Joint pain and stiffness can make everyday movements challenging, but an orthopaedic physician says a short, simple exercise routine can bring significant relief—and it only takes five minutes a day. Mr Syed Nadeem Abbas, who runs KneePainClinicUK in London’s Harley Street, emphasizes that gentle, regular movement is essential to maintaining healthy joints.
“When a joint hurts, the natural reaction is to rest and avoid moving it,” says Mr Abbas. “But joints are made for movement—motion is lotion. Gentle activity helps circulate fluid that lubricates and nourishes your joints, while also strengthening the muscles that protect them. When movement decreases, joints stiffen and muscles weaken, which often worsens pain.”
The National Institute for Health and Care Excellence (NICE) supports this approach, recommending therapeutic exercise as a primary treatment for osteoarthritis—movement is preferred over medication. Osteoarthritis affects an estimated 10 million people in the UK, with knee osteoarthritis alone impacting 5.4 million, according to Arthritis UK.
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Mr Abbas highlights the importance of consistency over intensity: “You don’t need long workouts. Just five minutes daily, anchored to something you already do, like waiting for the kettle to boil. Start with once a day, then increase as you feel comfortable.”
The routine involves five one-minute exercises that require no special equipment—just a sturdy chair and a kitchen counter:
- March on the spot: Stand tall, holding the counter if needed, and gently march, lifting knees to a comfortable height. This warms up joints and boosts circulation.
- Sit-to-stands: From a sturdy chair, sit near the edge with feet flat, then stand up and slowly sit down again. This strengthens key muscles used in daily activities like climbing stairs and standing from a seated position. Mr Abbas calls this “independence in a single movement.”
- Seated knee extensions: Sitting upright, straighten one leg slowly, hold for a few seconds, then lower; alternate legs to strengthen the thigh muscles stabilizing the knee.
- Heel raises: Standing and holding the counter, rise onto your toes, pause, and slowly lower to strengthen calves and improve balance.
- Stretch: Place one heel on a low step or out in front, keep the leg straight, and hinge forward from the hips until you feel a thigh stretch. Hold 20–30 seconds per side.
“Cartilage lacks its own blood supply and relies on joint fluid for nourishment,” explains Mr Abbas. “Movement pumps this fluid through the joint, while strengthened muscles reduce strain on the joint itself.”
He stresses the value of doing simple exercises daily: “The best plan is useless if it’s never done. Five minutes a day is achievable and effective.”
Some mild muscle ache is normal when starting, but watch for sharp pain, swelling, or worsening symptoms. Persistent joint pain, swelling, locking, or instability should be evaluated by a doctor or physiotherapist.
“Joint pain is not simply a part of aging,” Mr Abbas reminds. “If pain lasts more than a few weeks, don’t ignore it—there are treatments and solutions that can help.”
People with recent injuries, surgeries, or existing diagnoses should consult healthcare professionals before beginning any new exercise routine.