Joint pain and stiffness can make daily activities difficult, but an orthopaedic physician emphasizes that movement — not rest — is key to relief. Mr Syed Nadeem Abbas, who runs KneePainClinicUK in London’s Harley Street, recommends a straightforward five-minute routine designed for people with stiff or painful joints. The exercises require no gym or special equipment — just a sturdy chair and a kitchen counter — making them easy to do at home during simple moments like waiting for the kettle to boil.
Mr Abbas explains that many people with joint pain fall into the trap of avoiding movement to prevent discomfort. However, joints are meant to move; regular gentle exercise lubricates and nourishes them. “Motion is lotion,” he says. Moving daily helps circulate joint fluid and strengthens surrounding muscles, which act as shock absorbers. Without this, joints stiffen, muscles weaken, and pain often worsens.
Guidelines from the National Institute for Health and Care Excellence (NICE) recognize therapeutic exercise as a primary treatment for osteoarthritis, even before medication. Strengthening muscles around painful joints can ease symptoms and improve function.
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Joint pain is widespread in the UK, with around 10 million people affected by osteoarthritis, including 5.4 million with knee osteoarthritis. Approximately one in three Brits lives with a musculoskeletal condition, according to Arthritis UK.
The key to success, Mr Abbas says, is consistency rather than intensity. “Your joints don’t need an hour at the gym. They need five minutes every day,” he advises. “Tie the routine to an existing habit. Put the kettle on, do these moves, and by the time it boils, you’re done. When comfortable, try twice daily.”
The five-minute routine:
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March on the spot for one minute. Stand tall, hold the counter if needed, and gently lift your knees as comfortably as possible. This warms joints and boosts circulation.
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Perform sit-to-stands for one minute. Sit near the front of a sturdy chair with feet flat, stand up, then lower yourself down slowly. Mr Abbas calls this “independence in a single movement,” as it strengthens muscles crucial for everyday tasks like climbing stairs or getting out of a car.
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Do seated knee extensions for one minute. Sitting upright, straighten one leg, hold for two to three seconds, then lower it. Alternate legs to strengthen thigh muscles supporting the knees.
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Complete heel raises for one minute. Standing by the counter, rise onto your toes, pause, then lower slowly. This strengthens calves, improves balance, and reduces pressure on knees and ankles.
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Finish with a stretch for one minute. Place one heel on a low step or in front, keep the leg straight, and gently hinge forward at the hips until you feel a stretch behind the thigh. Hold for 20 to 30 seconds on each side.
Cartilage relies on joint fluid for nutrition, which movement pumps around, making every gentle bend and stretch essential. At the same time, these exercises build muscle to support the joint externally. “You’re improving the joint’s environment inside and its support outside — all in five minutes,” says Mr Abbas. He also notes that a brief daily routine is more likely to be maintained than longer, more complicated exercise programs.
It’s normal to experience mild muscle aches at first, which indicate the muscles are working, but sharp pain, swelling, or worsening symptoms next day should prompt rest and medical advice. Mild discomfort is expected and temporary, but persistent joint pain or symptoms such as swelling, locking, instability, or night pain warrant professional assessment. Mr Abbas stresses that joint pain is not an inevitable consequence of ageing and that effective interventions often exist.
Before starting any new exercise routine, people with existing diagnoses, recent injuries, or surgeries should consult their GP or a physiotherapist to ensure safety and proper guidance.