Top Exercises to Maintain Healthy Joints

Healthy joints are the foundation of an active lifestyle. Whether you’re an athlete, weekend warrior, or simply enjoy staying active, maintaining joint strength, mobility, and stability can prevent injuries and prolong your performance. Dr. Stephen J. Jacobs, Board-Certified Orthopaedic Surgeon at OCSF specializing in Sports Medicine and Arthroscopy, provides expert guidance on safe exercises to protect your knees, shoulders, hips, and other key joints.

Why Joint Health Matters

Joints are complex structures made of bone, cartilage, ligaments, and tendons. Over time, or with repetitive activity, these structures can wear down, leading to:

• Pain or stiffness

• Reduced range of motion

• Increased risk of sprains, tears, or arthritis

  
  

Maintaining strength, flexibility, and proper mechanics helps reduce the risk of injury and supports long-term joint function.

Key Exercises for Joint Health

Dr. Jacobs recommends a combination of strengthening, stability, and mobility exercises tailored for active individuals:

1. Strengthening Exercises

Strong muscles protect joints by absorbing shock and stabilizing movement. Focus on:

• Knees: Squats, lunges, hamstring curls

• Shoulders: Rows, shoulder presses, external rotations

• Hips: Glute bridges, side-lying leg lifts, clamshells

  
  

2. Low-Impact Cardio

Activities such as cycling, swimming, or elliptical work strengthen muscles around joints without excessive stress.

3. Flexibility and Stretching

Regular stretching improves range of motion and prevents stiffness. Include:

• Hamstring and calf stretches

• Shoulder and chest stretches

• Hip flexor stretches

  
  

4. Balance and Stability

Proprioception exercises reduce injury risk:

• Single-leg balance exercises

• Stability ball exercises

• BOSU or wobble board drills

Tips for Preventing Joint Injuries

• Warm up for 5–10 minutes before exercise

• Focus on proper form over heavy weight

• Avoid sudden increases in intensity or volume

• Listen to your body—pain is a warning sign

• Incorporate rest days for recovery

  
  

When to Seek Professional Care

Even with preventive exercises, joint injuries can occur. Signs it’s time to see a specialist include:

• Persistent pain or swelling

• Reduced strength or range of motion

• Instability or “giving out” of a joint

• Pain that worsens during sports or activity

  
  

Dr. Jacobs uses arthroscopy and advanced imaging to diagnose joint injuries accurately and provide personalized treatment plans—both surgical and non-surgical.

Schedule Your Appointment today, Healthy joints are essential for staying active and preventing injuries. Schedule a consultation with Dr. Stephen J. Jacobs at OCSF today to learn how to maintain joint strength, prevent injuries, and safely return to the activities you love.