating a pose as something you must achieve at any cost.

Mobility work can be simpler still:

opening and closing the hands;
gently bending and straightening an elbow;
shoulder circles within a comfortable range;
ankle circles;
controlled heel and toe raises;
or slowly straightening a knee while seated.

Small movements still count. Your body does not award extra points for suffering.

5. Strength exercises: Support the joint, don’t punish it

Strengthening exercises to increase strength might involve:

standing up from a chair;
pushing against a wall;
raising your heels while holding a worktop;
using a light resistance band;
lifting a small dumbbell;
or working with a machine under suitable guidance.

The purpose is to help the muscles around your joints become more capable.

For example, stronger thighs and hips can support everyday knee function. Stronger hands and forearms can make carrying and opening things easier. Stronger back, abdominal and hip muscles can improve how you control your body.

Start with a movement you can perform slowly and with control. Use a comfortable range rather than forcing the joint to its limit.

My fuller guide to protecting your muscle after 50 explains why strength matters so much for your bones, metabolism and independence. Here, the important point is simply this:

Begin with a level your joints can tolerate and progress in small steps. You may increase the number of repetitions, the resistance or the difficulty—but not everything at once.

What about osteoarthritis?

Exercise is one of the central treatments recommended for osteoarthritis, particularly exercise tailored to the person’s needs. That may include local muscle strengthening, aerobic movement or a combination.

Unfortunately, the words wear and tear have frightened many people into believing that movement simply wears the joint away faster.

Osteoarthritis is more complex than that. The joint, surrounding muscles, nervous system, previous injuries, inflammation, body weight, sleep and confidence can all influence pain and function.

If you have been diagnosed with it, my guide to osteoarthritis after 50 explains the condition and its wider management in more detail.

Exercise is not a promise that every symptom will disappear. It is one of the tools that can help you preserve function and make daily movement easier.

What if you have rheumatoid or inflammatory arthritis?

Inflammatory arthritis requires a little more judgement, particularly when disease activity changes.

On a relatively settled day, you may manage walking, strengthening, cycling or other ordinary activity quite comfortably.

During a pronounced flare, you may need to reduce the load, shorten the session or use gentler range-of-motion movements while the inflammation is addressed.

This is not failure. It is intelligent adjustment.

A hot, markedly swollen joint is not the moment to prove how determined you are. Nor should continuing inflammation be managed solely by changing your exercise routine. Your movement plan should sit alongside appropriate clinical care—not replace it.

Five ways to modify exercise on a painful day

You don’t always have to choose between completing the original workout and doing absolutely nothing. Try changing one thing:

1. Reduce the range

A shallower chair squat may be better tolerated than a deep squat.

2. Reduce the resistance

Use a lighter band, weight or bicycle setting.

3. Reduce the time

Five comfortable minutes may be more useful than twenty miserable ones.

4. Add support

Hold a sturdy chair or worktop, or choose a seated version.

5. Change the activity

Swap a longer walk for gentle cycling, water movement or mobility work.

Adaptation keeps the habit alive while respecting what your body is telling you.

A simple joint-friendly starter week

This is an example, not an individual prescription.

Day	Movement
Monday	10-minute comfortable walk plus gentle mobility
Tuesday	Short chair-based or supported strength routine
Wednesday	Rest from structured exercise, but break up long periods of sitting
Thursday	Stationary cycling, water exercise or another comfortable low-impact activity
Friday	Gentle mobility plus balance practice with support
Saturday	Short walk and one or two suitable strength movements
Sunday	Rest, easy movement or a relaxed activity you enjoy

You might begin with less than this. You might already be capable of considerably more. Start with the body you have today.

Consistency grows from a plan that fits your real life—not from borrowing someone else’s workout and hoping your joints survive it.

When body weight is part of the picture

This subject needs kindness, because joint pain is not a moral judgement and thin people can have painful joints too.

However, when someone has knee or hip osteoarthritis and is carrying excess weight, reducing some of that load may improve pain and physical function.

The goal is not to become as thin as possible. After 50, you want to lose unnecessary fat while preserving the muscle that helps support your joints and independence. My guide to losing fat without sacrificing muscle explains that wider metabolic-health approach.

Please don’t postpone all exercise until you have lost weight. Movement and body-composition improvement can support one another.

When should you get joint pain checked?

Stop and seek appropriate medical assessment if:

a joint is hot, markedly swollen or red;
you also have a fever or feel generally unwell;
you cannot bear weight after an injury;
the joint repeatedly gives way;
it locks and will not move normally;
there is obvious deformity;
the pain is severe or rapidly worsening;
you develop unexplained weakness, numbness or loss of function;
or persistent pain is limiting your normal life.

You should also ask for professional guidance if you have recently had surgery, have significant osteoporosis, recurrent falls, an unstable heart or respiratory condition, or another health problem that materially affects exercise safety.

A physiotherapist can be especially helpful when you need the movement assessed rather than merely described.

For the wider range of relief and management options, continue with what may actually help joint pain.

Your real exercise goal after 50

Your goal isn’t simply to complete a workout.

It is to retain the ability to live your life.
To rise from a chair.
Carry your shopping.
Walk through an airport.
Climb the stairs to a lovely restaurant.
Get down onto the floor and stand up again.
Look after yourself without always needing someone else to do things for you.

Exercise after 50 should support that future.

Begin gently. Pay attention. Adjust when necessary. Get persistent or worrying symptoms properly assessed.

And please don’t decide that a painful joint means your days of movement are over. The right movement may be part of how you keep your world open.

**A Health Sifu Note**

This article provides general education, not a diagnosis or personal rehabilitation programme. Joint pain has many possible causes, and an exercise that suits one woman may not suit another.

If your pain is new, severe, worsening or associated with heat, marked swelling, fever, instability or injury, obtain appropriate medical advice. If you have a diagnosed joint condition or significant mobility limitations, a physiotherapist or suitably qualified exercise professional can help you adapt movement safely.

You are not required to push through everything your body says. But neither should fear make every decision for you.

Choose movement consciously. Begin where you are. Then help your body become a little more capable, one sensible step at a time.

HealthSifu
Make Smarter Choices
Consciously. Deliberately.

Scientific References & Further Reading

NICE — Osteoarthritis in Over 16s: Diagnosis and Management, NG226
NICE recommends therapeutic exercise tailored to the individual, including local muscle strengthening and general aerobic fitness. It also explains that discomfort may initially increase, while consistent exercise can improve pain and function.

Rausch Osthoff AK et al. — EULAR Recommendations for Physical Activity in People with Inflammatory Arthritis and Osteoarthritis
These recommendations support physical activity as part of standard care for people with rheumatoid arthritis, spondyloarthritis and osteoarthritis, with appropriate individual adaptation.

American College of Rheumatology and Arthritis Foundation — Guideline for Osteoarthritis of the Hand, Hip and Knee
The guideline strongly recommends exercise for knee, hip and hand osteoarthritis and recognises several suitable forms, including walking, strengthening, neuromuscular and aquatic exercise.

CDC — Physical Activity and Arthritis
A practical overview of joint-friendly activities, including walking, cycling, swimming, water exercise, tai chi, dancing and light gardening.

UK Chief Medical Officers — Physical Activity Guidelines for Adults and Older Adults
The UK guidance recommends daily movement, gradual progression, strength work on at least two days each week and regular balance activities for older adults.

NHS — Joint Pain
Guidance on when joint pain can be managed initially and when symptoms such as heat, swelling, fever or feeling unwell need urgent assessment.
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Osteoarthritis in Women 45–65: What Helps You Stay Strong and Active

August 24, 2017 by Helen Leave a Comment

By Helen Chow, ND, Dip Herb, UK-qualified Naturopath & Herbalist
Nutrition & Food Design Coach, Designer Realities Mind Coach
Originally published August 14, 2017. Reviewed & Updated October 9, 2026.

You are 48, 53, 59 or 64.

You are working, travelling, running a home, caring for other people, building a business, planning holidays — living your life.

And then perhaps something starts to change.

Your knee complains when you go downstairs.
Your fingers feel stiff when you first wake up.
Your hip aches after a long walk that never used to bother you.

Or you stand up after sitting at your desk for an hour and, for the first few steps, feel considerably older than you think you should.

It is very easy to shrug this off as: “Well, I suppose I’m getting older.”

Please don’t.

Joint pain becomes more common as we move through midlife, but pain and loss of mobility should never simply be written off as inevitable ageing.

One possible cause is osteoarthritis (OA) — the most common type of arthritis.

It becomes increasingly common from the mid-40s onwards, and women are affected more often than men.

But osteoarthritis does not mean your joints are simply “worn out”. And it certainly does not mean your active life is over.

In fact, one of the most useful things we now know about osteoarthritis is that movement and appropriate strength training are part of the treatment.

So let’s look at what may actually be happening — and what you can do about it.

What exactly is osteoarthritis?

Years ago, osteoarthritis was often described as simple “wear and tear”.

That made a joint sound rather like a car tyre: Use it for long enough and eventually it wears out.

We now know that is much too simplistic.

Osteoarthritis affects the whole joint. Changes can occur in the cartilage covering the ends of the bones, the bone underneath, the joint lining, ligaments, tendons and surrounding muscles.

Your body is constantly maintaining and repairing its tissues.

With osteoarthritis, the balance between damage and repair within the joint becomes altered. This is important because it changes the way we think about OA.

Your knee is not a worn-out machine part destined only to deteriorate. It is living tissue influenced by movement, muscle strength, previous injury, body weight, genetics, metabolic health, age and other biological factors.

And that means there are things you can do to improve how well the joint functions.

Why osteoarthritis matters particularly to women in midlife

Osteoarthritis can affect anyone, but the burden is greater in women. Researchers are still working out exactly why.

Hormonal changes around menopause may be part of the picture, particularly because oestrogen influences several musculoskeletal tissues.

But menopause is not the whole explanation.

Differences in joint anatomy, previous injuries, muscle strength, genetics, body composition, metabolism and pain processing may all contribute.

So I would be very wary of simplistic claims such as: “Your joint pain is caused by low oestrogen.”

Midlife women’s health is rarely quite that simple.

What is important is that the years between roughly 45 and 65 are an excellent time to pay attention to the health of your muscles and joints.

Because the objective is not merely to treat today’s sore knee. It is to protect the body you want to be using at 65, 75 and beyond.

What does osteoarthritis feel like?

The classic symptoms are: joint pain and stiffness.

But women often notice more subtle changes first.

You might find that:

your knees hurt after a long walk
going downstairs becomes less comfortable
you feel stiff when you first stand after sitting
your fingers feel stiff or tender
opening jars becomes more difficult
a hip complains after gardening or travelling
you lose some range of movement
a joint occasionally swells
you hear clicking, cracking or crunching
you begin avoiding movements because you expect them to hurt

The knees, hips and small joints of the hands are particularly commonly affected.

One thing I want to stress: Noisy joints do not automatically mean damaged joints. A knee that clicks or crackles is not necessarily a knee that is deteriorating.

Pay more attention to: pain, stiffness, swelling and loss of function.

In other words: What is the joint stopping you from doing?

That is a much more useful question.

If you are not sure whether your symptoms sound like osteoarthritis or another type of joint problem, read Joint Pain After 50: What’s Normal, What’s Not & When to Get Help.

Do you need an x-ray?

Not necessarily. This surprises many people.

Typical osteoarthritis can often be diagnosed from your symptoms and a clinical examination.

In someone aged 45 or over, osteoarthritis becomes more likely when pain is related to using the joint and morning stiffness is absent or lasts no longer than about 30 minutes. Routine X-rays or MRI scans are not always required.

That does not mean imaging is never useful.

Your doctor may investigate further if symptoms are unusual, rapidly worsening, associated with trauma or suggest another condition.

The important point is that an X-ray is not the whole story.

Two people can have quite different levels of pain despite apparently similar structural changes. That is why modern osteoarthritis management pays considerable attention to: how you feel and what you can actually do.

Could it be something other than osteoarthritis?

Yes. And this matters particularly because not all arthritis is the same.

Long-lasting morning stiffness, hot swollen joints and systemic symptoms can point towards inflammatory conditions rather than typical osteoarthritis.

Seek medical assessment if you have:

a hot, very swollen joint
rapidly worsening pain or swelling
prolonged morning stiffness
severe sudden pain
fever or feel generally unwell alongside joint pain
significant pain following an injury
an inability to bear weight through a joint
unexplained joint deformity
persistent symptoms that are interfering with everyday life

Do not diagnose every aching joint as “age”. And do not automatically diagnose every aching joint as osteoarthritis.

Find out what you are dealing with.

What actually helps osteoarthritis?

There is currently no simple treatment that makes established osteoarthritis disappear.

But there is an enormous difference between saying: “There is no cure.”

and: “There is nothing you can do.”

There is quite a lot you can do.

Current clinical guidance puts therapeutic exercise right at the centre of osteoarthritis management, together with good information and weight management when that is relevant.

For women 45–65, I would add another priority: protect your muscle.

You need that muscle for your joints today — and for independence later.

1. Strengthen the muscles around your joints

When something hurts, our instinct is often: Don’t use it.

That can be sensible for a short time after an injury or during an acute flare. But avoiding movement for weeks and months has consequences.

Muscles become weaker.
The joint receives less support.
Movement becomes harder.
Confidence falls.
You do even less.

That can create a vicious circle:

pain → less movement → weaker muscles → poorer function → even less movement

Therapeutic exercise interrupts that cycle.

Midlife woman strength training to support healthy joints — Strengthening the muscles around a joint can help support movement and everyday function.

Depending on which joint is affected and your starting level, strengthening might include:

sit-to-stand exercises
resistance bands
light dumbbells
controlled squats
step exercises
Pilates
appropriately modified gym exercises
exercises prescribed by a physiotherapist

You do not need to train like an athlete. You need to give the muscles enough challenge that they have a reason to remain strong.

For women in midlife, this matters far beyond osteoarthritis.

Muscle is part of how we maintain mobility, metabolic health, balance and physical independence as we get older.

If you are unsure how to exercise around painful joints, also read Exercises for People with Joint Pain.

2. Keep moving — even if you have to modify how you move

Having osteoarthritis does not mean giving up:

walking
travelling
gardening
dancing
swimming
exercise classes
or an active life.

You may need to modify certain activities. But modification is different from surrender.

Walking is excellent for many people.
Cycling
Swimming can be useful alternatives when higher-impact activities are uncomfortable.
Strength work can be adapted.
Even ordinary daily movement matters.

If you work at a desk, get up. If you have been sitting for a long time, move. If you travel frequently, avoid remaining in exactly the same position for hours.

And if pain has made you nervous about exercise, begin gradually rather than trying to regain six months of fitness in one afternoon.

Our guide How to Stay Active After 50 goes into this in more detail.

3. Expect some discomfort when you first start exercising

This is an important point because it stops many people before they have really begun.

If you start using muscles that have become weaker, you may experience some temporary discomfort.

That does not automatically mean you are damaging the joint.

Current guidance specifically recognises that pain can initially increase when therapeutic exercise begins.

The long-term picture is more important. Regular, appropriately progressed exercise can reduce pain and improve function and quality of life.

Of course, severe pain, substantial swelling or pain that continues to worsen deserves professional assessment.

The answer is not: “Push through anything.”

Nor is it: “Never exercise if it hurts.”

The answer is intelligent progression.

4. If your knees are the problem, give them some special attention

The knee is one of the joints most commonly affected by osteoarthritis. And it is a joint we rely on constantly.

Walking.
Stairs.
Getting in and out of a car.
Squatting.
Standing from a chair.
Travelling.
Carrying shopping.

The stronger the muscles around the knee, particularly the thighs and hips, the better support the joint has.

If knee pain is your main problem, read How to Take Care of Your Knees After 50.

Do not wait until the knee is stopping you from living your normal life before you start looking after it.

5. Manage body weight — if it is relevant to you

This section needs some common sense.

Not every woman with osteoarthritis needs to lose weight. Some women in their 50s and 60s actually need to be careful not to become too thin and lose muscle.

However, if you are carrying significant excess body fat, particularly with knee or hip osteoarthritis, reducing some of that weight can improve pain and function.

The goal is not: “Become as light as possible.”

The goal is: reduce unnecessary load while maintaining or building muscle.

That distinction becomes particularly important during and after menopause.

Your bathroom scales do not tell you whether you are becoming metabolically healthier, physically stronger or more capable.

Body composition matters.
Strength matters.
Function matters.

6. Learn the difference between pacing and giving up

Here’s a common scenario.

Your knee feels good on Saturday morning.
So you clean the house, go shopping, spend two hours gardening and then decide to take a long walk.
By evening your knee is furious.
Sunday is spent barely moving.

That is not necessarily an exercise problem. It may be a dose problem.

Instead of alternating between doing everything and doing nothing, try distributing demanding activities more intelligently.

For example:

break larger jobs into smaller ones
alternate demanding and easier activities
vary your position regularly
take short breaks before you are exhausted
increase activity gradually
notice which movements repeatedly trigger symptoms

The objective is not to organise your life around your arthritis. It is to organise activity well enough that arthritis does not gradually organise your life for you.

7. Heat and cold can still be useful

Not everything has to be complicated.

Some women find warmth particularly helpful for stiffness. Others find cold soothing when a joint feels irritated or swollen.

A warm shower, heat pack or appropriately used cold pack can provide temporary symptom relief.

Protect your skin and avoid extreme temperatures. These measures are not rebuilding cartilage. They are simply tools that may make the joint more comfortable — which can make it easier to keep moving.

8. What about painkillers and anti-inflammatory medication?

Sometimes pain relief is useful precisely because it allows you to sleep, move and exercise.

Current UK guidance recommends topical non-steroidal anti-inflammatory drugs — NSAIDs — as an option for knee osteoarthritis, and they may also be considered for osteoarthritis in other joints.

Oral NSAIDs can sometimes be appropriate, but they are not suitable for everyone. They can carry gastrointestinal, kidney, liver and cardiovascular risks and may interact with other medicines.

So do not assume that an over-the-counter anti-inflammatory is automatically harmless because you can buy it without a prescription.

Discuss medication with your doctor or pharmacist, particularly if you have other health conditions or take regular medication.

9. What about injections?

Corticosteroid injections may sometimes be considered when other treatments are unsuitable or have not helped enough. But they are generally used for short-term symptom relief, not as a cure for osteoarthritis.

Current NICE guidance advises that relief typically lasts only a matter of weeks. Hyaluronic acid injections are not routinely recommended by NICE for osteoarthritis.

Again, this is why old health articles need revisiting. Recommendations change as evidence changes.

**10. And what about glucosamine, supplements, herbs and “joint repair” products?**

This is where marketing can become very persuasive.

If only rebuilding a painful joint were as simple as buying one bottle of capsules. Unfortunately, it isn’t.

NICE does not recommend glucosamine for osteoarthritis because there is insufficient convincing evidence of benefit.

That does not mean nutrition is irrelevant. Quite the opposite.

Good nutrition supports:

muscle
bone
connective tissue
metabolic health
healthy body composition
general recovery

As a herbalist and naturopath, I am also very interested in complementary approaches.

But I want Health Sifu to distinguish clearly between: something that may help symptoms or support health

and something claimed to regenerate or cure an osteoarthritic joint.

Those are very different claims. Healthy scepticism saves both money and disappointment.

For a broader look at your options, see Joint Pain Relief After 50: What Actually Helps?.

Your goal is not to become a “patient”

This may be the most important section for the woman Health Sifu now speaks to.

At 47, 54, 59 or 63, you may have another 20, 30 or 40 years ahead of you. You do not want your world becoming smaller because one knee hurts.

You want to:

travel
work
walk around a new city
play with children or grandchildren
lift your luggage
garden
exercise
go out with friends
and remain physically independent.

So if you develop osteoarthritis, the goal is not simply: “How do I stop this joint hurting?”

A better question is:

“How do I keep this joint — and the rest of my body — functioning well enough for the life I intend to live?”

That changes the conversation. It brings strength into the picture.

Muscle.
Mobility.
Confidence.
Nutrition.
Body composition.
Balance.

And the decision not to quietly surrender activities simply because your body needs more attention than it did at 35.

Osteoarthritis does not mean your active life is over

You may need to adapt. You may occasionally need physiotherapy, medication or additional medical treatment. Some people eventually need surgery.

But many women with osteoarthritis continue to lead active, busy, adventurous lives.

An osteoarthritis diagnosis does not automatically mean inevitable deterioration.

So don’t think: “My joint is worn out. I’d better stop using it.”

Think: “My joint needs better management — and my muscles need to stay strong.”

That is a very different starting point.

And if you begin addressing joint health in your 40s, 50s or early 60s, you are not merely trying to reduce today’s aches.

You are protecting something much bigger:
your ability to keep living life on your own terms.

Health Sifu Note

Joint pain that is persistent, severe, rapidly worsening, associated with significant swelling or heat, or affecting your ability to function should be medically assessed. This article is educational and is not a substitute for individual diagnosis or treatment.

Health Sifu
Make Smarter Choices
Consciously. Deliberately.

References & Further Reading

NICE — Osteoarthritis in over 16s: diagnosis and management (NG226)
Clinical guidance covering diagnosis, therapeutic exercise, weight management, medication, injections and referral for joint replacement.

NHS — Osteoarthritis
Overview of symptoms, diagnosis, risk factors and treatment.
NHS — Osteoarthritis: Treatment and Support

Arthritis UK — Osteoarthritis
Patient information on osteoarthritis, exercise, symptom management and living well with the condition.

Segal NI, Nilges JM, Oo WM. Sex differences in osteoarthritis prevalence, pain perception, physical function and therapeutics. Osteoarthritis and Cartilage. 2024;32(9):1045–1053.

Gulati M, Dursun E, Vincent K, Watt FE. The influence of sex hormones on musculoskeletal pain and osteoarthritis. The Lancet Rheumatology. 2023;5(4):e225–e238.

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How to Take Care of Your Knees After 50: 9 Practical Ways to Stay Strong & Mobile

May 15, 2017 by Helen Leave a Comment

By Helen Chow, ND, Dip Herb, UK-qualified Naturopath & Herbalist
Nutrition & Food Design Coach, Designer Realities Coach
Originally published May 15, 2017. Reviewed & Updated: August 26, 2026

“Will my knees still let me travel, climb stairs, drive, shop, walk around a new city and live independently ten or twenty years from now?”

Your knees probably don’t get much attention when they are working well.

You walk downstairs. Carry the shopping. Get in and out of the car. Stand in the kitchen. Help an elderly parent. Rush across an airport. Go sightseeing on holiday.

Then one day a knee starts aching ~ and suddenly you realise just how much of your independence depends upon those two joints.

For women in their 50s, 60s and beyond, looking after your knees isn’t simply about avoiding pain. It’s about preserving your freedom to move, travel, work, care for others and enjoy the next 20 years of your life.

And here’s the encouraging part: getting older does not automatically mean accepting painful, weak knees.

There is a great deal you can do.

The quick answer: How do you keep your knees healthy as you get older?

The fundamentals are surprisingly simple:

Keep moving regularly.
Strengthen the muscles that support your knees.
Maintain a healthy body weight for you.
Include balance and mobility work.
Increase activity gradually rather than suddenly.
Don’t spend your life sitting down because your knees occasionally ache.
Pay attention to persistent swelling, instability or significant pain.
Get an individual assessment when something clearly isn’t right.

One of the most important things to understand is this:
Your knees need movement.

For people with osteoarthritis, current NICE guidance regards therapeutic exercise as one of the core treatments. Regular exercise may initially produce some discomfort, but consistent appropriate exercise can improve pain, function and quality of life.

So protecting your knees doesn’t mean wrapping them in cotton wool.

It means helping them remain capable.

Why knee health becomes so important after 50

The knee is a remarkable structure.

Bones, cartilage, ligaments, tendons and muscles all work together so that you can bend, straighten, walk, climb, turn and carry your body through the world.

But your knee doesn’t work in isolation.

The strength of your thighs, hips, buttocks and calves affects how efficiently you move. Your balance affects your risk of falls and awkward twisting movements. Previous injuries may matter. So can your body weight, general fitness and the type of activity you do.

Osteoarthritis also becomes more common with age and is more common in women.

But don’t translate the word osteoarthritis into:
“My knees are worn out, so I had better stop using them.”

That can become a vicious circle:

Pain makes you move less.
Moving less contributes to weaker muscles.
Weaker muscles make normal movement more difficult.
You become less confident.
And gradually your world becomes smaller.

Our objective at Health Sifu is the opposite:
Keep your world as large as possible.

1. Strengthen the Muscles Around Your Knees

You can’t exercise cartilage like a biceps muscle, but you can strengthen the muscles that support and control the knee.

This is one of the most useful things you can do.

Pay particular attention to:

quadriceps at the front of your thighs
hamstrings at the back of your thighs
gluteal muscles around your hips and buttocks
calf muscles
muscles involved in balance and stability

You don’t necessarily need complicated equipment.

Depending upon your present fitness and health, useful movements can include:

rising from a chair and sitting down again with control
supported mini-squats
step-ups
calf raises
gentle resistance-band exercises
appropriate leg-strengthening exercises prescribed by a physiotherapist

Start where your body is now, not where it was 20 years ago.

You are building strength for the body you want to take into the future.

If you already have significant knee pain, instability or a diagnosed joint condition, have the exercises individually assessed rather than simply copying an exercise video online.

2. Walk ~ but build up gradually

Walking is one of the most useful forms of everyday movement because you need it for almost everything else you want to do.

Don’t make the mistake of thinking:
“I haven’t exercised for six months, so tomorrow I’ll walk 10 kilometres.”

Your enthusiasm may be greater than your current conditioning.

Instead, gradually build your capacity.

You might start with a comfortable walk around your neighbourhood and increase distance or duration over time.

Consistency usually matters far more than occasional heroic efforts.

If you care for other people and your day feels impossibly full, even smaller bouts of activity count.

Ten minutes here.
A walk after lunch.
Parking slightly farther away.
Taking a short evening walk rather than collapsing immediately onto the sofa.

Your body responds to what you repeatedly do

3. Try knee-friendly forms of cardio

Walking isn’t your only option.

Depending upon your circumstances, you might enjoy:

cycling
a stationary bicycle
swimming
water exercise
gentle hiking
low-impact aerobic exercise

Cycling can be particularly useful because it gets the knee moving while building the muscles involved in movement without the same impact as jumping or running.

Water exercise can also allow someone who finds land-based activity uncomfortable to move with less load.

The best exercise is not necessarily the fashionable one. It is the one that is appropriate for you ~ and which you will actually continue doing

4. If you are carrying excess weight, even some weight loss may help

This needs to be discussed without shame.

Body weight is only one part of knee health, and thin people can certainly develop knee problems too.

However, if you are living with overweight or obesity and have knee osteoarthritis, reducing excess body weight can improve function and reduce pain.

Current NICE guidance specifically recommends weight management, where appropriate, alongside therapeutic exercise.

The important Health Sifu distinction is this:

You are not losing weight because a number on the bathroom scales determines your worth.

You are improving body composition because you want a body capable of carrying you into your future.

Imagine being able to:

climb stairs more comfortably
walk farther
get up from a chair easily
travel without worrying about mobility
play with grandchildren
carry your own bags
explore a new city
remain physically independent

That gives weight management a very different purpose.

It becomes part of reclaiming your life, rather than another miserable diet

5. Don’t forget your hips, feet and balance

Sometimes we focus so intently on the painful knee that we forget the rest of the movement chain.

Your hips help control the position of your legs.

Your feet provide the base from which you move.

Your balance helps you react when you stumble, turn or step onto an uneven surface. This becomes increasingly important as we grow older.

Include activities that safely challenge your:

leg strength
hip strength
calf strength
coordination
balance

Simple balance work may eventually prove just as valuable to your independence as more obvious “exercise”.

Again, anyone with significant balance problems or a history of falls should seek individual professional advice before doing unsupported balance exercises

6. Break up long periods of sitting

Many women in their sandwich years spend surprisingly long periods sitting down.

Driving an elderly parent to appointments.|
Waiting in hospitals.
Working at a computer.
Answering messages.
Watching television at the end of an exhausting day.

Sitting itself is not forbidden. The problem is when it becomes your default position for most of your waking hours.

Your knees ~ and the muscles supporting them ~ benefit from being used.

Get up regularly. Walk around. Straighten your legs. Do a few everyday movements.

Make movement something that happens throughout your day rather than something reserved for a 45-minute “exercise session”

7. Increase exercise gradually ~ especially after a long break

One common route to knee trouble is the weekend-warrior approach.

You’ve done very little exercise for months. Then motivation strikes. And suddenly, you take long walks, do deep squats, climb steep hills or join vigorous classes.

Your tissues may not yet be conditioned for this sudden workload. Progressive training is less exciting but is usually much smarter.

Increase one variable at a time:

duration
distance
resistance
frequency
difficulty

You do not have to prove anything to anybody. Your objective is not to destroy yourself during your workout today. Your objective is to still be moving confidently years from now

8. Learn the difference between “I need to move” and “I need this checked”

Not every ache means something serious. But neither should every symptom be dismissed as “just getting old”.

Seek medical assessment when appropriate, particularly if you develop symptoms such as:

substantial swelling
a hot or markedly red knee
inability to bear weight
significant pain following trauma
obvious deformity
repeated giving way
true locking of the knee
rapidly worsening symptoms
persistent pain that is affecting your normal daily life
symptoms accompanied by fever or feeling unwell

A clinician or physiotherapist can help establish whether the problem is osteoarthritis, an injury, an inflammatory condition or something else.

That distinction matters because different knee problems require different approaches

9. Surgery is not automatically the next step

One of the biggest changes from the original version of this Health Sifu article is our understanding of when knee surgery is ~ and isn’t ~ helpful.

For example, routine arthroscopic washing-out or debridement of a knee is not recommended as a treatment for osteoarthritis according to current NICE guidance.

That doesn’t mean all knee surgery is unnecessary. Far from it.

An acute ligament injury in an athlete is very different from osteoarthritis in a woman of 65. A torn meniscus is different from severe joint degeneration. And there are circumstances in which surgery, including knee replacement, can substantially improve your quality of life.

But the decision is individual.

For osteoarthritis, treatment commonly begins with non-surgical approaches such as education, appropriate therapeutic exercise, weight management where relevant and symptom management.

Joint replacement can be considered when symptoms substantially affect the quality of life and when suitable non-surgical treatment has not provided adequate relief.

So don’t assume: knee pain = surgery

Equally, don’t endure disabling symptoms for years just because you are frightened of seeking an assessment.

Good information gives you choices.

What if exercise makes my knee ache?

This is one of the biggest reasons people stop:

They exercise. The knee aches. And they conclude that exercise must be damaging the joint.

But with osteoarthritis, some discomfort when beginning therapeutic exercise does not necessarily mean you are causing harm.

Current clinical guidance specifically advises people that discomfort can initially increase when exercise begins. And that regular, consistent therapeutic exercise can ultimately improve pain and function.

There is, however, a difference between manageable exercise-related discomfort and severe or progressively worsening pain.

If you are uncertain, you can choose to have your movement programme assessed by an appropriate healthcare professional.

The goal is neither complete avoidance nor reckless pushing-through.

It is intelligent progression

A simple knee-care routine for busy women

You don’t need to turn looking after your knees into another enormous project.

Start with a few non-negotiables:

Most Days:
Walk. Move frequently. Avoid sitting for uninterrupted hours.

Two or Three Times A Week:
Do appropriate strength exercises for your thighs, hips and calves.

Regularly:
Practise balance and mobility.

If it’s appropriate for you:
Work towards a healthier body composition.

Always:
Pay attention when your body is telling you that something genuinely isn’t right.

Small actions performed for years beat dramatic actions performed for a wee

Your knees and your next 20 years

This is the part that matters most.

Health after 50 isn’t simply about preventing diseases. It’s about what your health allows you to do.

Can you….

Walk on the beach on a family outing?
Climb the stairs to a beautiful restaurant?
Carry your own shopping?
Get onto a boat?
Explore cobbled streets?
Travel and navigate an airport on your own?
Get down onto the floor and back up again?
Care for someone you love without completely sacrificing your own body?
Say “yes” when somebody suggests an adventure?

Your knees are part of that future.

So rather than waiting for them to become a problem, start investing in them now. Move. Build muscle. Improve your balance. Manage excess weight if that is relevant to you. Get persistent problems properly assessed.

And above all, don’t surrender your mobility simply because another birthday has passed.

Your body is carrying you into your next chapter. Look after it accordingly.

Frequently asked questions about knee health after 50

Is walking good for bad knees?

For many people, yes. Appropriate regular physical activity is generally encouraged for knee osteoarthritis, although the correct amount and type of exercise depends upon your individual condition.

Does losing weight help knee pain?

For people living with overweight or obesity who have osteoarthritis, weight reduction can improve pain, function and your quality of life. Weight loss is not, however, the answer to every knee problem.

Should I stop exercising if my knee hurts?

Not automatically. Some discomfort can occur when beginning an exercise programme, particularly with osteoarthritis. Severe, worsening or unexplained pain should be assessed rather than ignored.

What exercise is easiest on the knees?

Walking, cycling, swimming and water-based exercise are commonly used lower-impact options. Strength training is also important because stronger supporting muscles can improve function.

At what age do knee problems start?

There is no single age. Injuries can occur at any age, while osteoarthritis becomes more common later in life. Previous injury, genetics, body weight and other factors also influence risk.

Can knee osteoarthritis be cured?

There is currently no simple cure that reverses osteoarthritis, but symptoms and function can often be managed. Exercise, education, appropriate weight management, medication when required and, in selected cases, surgery are among the options

Health Sifu Note

This article is provided for general educational purposes and is not a diagnosis or individual medical treatment plan. Knee pain can have many different causes. If you have persistent, severe or unexplained symptoms, seek assessment from an appropriately qualified healthcare professional.

Health Sifu
Make Smarter Choices
Consciously. Deliberately.

Scientific References & Further Reading

NICE — Osteoarthritis in over 16s: diagnosis and management (NG226)
This supports the exercise, weight-management, and osteoarthritis-treatment sections. NICE identifies tailored therapeutic exercise as a core treatment and says weight loss can improve pain and function where overweight or obesity is relevant. NICE
NICE NG226 recommendations
NHS — Knee pain
This supports the section on when knee symptoms need medical assessment, including severe pain, inability to bear weight, swelling, locking/giving way, fever and redness/heat. nhs.uk
NHS Knee Pain guidance
CDC — Physical Activity for Older Adults
This supports your discussion of aerobic activity, muscle strengthening and balance work in later life. Current CDC guidance for adults 65+ includes all three. CDC
CDC Older Adult Physical Activity guidance
American Academy of Orthopaedic Surgeons — Osteoarthritis of the Knee
Useful for the sections on exercise, non-surgical treatment and weight loss. The current AAOS knee OA guideline supports exercise and sustained weight loss where relevant. American Academy of Orthopaedic Surgeons
AAOS Osteoarthritis of the Knee guideline

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Joint Pain Relief After 50: What Actually Helps?

May 3, 2017 by Helen Leave a Comment

By Helen Chow, ND, Dip Herb, UK-qualified Naturopath & Herbalist, Food Therapist
Originally published May 3, 2017. Reviewed & Updated October 8, 2026.

Have you ever stopped doing something you enjoy because a knee, hip, shoulder or hand started complaining?

Perhaps you shortened your walks.

Stopped taking the stairs.

Decided gardening was becoming “too much”.

Or quietly abandoned an exercise class because you were afraid you might be wearing your joints out even more.

I understand why. When something hurts, our natural instinct is to protect it.

But here is where joint pain can become rather sneaky.

You move less because it hurts.
Then the muscles supporting the joint become weaker.
Movement becomes harder.
Your confidence drops.
So you move even less.

And before you know it, the painful joint has started making decisions about how you live your life.

I don’t want that for us.

After 50, the objective is not simply to make an ache disappear for a few hours.

It is to preserve the ability to walk, travel, climb stairs, carry your shopping, get out of a chair, exercise, garden and remain independent.

And fortunately, there is quite a lot we can do.

First, however, we need to understand something important.

“Joint pain” is a symptom. It is not a diagnosis.

Osteoarthritis, rheumatoid arthritis, gout, an old injury, bursitis, tendon problems and other conditions can all produce pain around a joint—and they do not necessarily need the same treatment.

If you are not sure what is causing yours, begin with my guide to Joint Pain After 50: What’s Normal, What’s Not & When to Get Help.

Then we can talk sensibly about relief.

The quick answer: What actually helps joint pain after 50?

There is rarely one magic remedy.

For many common joint problems, the useful foundations are surprisingly unglamorous:

keep moving appropriately
strengthen the muscles supporting the joint
build activity gradually
use heat or cold when useful
get physiotherapy if you need help with movement
manage excess weight where that genuinely applies
use medicines appropriately rather than indiscriminately
sleep and recover properly
and treat complementary therapies as complementary, rather than expecting one remedy to fix everything.

And if your joint is hot, very swollen, suddenly extremely painful or simply behaving in a way that worries you, get it assessed rather than endlessly treating it yourself.

Now let’s look at the options properly.

1. Please don’t stop moving simply because your joints hurt

This is probably the most important point in the entire article.

Pain makes us cautious. That is sometimes sensible. If you have just injured your ankle, nobody is suggesting you immediately go hiking.

But there is a big difference between temporary sensible rest and gradually turning yourself into a sedentary person because one or two joints complain.

For osteoarthritis in particular, therapeutic exercise is considered a fundamental part of management. And yes, this surprises people.

You may start exercising and think:

“It hurts when I move. How can movement possibly be good for it?”

Because joints don’t function by themselves. They are surrounded by muscles, tendons and other tissues that help you move, absorb load and stay stable.

If those muscles become weaker because you have stopped using them, everyday activities can actually become more difficult.

That does not mean pushing through severe pain. It means finding movement your body can tolerate and building from there.

Perhaps today that is ten minutes of walking.
Perhaps five minutes on a stationary bicycle.
Perhaps gentle water exercise.
Perhaps simple chair-based movements.
Perhaps your starting point is much further along.

There is no gold medal for beginning at the hardest level.

If you want a practical exercise guide, read my guide on Exercises for Joint Pain After 50: How to Move Without Making It Worse.

Think progress—not punishment.

2. Build strength around the joint

I increasingly think strength is one of the most under-appreciated health assets women can carry into their sixties and seventies.

Strong muscles don’t merely make your arms look toned.

They help you:

rise from a chair
climb stairs
carry bags
control your knees and hips
steady yourself
absorb load
and continue moving independently.

Woman over 60 doing strength training to support painful joints — Stronger muscles help support your joints and preserve everyday movement.

If your knees hurt, for example, we shouldn’t think only about “the knee”.

Your thighs, hamstrings, hips, buttocks and calves all help control the way you walk and move.

The same principle applies elsewhere in the body.

That is why I don’t want women over 50 frightened away from resistance training.

You don’t have to become a bodybuilder.

You can use:

resistance bands
light dumbbells
controlled sit-to-stands
calf raises
wall push-ups
suitable gym equipment
or your own body weight.

Start at the level your body can manage now.

Not the level you managed at 25. And not the level the woman beside you on Instagram manages.

Your job is to make your body a little stronger.

My fuller guide to Muscle Health After 50: How to Stay Strong, Protect Your Bones & Keep Your Independence explains why this becomes so important as we age.

3. Heat or cold? Use the one that actually helps you

This does not have to become complicated.

A stiff, achy joint may feel wonderful after a warm shower, bath, hot-water bottle or heat pack.

A swollen or irritated joint after activity may feel better with cold.

Try them and pay attention.

If you use an ice or cold pack, wrap it rather than placing ice directly against your skin.

And remember:

Heat and cold can help symptoms. They do not diagnose the cause of your pain.

If you keep needing to ice the same badly swollen joint week after week, perhaps the next step is not buying a larger ice pack.

Perhaps the joint needs proper assessment.

4. Sometimes a physiotherapist is worth more than another bottle of supplements

I say this as a herbalist. I love herbs. I love food. I love helping people use sensible natural approaches.

But sometimes what you really need is somebody knowledgeable to watch you walk, squat, climb a step or move the affected joint.

A physiotherapist may notice something you cannot see yourself.
Perhaps you have lost strength.
Perhaps you are guarding one side of your body.
Perhaps your range of movement has changed.
Perhaps you need a particular progression of exercises rather than ten random stretches from YouTube.

Occupational therapists can also help when pain is interfering with ordinary life—cooking, dressing, working, bathing or getting around your home.

And if a walking aid temporarily allows you to move more safely and confidently, that is not failure.

The objective is always the same:

Keep doing as much for yourself as you reasonably can.

5. What about weight loss for joint pain?

We need some common sense here.

If a woman is carrying significant excess body weight and has painful knee or hip osteoarthritis, reducing some of that excess can improve pain and function. That is worth knowing.

But the internet has a dreadful habit of turning every health problem after 50 into: “Lose weight.”

Not every woman with joint pain needs to become thinner. And after 50 we need to become much more intelligent about what we lose.

I do not want you losing precious muscle and calling that success because your bathroom scales showed a smaller number.

If weight loss is appropriate, the better goal is: Reduce excess body fat while protecting muscle, bone and nourishment.

That is a completely different objective from simply eating less and becoming smaller.

And if you are already lean, please don’t assume losing another five kilograms will somehow cure your joints.

Your body needs enough nourishment and muscle to support them.

6. Painkillers, gels and medicines have a place—but know what they are doing

Sometimes you need pain relief. There is nothing virtuous about being in unnecessary pain.

For osteoarthritis, topical anti-inflammatory medicines can be useful, particularly for knees, and oral anti-inflammatory medicines may sometimes be appropriate.

But medicines need context. Your age, other medications, stomach health, kidneys, liver and cardiovascular health can all influence what is appropriate for you.

So please don’t think:

“It’s sold without a prescription, therefore I can use as much as I like.”

Talk to your pharmacist or doctor when you are unsure.

And remember something else that is very important:

Reducing pain is not always the same as treating the disease causing the pain.

This particularly matters with inflammatory conditions such as rheumatoid arthritis.

Rheumatoid arthritis can damage joints if inadequately treated. Disease-modifying medicines are used not simply to dull the pain, but to control the inflammatory disease itself.

So if you have prolonged morning stiffness, swelling, warmth, several affected joints or symptoms suggesting inflammatory arthritis, don’t try to manage the whole thing indefinitely with turmeric tea and optimism.

Get it properly investigated.

For osteoarthritis specifically, you may also find my guide to Osteoarthritis After 50: Symptoms, Diagnosis & How to Manage It useful.

7. What about steroid injections—or eventually surgery?

Sometimes pain continues despite exercise, physiotherapy and simpler treatments. A clinician may then discuss other options.

Steroid injections into a joint can provide short-term relief for some people with osteoarthritis. They are not a permanent repair, but in selected circumstances that temporary reduction in pain may help someone move and exercise more comfortably.

And yes, sometimes joint replacement is the appropriate answer.

I don’t believe we should rush into surgery. But I equally don’t believe someone should endure years of severe disability because they think needing a hip or knee replacement somehow means they “failed” at natural health.

If pain and loss of function are seriously limiting your life despite appropriate non-surgical treatment, specialist assessment may be entirely reasonable.

Good healthcare is not about proving loyalty to one philosophy. It is about using the right tool for the right problem.

8. Acupuncture: Useful for some, magic for none

This is an interesting one because different professional guidelines interpret the evidence differently.

Some research suggests that acupuncture can produce modest pain relief for some people with osteoarthritis.

UK NICE guidance, however, does not recommend acupuncture or dry needling specifically for osteoarthritis. So where does that leave us?

Somewhere sensible in the middle.

If you enjoy acupuncture, receive it from a properly qualified practitioner and feel that it helps you, I have no objection to it forming part of your wider approach.

But I would not use acupuncture instead of appropriate exercise, strength work, diagnosis or necessary medical care.

Complementary means exactly that. It complements.

9. Tai Chi may be more useful than it looks

If you have ever watched a group of people practising tai chi in a park, it can look almost too gentle to count as exercise. Don’t underestimate it.

Tai chi combines controlled movement, balance, coordination, concentration and breathing.

For women moving into their sixties and seventies, balance becomes especially interesting because falling becomes more consequential when bone strength also declines.

And tai chi has evidence for improving symptoms and physical function in people with some forms of osteoarthritis.

Yoga can also be useful for strength, flexibility and body awareness. But—and this is important—you do not have to twist yourself into a human pretzel. Modify. Use props. Avoid positions that clearly aggravate your particular problem.

One woman’s perfectly comfortable yoga pose can be another woman’s unhappy knee.

For the bigger picture, see How to Stay Active After 50: Strength, Balance, Mobility & Independence.

10. Massage: Lovely? Often. A cure for arthritis? No.

I happen to think a good massage can be marvellous.

It may help you relax.
It may reduce muscle tension.
It may make movement feel easier.
When chronic pain has caused you to tense everything around the painful area, that can feel enormously welcome.

But we need to separate: “This makes me feel better”

from “This has repaired the arthritis inside my joint.”

Those are not the same claim.

Use massage for what it is good at. Don’t expect the therapist to massage osteoarthritis out of your knee.

And please don’t vigorously massage a joint that is hot, acutely swollen, injured or unexplained.

11. Reiki, meditation and the mind-body side of pain

Health Sifu has never been a place where I want to pretend the mind doesn’t matter.

It matters enormously.

Pain affects mood.
Poor sleep affects pain.
Stress affects muscular tension.
Fear can make us avoid movement.
Living with pain month after month can change how we think about our bodies.

Meditation, relaxation, breathing practices and other mind-body approaches may therefore have a useful role in helping us cope with chronic pain.

Reiki is a little different. Some people find Reiki deeply relaxing or spiritually meaningful. If you enjoy it for that reason, wonderful.

But current scientific evidence has not established Reiki as a treatment that heals arthritis or repairs painful joints.

I think we can comfortably hold both ideas at once:
You may value an experience personally without needing to turn it into a medical claim.

12. What about turmeric, ginger, glucosamine and other “natural” joint remedies?

Ah yes.

Now we arrive at the supplement cupboard. You could probably fill an entire kitchen cabinet with products marketed for joint pain.

Some may be useful. Some may not. And some cost a great deal more than the evidence behind them deserves.

Turmeric and Curcumin

Turmeric is particularly interesting because it has a long traditional history and some research on osteoarthritis has produced promising results.

But supplements vary enormously.

A turmeric spice in your curry and a highly concentrated curcumin supplement designed for enhanced absorption are not remotely the same thing.

And concentrated supplements are not automatically harmless simply because the raw material came from a plant.

As a herbalist, I think this distinction matters enormously.

Natural is not another word for risk-free.

Ginger

Ginger is another lovely traditional herb and a very useful food.

Research into ginger supplements for osteoarthritis has produced mixed results, however, and the evidence is not strong enough for me to promise you that a ginger capsule will solve your aching knee.

Enjoy ginger as food if it suits you. Treat concentrated supplements as supplements—not kitchen spices in tablet form.

Glucosamine and Chondroitin

These have been sold for joints for years.

The difficulty is that research results have been inconsistent, and there is still uncertainty about whether they produce a meaningful improvement for most people with osteoarthritis.

NICE does not recommend glucosamine for osteoarthritis because there is no strong evidence of benefit.

So before you spend £40, £50 or £100 every month building an enormous joint-supplement routine, ask: Have I already dealt with the basics?

Do I know what is causing the pain?
Am I moving?
Am I strong enough?
Am I sleeping?
Is my diet nourishing me?
Am I carrying excess weight that genuinely needs addressing?
Have I had persistent symptoms properly assessed?

Supplements belong after good foundations—not instead of them.

13. Sleep and stress can change the way pain feels

This does not mean your joint pain is “all in your head”. I dislike that phrase because it misunderstands pain.

Pain is produced through an extraordinarily complex interaction between tissues, nerves, brain, previous experience, sleep, stress, emotions and behaviour.

If you have ever noticed that everything hurts more after three terrible nights of sleep, you already understand this at a practical level.

Pain can disturb sleep.
Poor sleep can make pain harder to tolerate.
Pain can create anxiety.
Anxiety can make you tense and hyper-aware of every sensation.
Then you stop moving because you are afraid.

And the circle continues.

So yes, your physical joint matters. And so do sleep, stress and confidence.

We don’t need to choose between “body” and “mind”. You brought both of them with you.

When joint pain needs medical attention

Please don’t label everything after 50 as:

“Oh well, I’m getting old.”

Joint pain deserves medical assessment when it is persistent, worsening, repeatedly returning, disturbing your sleep or interfering substantially with ordinary life.

And some symptoms deserve prompt attention.

In particular, seek appropriate medical help if you develop:

a hot, markedly swollen joint
joint pain accompanied by fever or feeling generally unwell
very severe pain following an injury
inability to walk or bear weight
an obviously displaced or deformed joint
numbness or loss of sensation after an injury
rapidly worsening symptoms
or prolonged morning stiffness and swelling that could suggest inflammatory arthritis.

Do not spend three months rubbing turmeric cream onto a hot swollen joint while wondering whether it might eventually disappear.

Sometimes the smartest natural-health decision is: See the doctor.

So what would I do first?

If your joint pain is persistent rather than a temporary little twinge, I would approach it in this order.

1. Find out what you are dealing with

Don’t assume every painful joint is osteoarthritis.

2. Keep moving

Modify rather than automatically abandoning activity.

3. Become stronger

Strong muscles are part of your joint-protection strategy.

4. Use simple symptom relief where helpful

Heat, cold, appropriate medication or professional therapies may all have a place.

5. Look at your whole body

Weight, muscle, sleep, nourishment and stress all influence how well you function.

6. Add complementary approaches intelligently

Acupuncture, massage, tai chi, herbs or supplements may sit around the foundations. They are not the foundations themselves.

And if knees are your particular problem, read How to Take Care of Your Knees After 50: 9 Practical Ways to Stay Strong & Mobile.

Joint pain relief is really about keeping your life

This is the part I don’t want us to lose in all the discussion about NSAIDs, turmeric and physiotherapy.

Why do we actually care whether our joints work?

Because we have things to do.
Places to go.
People to see.
Flights to catch.
Shopping to carry.
Stairs to climb.
Gardens to enjoy.
Grandchildren to chase.
New cities to walk through.
Lives we are not remotely finished living.

So yes, let’s relieve the pain where we can.

But the bigger objective is: Keep your world large.

Your joints are part of the body that must carry you into your next chapter.

Look after them.
Strengthen the body around them.
Listen when something genuinely isn’t right.
Keep moving towards the life you still intend to live.

That is very much part of Building Your Next 20 Years™.

Health Sifu Note

This article is for general health education and is not a diagnosis or personal treatment plan. Joint pain can have many different causes, and treatment appropriate for osteoarthritis may not be appropriate for inflammatory arthritis, infection, injury or another condition.

If pain is severe, persistent, worsening or unexplained—or if a joint is hot, markedly swollen or accompanied by fever or feeling unwell—seek appropriate medical assessment.

Speak with your doctor or pharmacist before using medicines or concentrated herbal or nutritional supplements if you take prescription medicines or have other health conditions.

Health Sifu
Make Smarter Choices
Consciously. Deliberately.

Scientific references & further reading

1. NICE — Osteoarthritis in over 16s: Diagnosis and Management (NG226)
Therapeutic exercise, weight management where appropriate, topical/oral NSAIDs, injections, walking aids and joint-replacement referral. NICE NG226 — Osteoarthritis recommendations

2. NHS — Osteoarthritis: Treatment and Support
Exercise, medicines, heat/cold, physiotherapy, assistive devices and other treatment options. NHS — Osteoarthritis treatment and support

3. NHS — Joint Pain
Causes of joint pain, self-care and red-flag symptoms requiring medical assessment. NHS — Joint pain guidance

4. NHS — Rheumatoid Arthritis: Treatment
Disease-modifying treatment and the importance of controlling inflammatory disease rather than relying upon pain relief alone. NHS — Rheumatoid arthritis treatment

5. National Center for Complementary and Integrative Health — Osteoarthritis
Evidence covering tai chi, acupuncture, massage, glucosamine, chondroitin and other complementary approaches. NCCIH — Osteoarthritis: In Depth

6. NCCIH — Turmeric
Current evidence and safety information on turmeric and curcumin supplements. NCCIH — Turmeric: Usefulness and Safety

7. NCCIH — Ginger
Current evidence and safety information, including the limited evidence for knee osteoarthritis. NCCIH — Ginger: Usefulness and Safety

8. NCCIH — Reiki
Current assessment of evidence and safety. NCCIH — Reiki

osteoarthritis

Is this really just ageing?

Different aches can tell very different stories

Osteoarthritis

When it isn’t simply osteoarthritis

Sometimes the pain isn’t actually inside the joint

When I would NOT ignore joint pain

Movement is often part of the answer

Stronger muscles can make life easier on your joints

Don’t let one painful joint make your world smaller

What about body weight?

And yes, I’m still a herbalist!

And what about water?

Your joints are about much more than pain

Health Sifu Note

References & further reading

The quick answer: What exercises are good for joint pain after 50?

In this article:

Firstly, do you know why your joint hurts?

Why complete rest is not usually the answer

Will exercise make joint pain worse?

Use This Simple Guide

What you notice

What it may mean

What to do

1. Walking: start with what you can repeat

2. Cycling: Useful, but adjust the bicycle to you

3. Water exercise and swimming: Let the water support you

4. Tai Chi, gentle yoga, and mobility work

5. Strength exercises: Support the joint, don’t punish it

What about osteoarthritis?

What if you have rheumatoid or inflammatory arthritis?

Five ways to modify exercise on a painful day

1. Reduce the range

2. Reduce the resistance

3. Reduce the time

4. Add support

5. Change the activity

A simple joint-friendly starter week

When body weight is part of the picture

When should you get joint pain checked?

Your real exercise goal after 50

A Health Sifu Note

Scientific References & Further Reading

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YOGA

What exactly is osteoarthritis?

Why osteoarthritis matters particularly to women in midlife

What does osteoarthritis feel like?

Do you need an x-ray?

Could it be something other than osteoarthritis?

What actually helps osteoarthritis?

1. Strengthen the muscles around your joints

2. Keep moving — even if you have to modify how you move

3. Expect some discomfort when you first start exercising

4. If your knees are the problem, give them some special attention

5. Manage body weight — if it is relevant to you

6. Learn the difference between pacing and giving up

7. Heat and cold can still be useful

8. What about painkillers and anti-inflammatory medication?

9. What about injections?

10. And what about glucosamine, supplements, herbs and “joint repair” products?

Your goal is not to become a “patient”

“How do I keep this joint — and the rest of my body — functioning well enough for the life I intend to live?”

Osteoarthritis does not mean your active life is over

Health Sifu Note

References & Further Reading

Please enable JavaScript in your browser to complete this form.Subscribe & Read My eHealth Letters *Click Here

The quick answer: How do you keep your knees healthy as you get older?

Why knee health becomes so important after 50

1. Strengthen the Muscles Around Your Knees

2. Walk ~ but build up gradually

3. Try knee-friendly forms of cardio

4. If you are carrying excess weight, even some weight loss may help

5. Don’t forget your hips, feet and balance

6. Break up long periods of sitting

7. Increase exercise gradually ~ especially after a long break

8. Learn the difference between “I need to move” and “I need this checked”

9. Surgery is not automatically the next step

What if exercise makes my knee ache?

**A Health Sifu Note**

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**10. And what about glucosamine, supplements, herbs and “joint repair” products?**

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