Why are my joints aching?

Are your joints aching a little more than usual? That nagging pain could be a symptom of degenerative joint disease. Sports doctor DR DINESH SIRISENA from International Orthopaedic Clinic shares his insights on what causes joint degeneration and the best exercises for maintaining joint health.

What are some early warning signs that my aching joints are starting to degrade?

Degenerative joint disease (such as osteoarthritis) often develops slowly and can be related to old forgotten injuries. Early symptoms include a deep aching in the joint, especially after activity, but there can also be morning stiffness after sleep or stiffness after sitting for a while. As it progresses, there can be swelling, reduced range of movement and a feeling that the joint isn’t as strong or stable. In some joints, there can be a grinding, clicking or crunching sensation when moved. Degenerative joint disease is easier to manage at an early stage.

What can we do before considering surgery?

Most people with degenerative joint disease do not need surgery. Early treatment aims to relieve joint pain, preserve function and slow down the degenerative process.

Pain medications only reduce discomfort, whereas movement and low-impact exercises such as swimming can ease stiffness, and weight training improves muscle strength. Additionally, aids like shoe inserts or braces can provide stability. Cold therapy helps with swelling, and complementary approaches, including acupuncture and massage, may provide relief to aching joints.

If the joint ache is more significant and regular, consider treatments such as platelet-rich plasma or hyaluronic acid. Both help with symptoms and preserve function in the knee, allowing you to continue with your activities.

For those of us who want to stay active in our 50s, 60s and beyond, what exercises for joint health should we focus on?

A well-rounded routine is important, combining aerobic, muscle strengthening and balance training. For cardiovascular health, aim for at least 150 minutes per week of moderate intensity aerobic activity – ideally something you enjoy, such as walking, dancing, swimming or cycling.

Building strength is also essential. Start with resistance bands, hand-held weights or bodyweight exercises like squats and lunges that target major muscle groups. Doing these exercises for joint health two to three times per week helps preserve and gain muscle mass.

The key is variety to reduce boredom and injury risk, while regularity ensures you see benefits. If you haven’t exercised for a while, it’s useful to undergo an assessment and engage a trainer to guide you.

Are there exercises we should avoid if our joints are aching?

No exercise is categorically off limits, but high-impact movements deserve caution, especially if your joints are already aching or you have degenerative joint disease. Build strength as a foundation first. High-impact activities like plyometric workouts or sprinting on hard surfaces can worsen joint pain. Remember, there’s a difference between soreness after exercise versus joint pain. If you have concerns, consult a healthcare professional.

Beyond exercises for joint health, how important are diet and lifestyle for keeping joints healthy?

Nutrition, weight management and overall lifestyle are integral to joint health. There’s been an increased interest in anti-inflammatory, predominantly plant-based eating patterns for maintaining joint health. Foods such as beans, legumes, leafy green vegetables, green tea and healthy fats from nuts, seeds, oily fish and avocados are beneficial. Whole grains are preferred over highly processed breads and pastas. Foods that promote inflammation – fatty deli products, fried foods, highly processed items or those with refined sugars – worsen joint pains.

As the saying goes, “You can’t out-exercise a bad diet”. Choosing better food options helps maintain healthy weight, which lowers mechanical stress on weight-bearing joints. Even losing a small amount of weight can significantly relieve stiffness, swelling and pain of the joint.

About this sports doctor

Dr Dinesh Sirisena is a Consultant in Sports and Exercise Medicine with extensive experience working with sports teams across football, rugby, athletics, hockey and martial arts.

International Orthopaedic Clinic
#08-20 Farrer Park Hospital, Connexion, 1 Farrer Park Station Road
6253 7111 | enquiry@ioc-ortho.com ioc-ortho.com | sportdoct.sg

This article on International Orthopaedic Clinic, exercises for joint health, aching joints and degenerative joint disease first appeared in the November 2025 edition of Expat Living. You can purchase the latest issue or subscribe so you never miss a copy!

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